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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,
each person will attempt six weight loss methods a year for approximately two years. In a rush to get their body fat under control. With all of the technology and information available in our modern era. people hastily jump onto the low-calorie bandwagon but neglect to learn the physical and mental components required to achieve long-term fat management. On average. Done That…Got Slim. Individuals are trying to shed the pounds by any means necessary. dieters never learn how to train their body and change their lifestyle to prevent the pounds from coming back. Got Fat! 40% of women and 24% of men are actively working to lose weight at any given time. only to gain it all back (plus more!). At what point will our nation and our health authorities realize the traditional wheels of weight loss are 31 . mentally and financially.Chapter 1: Been There. In the end. 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.000 annually to lose the weight. we are now stuck in the middle of an overfat epidemic and riding on the axles of a wrecked vehicle. These same individuals spend over $5. it does more harm than good. Hence. each failed attempt only makes it twice as hard to lose the weight again. It goes without saying that our current approach to fat loss is failing us physically. when fat loss is carried out in this manner.
this is the traditional fat-loss and fat maintenance recommendation echoed throughout the medical community. Done That…Got Slim. 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. low-calorie dieting is the equivalent of a primordial famine. The premise behind low-fat/low-calorie dieting is based on the assumption that when calorie intake is reduced. On prolonged calorie-restricted diets (more than three or four 32 . excess fat is burned for energy. To your body. Lean muscle burns more calories per day than any other tissue. however. Physicians and other fitness professionals are pressured from sanctioning government agencies and managed health care to support these guidelines. For the most part. Statistically speaking. and 60-70% from carbohydrates. the body initiates a sequence of innate preservation responses to maintain equilibrium between calorie intake and calorie [energy] expenditure. following these guidelines has provided no benefit in the area of fat management. This premise is oversimplified and flawed. One of the responses is to reduce lean muscle mass. The Dietary Guidelines recommend 2030% of daily calories come from fat. approximately 10% from protein.Chapter 1: Been There. When deprived of calories.
and wants to lose 30 pounds. Fig 1-1. a decrease in basal metabolic activity causes fewer calories to be burned and more to be stored as fat (a significant factor contributing to weight gain after a diet). studies show that close to 50% of the weight lost comes at the expense of lean muscle. 50% of the weight lost on a diet will come from fat and 50% will come from muscle. If BetaUser chose to lose the weight simply using a low-calorie diet (Incorrect Weight Loss). In the first picture. calorie reduction is still the customary recommended approach to fat loss. muscle is destroyed when there is a lack of calorie intake.Chapter 1: Been There. he 33 . weighs 250 pounds. Accordingly. our person (whom we’ll call BetaUser) has 24% body fat. Since maintaining muscle requires more calories than fat. Your BMR can end up being decreased by as much as 25-40%. This means muscle is destroyed to reduce metabolic overhead. Got Fat! weeks). Lean muscle is destroyed on prolonged diets. Done That…Got Slim. In spite of this known occurrence. Figure 1-1 illustrates the difference between losing weight and losing fat. in contrast to a mere 8 calories required to maintain an equal amount of fat. One pound of lean muscle requires an average of 35 calories per day.
Surgeon General emphasized that the I would’ve preferred to use the term fat in place of weight here.S. In an attempt to replenish overdrawn energy reserves. In the 1996 Centers for Disease Control Physical Activity and Health Report. maintain his existing lean muscle and decrease his overall body fat by 11%. 34 3 . he would lose the entire 30 pounds from fat. the U. medical authorities have begun to stress the importance of exercise as a means to control one’s weight3. energy expenditure is decreased further by reducing things like energy level.Chapter 1: Been There. and end up gaining 1% body fat. Another problem caused by low-calorie dieting is when the body enters starvation mode. Got Fat! would lose 15 pounds of fat. the dual combination of decreased metabolic activity and increased energy conservation creates the ideal environment for rapid fat storage. but to be consistent with the Surgeon General’s report. The Complexity Continues: How Much Is Too Much Exercise? Over the years. digestion and fat-burning hormones. Once in this mode. skin temperature. I’ve left it as weight. alternate hormones are released that work to conserve energy and increase calorie storage. 15 pounds of muscle. On the other hand. nearly every calorie consumed is immediately stored as fat. if BetaUser chose to lose weight using the TrainChange approach (Correct Weight Loss). Done That…Got Slim. While in this mode. In short.
Whether you’re slinging sweat and burning calories on the Stairmaster. the more fat you will burn. once again. In fact. [To underscore how bad catabolism 35 . In reality. the “or more” in the Surgeon General’s recommendation has been translated into: the longer you exercise. Got Fat! amount of exercise is more important than the intensity. Catabolism is the state in which your body breaks down muscle to manufacture energy. engaged in a hard core free-weight session. Backbreaking workouts and endurance cardio sessions will not earn you the gold medal of fat loss. The report further suggested doing 30 minutes or more of moderate exercise every day to improve health and maintain weight. exercise is only effective at controlling your weight if you understand how much exercise your body needs. it causes you to get fatter. This misguided logic couldn’t be further from the truth. The idea of “no pain. Yet. the Puritan work ethic is a belief deeply rooted in our society. this misguided recommendation only caused more confusion and damage. in an intense kickboxing class. Undoubtedly. your body is in a catabolic state. Done That…Got Slim.Chapter 1: Been There. Therefore. especially while engaged in extreme physical activity. The intent of the statement was to encourage inactive people to get up and moving. when overtraining occurs. or while involved in any activity that requires maximum physical exertion. no gain” has conditioned us to believe that fat loss is contingent upon the amount of work we put in.
Cannibalism is when one human eats another.” is the primary culprit behind this destruction. Something to think about Understanding how much exercise your body needs is crucial to your long-term goal plan. you’ll still struggle to lose fat if you are under-eating. Now whenever you allow your body to become catabolic. exercise is only beneficial for fat loss when performed at maximum intensity within a 90-minute time span. In other words. 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. catabolism is when the body eats itself. Done That…Got Slim. Cortisol.Chapter 1: Been There.] As workouts persist beyond 90 minutes. Got Fat! is for your body I’ll leave you with this graphic memory hook. the effects of catabolism — in relation to fat loss — are more negative than positive. Muscle is broken down to fuel the body. This means there is a limited window of opportunity to actually benefit from exercise. also known as the “stress hormone. For example. cortisol is released at higher levels. even after you learn how to adjust your calorie intake to your BMR. This is because. similarly. This 36 . annihilating the very fat-burning muscles you are trying to build. when muscles undergo prolonged strenuous activity. which can occur as a result of over-training.
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). Done That…Got Slim. 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. Incredible as it may seem. also released during intense physical activity. in my opinion. you get hooked on the rush. you must remember that cortisol is simultaneously tearing down muscle. However. the Surgeon General’s use of “or more” and the notion that intensity is not important are careless statements. The experience and knowledge I acquired backstage 37 . you can physiologically become addicted to exercise. are as powerful and addictive as morphine. A New Approach to Fat Loss Natural bodybuilding competitions draw out the best fitness experts from across the globe. I don’t mean doctors or scientists. This is because endorphins. Since there is such a fine line between getting enough exercise and too much exercise. By experts. Got Fat! phenomenon is known as exercise-induced dieting. you must remember why you are exercising: to increase lean muscle and burn fat. 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.
Done That…Got Slim. Another contribution. Got Fat! during these events was astonishing. as common as it may seem now. 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. is what ultimately inspired the development of the TrainChange exercise and nutrition strategy. steroid-abusing. The original fitness aficionados like Jack LaLanne. With that in mind. It was not an official 38 . conquering obstacles. Charles Atlas. Bernard McFadden and numerous others used their passion for living healthy to spur many of today’s fitness ideas. and defining standards. blazing paths. dimwitted characters they are commonly portrayed as. is the advocacy of resistance exercise. They stand at the forefront of the battle. Innumerable therapeutic concepts have their origins in the bodybuilding community. while bodybuilders have always known its value in increasing a sluggish metabolism and in shedding unwanted pounds. What I learned as a competitor. I will dispel another belief: not all bodybuilders are the muscle-headed. Case in point: doctors have only recently started to suggest free-weight training as a means to treat overfat and obesity.Chapter 1: Been There. The 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. and that which was shared with me by other athletes.
you must first learn how to work with this system instead of against it. At present. they’ll remain overwhelmed. realizing the value of healthy buttressing.000-page book. a 39 . there is no general consensus as to how the body works with regard to calorie storage and utilization. The majority of information we do have is based primarily on speculation and theory. Given that. but bodybuilders have been using it since 1900. chasing the problems of dilapidation. Your objective should not be to eliminate fat. Unfortunately.000 years have gone into perfecting the body’s complex system of calorie utilization. if you want to lose fat and keep it off. Until more doctors and scientists tap into the knowledge of this community. bodybuilding does not receive the attention it deserves because it is depicted as a kinship built on muscles rather than brains. Got Fat! medical recommendation to promote health and wellness until the early 1980s. modern medicine would only reflect page one. but rather to manage it. however.Chapter 1: Been There. This cannot be done with a pill. is that the body is equally efficient at storing calories as it is at burning them. Where to From Here: TrainChange If a complete understanding of the human body were placed in a 50. and it’s unlikely that modern science will unravel the system anytime soon. a personal trainer. Over 100. What we do know. Done That…Got Slim.
years from now gastric bypass surgery will be viewed as the equivalent to the age when doctors used leeches to suck out illness. prepare for the known obstacles of fat loss. shouldn’t our efforts be aimed at working with the natural accord of the body. we must reprogram our body to burn calories instead of storing them. The objective of chess is to hunt down and capture your opponent’s king. Got Fat! piece of fitness equipment. to maintain your success. liposuction or surgeries that induce calorie deprivation. but not impossible. this is essential to designing an effective exercise and nutrition strategy. prepare a strategy that works with your body instead of against it. Fat loss is akin to playing chess in that it requires a strategy of calculated moves. In fact. Finally. and the mental obstacles will be uncovered as you read on. a fad diet. Done That…Got Slim. you must do three things: First. Each player has a turn to attack an opponent’s position while defending his or her 40 .Chapter 1: Been There. Your plan should be designed with the intent of keeping you healthy. To successfully control fat. you’ll need a lifelong fitness plan. both physically and mentally. Second. The physical obstacles are the powerful survival responses already introduced. In our era of calorie abundance. both physically and mentally. and focus on the way we’ve begun to feed it? Fat management is complicated. Instead of trying to change the way our body has functioned and survived throughout time.
All of the TrainChange moves are based on sound. the opponent is your body and the goal is to capture its fat. it forces your body to burn excess calories. It’s about assessing where you are. I’ve taught numerous clients and friends how to control their body fat using the same basic techniques. Everyone’s strategy will be different. Professionally. you win the game. I’ve used it to control my weight for the past ten years. TrainChange is about foresight. build lean muscle. but the paths and obstacles are the same. By following the examples and using the 41 . On a personal level. focusing on where you want to be. and mapping out a strategy to get you there. you’ll see that long-term maintenance requires less work. Got Fat! own. On the defense. Once you master the strategy. During a diet. entering the dreaded starvation mode and getting stuck on fat loss plateaus. Furthermore.Chapter 1: Been There. Done That…Got Slim. While on the offense. TrainChange is a well-planned fat management strategy. The principles are practical and realistic. It’s a collection of offensive and defensive moves for use in your fat loss battle. scientific principles. 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. but victory goes to the player with the most well-planned strategy. it prevents your body from storing calories. not rituals and dogmatic beliefs. They are based on evidence and facts. and increase your metabolism.
200–2. you too will achieve a quick and decisive victory.500 calories per day. Note: The average woman burns 1.000 calories per day. Cross-Check #1 Compare what you learned in this chapter against your Personal Inventory answers for questions 1. 42 . Got Fat! advice of those who have already won the game. Done That…Got Slim. A pound of fat contains 3.500 calories. The average man burns 2.700–2. 2 and 3.Chapter 1: Been There.
she went on to say.” Seeing that Susan wasn’t lacking in the faith department and was eager to get started. 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.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. She was 5’3”. Susan’s 43 . yeah. the ideal body fat percentage for her age was around 22%. she’d also have to boost her metabolism by increasing her lean muscle as well. and had 28% body fat. however. Between the loss of fat and the increase of muscle. “I want to lose about 20 pounds. I want to have more energy and improve my breathing. 31 years old. in order to keep the fat from coming back. tone my arms. legs. This time. and get a six-pack. 136 pounds. When she arrived at my office her perky energy filled the room with excitement. the muscle tone and increase in energy would be natural derivatives of her progress.” She then went on to add. Although not severely overfat. “Oh. Her plan revealed that she’d have to lose 23 pounds (of fat) to reach her ideal body fat percentage. After explaining to me that she had lost weight on other diets but always gained it back. I immediately created a goal plan based on her requests. butt.
it’s because you weren’t working. I’m frequently asked if living a healthy lifestyle gets easier over time. she looked up with an unpleasant grimace and said. don’t expect to see results. If you get back from the gym but don’t feel like you’ve just worked out.” You’ve Got to Face Reality People have been misled to believe that eating healthy and exercising is supposed to be easy. Significant change requires significant sacrifice. The answer is no.Chapter 2: What It Takes To Get In Shape total target weight would be 120 pounds. Taking hold of her nutrition plan and scrutinizing it for several minutes. She would reach her goal in approximately 18 weeks. More than likely. it doesn’t get easier. When you approach your goal with the intent to make as few sacrifices as possible. and I don’t like to exercise. If you follow a nutrition plan that doesn’t make you feel like you’re sacrificing anything. you’ve become habituated to having junk food parties in your mouth and only using your muscles to provide the guest transportation. “But I don’t want to give up my orange juice and oatmeal in the morning. contingent on the level of effort she put into her routines. it’s because you aren’t. To be perfectly honest. there are days I’d rather eat a slice of pizza 44 . Bottom line. replacing old habits with healthier ones is not going to be a painless process. not many people do.” “Susan. It isn’t.
“I look great!” But in addition to that. As the process continues. you get excited at the physical changes taking place in your body. you realize it’s easier to live with the sacrifices required to stay healthy than it is to deal with the pot belly. 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. is that you acquire a subconscious discipline over time. 45 . your resolve increases and living healthy eventually becomes an everyday habit.” or “You really don’t need to go to the gym because missing one day won’t hurt” are thoughts I continually battle with. eat the pizza — no one will know. don’t expect the process to get easier. you start doing things you never thought possible. those habits develop into permanent lifestyle changes. you get accustomed to living the lifestyle. In turn. Yet. You feel a new sense of well-being. Then. “Go on. Physically. before you know it. something I call living on healthy autopilot. The good news. however. you feel great because your energy level and self-esteem have also gone up. Each time you make a healthy choice. In other words. Just realize (and appreciate) that looking and feeling this great are the benefits of continually working through the process. love handles and junk food hangovers. In the end. stronger and more confident about yourself. cottage cheese thighs. even once all of this occurs. You look in the mirror and say.
At first glance. and Consistency. “But were you doing them correctly?” In my experiences I’ve learned that people apply each component to their own degree of personal preference.” I’m sure you have used these components at some point in your fat-loss battle but didn’t get the results you wanted.Chapter 2: What It Takes To Get In Shape The Three Basic Components Required to Get in Shape The secret to losing fat and keeping it off can be broken down into Three Basic Components: Exercise. I’d lean over and whisper to you. those who give a staggering 30% to exercise and 30% to nutrition eventually get frustrated with their lack of progress and give up altogether. For example. 46 . On the other hand. but it is the balance that exists between each component that determines the success of the TrainChange fat-loss strategy. So at this point. Well. that’s why I call them the “Three Basic Components. studies have shown that individuals consistently putting 100% into nutrition but only 30% into exercise barely lose five or six pounds. training diehards who consistently give 100% to exercise but only 30% to nutrition end up with a lot of muscle — hidden under fat. this may seem incredibly basic. Nutrition. Meanwhile. if we were sitting in my office. it is.
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 .
” “Product ‘X’ will make exercise easy and fun. “Lose X pounds of fat in one week.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. we are constantly being sold on ideas of the impossible.” and “Our Xweek program will leave you healthy and fit forever” are 48 . they’ve likely arisen from marketing professionals and media hype. many of your beliefs about the Three Basic Components probably haven’t come from scientific facts. Rather.
then why are you still overfat?” The majority of what they’ve been taught about fat loss came from dogmatic practices and half-truths. but because they usually don’t have a realistic approach to solving their fat-loss problem. As would be expected.e. I simply ask. ultimately setting us up for failure. dancers.. professional athletes. or b) upsets them. In contrast. doctors. In both 49 . individuals often assume I know the shortcut to the end of the rainbow. nutritionist. etc. The first thing I tell them is to throw their map — along with everything they’ve heard about fat loss — out the door. As a fitness specialist.Chapter 2: What It Takes To Get In Shape messages that create unrealistic expectations. They walk into my office. but still struggle with their own fat-loss battle (i. the fat loss information I provide clients with either a) amazes them. And considering weight-loss and dieting product retail is an $80 billion-a-year industry. Not because their personal insight isn’t valuable. aerobic instructors. I call it chasing the fat-loss rainbow. those with little or no fitness background are more receptive to the new concepts.). “If what you’ve been doing works. the most difficult clients are those already involved in fitness. hand me their map and expect to be taken directly to their treasure. Amidst their resistance. we eagerly chase after it. As I strip away the hype and take away the bells and whistles. because practices they have followed for years and held so dearly are difficult to let go. personal trainers.
By starting at this point. dedication. It’s important they understand that with TrainChange fat-loss strategy. but it’s the truth. I emphasize they shouldn’t expect to see results at the end of every week. and tips on how to overcome them. Granted. For the ones who are ready. From the outset. if I didn’t painfully thump them in the head with a harsh blow of reality I’d be another fictitious rainbow. commitment and. I believe my job as a fitness specialist is to guide and empower my clients with information. most of all. I provide the guidance and tools they’ll need to make the fat loss journey: a new map. I help them establish a realistic and achievable goal. In short. instructions on exercise and nutrition. 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. a list of known obstacles. I tell clients my technique requires hard work. When such is the case. Some people don’t like this approach because they still want to believe the hype. After spending two hours in traffic (with no 50 . The First Component: Exercise How often do you have those days when absolutely nothing goes right? You wake up late for work because you mistakenly set your alarm clock to go off at 6:00 p. it’s not the most encouraging thing to hear.Chapter 2: What It Takes To Get In Shape cases. fat is not shed instantaneously. instead of 6:00 a.m.m.
Come five o’clock. Believe it or not. The more intense the activity the more calories you burn. exercise promotes muscle growth. you remember that your cash and ATM card are in the jacket you wore yesterday. Done in the form of progressive weight training. we all have those days. By the time you make it home through an additional two hours of senseless traffic. shirt and jacket twice. having managed to survive all day eating only a package of doughnuts and leftovers in the lunchroom fridge. Intense activity forces your body to convert fat calories into energy. and rest. Yeah. which metabolizes more calories into energy. After checking every pocket in your pants. Moreover. once you get started. It turns up your fat-burning furnace.Chapter 2: What It Takes To Get In Shape accident to show for it). you walk out of the office to see that your missing lunch is staring at you from the backseat of your car. the best way to recuperate from a bad day and increase your energy level is to exercise. it provides instant mental and physical gratification. you get into the office late where you find 62 e-mails and 23 voicemails all marked URGENT. Then you realize that sitting on the kitchen table at home lies the lunch you prepared this morning — which partially contributed to your tardiness. That is. all you want to do is get naked. lie down. exercise is the easiest of the Three Basic Components to implement. Exercise is the best way to increase your metabolism and energy level. 51 .
what good are doughnuts without another 20-minute wait. And the most common excuse people give for not doing it? Lack of time. The reality is. of course. Yet. So what do you think you’ll have more of with all of this energy flowing through your body? Energy. The net effect of adding exercise to your daily routine is an increase to your energy level. this time for Starbucks®? Amazingly. studies suggest that not exercising is risky behavior. your BMR. the more energy they require. keeping your body active is required to maintain good health. eating is viewed as a necessity.Chapter 2: What It Takes To Get In Shape and as your muscles continue to grow. 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. Over two-thirds of adults do not engage in physical activity on a regular basis. The 45 minutes we spend standing in line for a box of Krispy Kreme® doughnuts replaces free-weight training and. Both young and old can benefit from regular exercise. What’s more. In fact. but doesn’t. To most. The average person knows he or she should exercise more. while exercise is considered an elective. and your Total Daily Energy Expenditure (TDEE). people are willing to spend more time destroying their body than they are willing to devote toward improving it. people treat exercise as an optional component in life 52 .
That is to say. “’Yuck mouth’ has entered the building. These hormones are released in limited amounts to ensure your body remains within a natural balance. it’s your responsibility to exercise at least three times a week — otherwise. if you trained three times a day every day for an entire year. we don’t have the same peer pressure to exercise as we do to have fresh breath. aside from living your life with morning breath.Chapter 2: What It Takes To Get In Shape because they don’t feel the immediate ramifications of not doing it. your buttery yellows would rot and fall out. plugging their noses while yelling. In fact. Think of it like this: exercise is to your body what a toothbrush is to your teeth. a lack of friends and people running. Regrettably. they will. the underlying principle of TrainChange is 53 . but eventually. consider yourself the whole-body equivalent of a walking root canal in the making. friends can’t pass you a mint as a reminder that you forgot to do your workout this morning.” in time. you still would not get that big. let’s set the record straight: exercise alone will not turn you into the Incredible Hulk®. Another common reason I hear for not exercising is a fear of getting too muscular. you are in a constant battle to keep the muscle you have. Imagine what would happen if you didn’t brush regularly. Nevertheless. To prevent this. you make time to brush your chompers every day. As it is. Second. Well. exercise merely helps to maintain it. Muscle growth is ultimately controlled by the release of growth hormones.
you can throw the lame. of course. Whichever modality you decide best suits your needs. how should you go about improving your exercise habits? First. If you’re a beginner. Rather. Exercise a minimum of three days a week 54 .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). That’s okay – it’s an obstacle you can easily overcome. you should be more worried about maintaining muscle than gaining too much of it. isokinetic machines for targeting specific muscle groups. and by progressively adding more weight and repetitions. I’ll tell you ten things you must consider when planning an exercise routine: 1. There is Nautilus® equipment for simple routines. every day. you can produce the same results as if you were an exercise expert. Pilates® equipment to combine stretching and strengthening exercises and. “I don’t want to get too big” excuse out the window. In short. because that isn’t the intent of this book. So. Knowing this. By simply doing the basic exercises (listed in Appendix II) very well. you need an exercise routine. when it comes to exercise you may not know what to do or how to do it. remember that a mastery of the basic exercises should be your first priority. The equipment in most of today’s gyms is quite intuitive. For that reason. free weights. I’m not going into a detailed explanation of how to exercise.
Nautilus machines are better for toning and defining muscle. 7. Use cardio to burn fat (to reveal the muscle you already have). 10. Stretch between every exercise. A good routine incorporates all ten modalities into a single workout. Allow no more than a 2-minute rest between each exercise. 9. Cardio shouldn’t be done more than every other day.Chapter 2: What It Takes To Get In Shape (six maximum). 6. 55 . not harder. Give your body enough time to recover after a workout. 4. it’s never too late to start. Don’t train the same muscle group within a 36-hour period. 8. In brief. Perform no more than 90 minutes of total exercise. 5. if you have never exercised in your life. several are listed in Appendix II as well. For a beginner to mid-level routine. whether you consider yourself a beginner or an expert. 2. When you are ready for a more advanced routine. Free weights are best for building muscle. I recommend using the basic exercises already mentioned. And remember. 3. the best results come from training smarter. there are a number of great books dedicated exclusively to performance training and targeting specific body parts.
m. and eat breakfast. and squeeze in a snack while at your desk or while returning those urgent messages. the answer is nutrition. Like a good little worker bee. head-bobbing whiplash game. As noted earlier. In contrast.Chapter 2: What It Takes To Get In Shape The Second Component: Nutrition I’m often asked which is more important. take care of your pet or kids. In my opinion. you do your routine and get out by 8:00 p. Once there. let’s say your average day is similar to this: Having figured out how to correctly set your alarm clock. get showered.m. You go home.m. etc.m. then eat dinner around 8:30 p. the majority of the fat-loss process is about remaining in compliance with your nutrition plan. You get off work and make your way to the gym around 6:00 p. less than two hours a day go toward exercise. Therefore. you eat lunch. exercise or nutrition. you actually get up at 6:00 a. catabolic state. you are in the office by 9:00 a. When leading a healthy lifestyle. But when nutrition is compared to exercise.m. After making it through the post-lunchtime drowsy. You are constantly required to make decisions that affect your satiety. the level of effort put into all Three Basic Components must be 100% equal for them to be effective. BMR. insulin level. You talk on the phone 56 . the majority of your day is spent struggling to stay on your nutrition plan. As an illustration. you eat another snack at 3:00 p. At noon. I believe 70% of your results come from nutrition while 30% come from exercise.m. read the paper.
anyway. Furthermore.Chapter 2: What It Takes To Get In Shape and watch a little TV. and requires more work. you have to consciously stop and eat six times. if you aren’t following a sound nutrition plan. you can’t just throw anything into your mouth.m. eating too many calories results in weight gain. Bottom line. and as already mentioned. Obviously. if you don’t follow your nutrition plan. get some work done. and at 11:00 p. Providing your body with the correct amount of calories is the most challenging aspect of fat loss. if you don’t eat enough calories you’ll also gain weight. If you haphazardly consume calories throughout the day you definitely won’t reach your goal. you’re wasting your time. You then go to bed so you can do it all again tomorrow. Don’t you wish life could be so calculated? In a healthily planned day like this. you have another snack. or whatever. it has to be from your nutrition plan. Anyone already successfully living a healthy lifestyle unquestionably agrees that following a nutrition plan is more complicated. than following an exercise routine. Equally important. regardless of how many hours of exercise you are putting in to burn fat. You brush your teeth— because you refuse to be called “yuck mouth” — and prepare your lunch (placing it next to your car keys). your body won’t receive the nutrients it needs to benefit from exercise. 57 .
cheat days. New routines are constantly required to bring about adaptation and change. At the same time. it will only be effective if used on a regular basis. a single day of missing your routine won’t snap your body back into its original shape. however. Your body responds to fitness routines the same way. routines are merely templates that help you start making lifestyle changes. Following a well-designed fitness strategy is the key to achieving steady. the rubber band conforms back to its limp shape. something that does not occur overnight. Consistency is following the directions until you get there. the longer you follow them. adapting to a routine is like pulling a rubber band from both ends. Luckily. unlike a rubber band. On average. it does not happen in 48 hours. To your body. and vacations into a lifelong fitness strategy. For that reason. instead of using this as an excuse to skip a day in your routine. three days. the more results you will see. In fact. lasting results. is 58 . use it to incorporate rest time. or even a week. even if you have a great routine. expect to put forth effort for a minimum of fourteen days before any real change takes place. As tension is eased.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. Consistency. All the same. Consistently applied resistance causes the rubber to become tight and toned.
Over time. and it was a really traumatizing experience). the more often you follow the routines. all as a result of learning how to ride a bike as a kid (oh no. two on my right. Like a tourist reading a guidebook. Once combined. Each time you make a healthy choice. It is a contract you make with yourself and commit to following every day. The TrainChange strategy is not an intermittent fat-loss solution. this places you in control of your body. 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. It is the glue that binds exercise and nutrition together. nor is it a quick fix. you’ll think back to how you overcame previous obstacles. and question how to get around them. After 59 . as you encounter new obstacles you’ll no longer need to stop. Instead. in turn. scratch your head. Undoubtedly. you have a guideline for your journey that keeps you moving in the right direction. and two on the other.Chapter 2: What It Takes To Get In Shape the force that causes the change to occur. the easier it will become to do them. You will eventually reach the point where being disciplined and consistent on your journey is nothing more than putting one foot in front of the other. use routines to make informed decisions to keep you from veering off your intended path. To change the subject. three on my left elbow. you overcome an obstacle and empower yourself. I must tell you that I have a scar on my left knee.
TrainChange is not a diet. Simply wipe the dirt off your butt. you don’t have to start at point A each time. to learn from your mistakes. Sooner or later. Something to think about As previously mentioned. It’s a logical approach to control fat storage and utilization. others fall partially and just get dragged along until they can’t take it anymore. Some fall harder than others. just remember that as long as you are willing to get back on your bike. you are bound to fall off the fat-loss bicycle. the only thing that kept me motivated about wanting to ride it was that I got tired of falling off. My philosophy was to design a generic model that could be customized to fit into anyone’s lifestyle. and keep making progress. In the end. one that would allow for enough flexibility to adjust to people’s 60 . you’ll get tired of falling and you’ll finally commit to staying on the fat-loss bike. I know how difficult it is to stay on a fat-loss regime. But when you fall. 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. Some fall off completely. specifically. you will eventually reach your destination. hop back on your bike and start riding from where you left off. Things happen.Chapter 2: What It Takes To Get In Shape several weeks of practice. Inevitably. Until you do. I eventually rode that bike. A part of consistency is also learning how to get back on the bike.
This form of standardization decreases the amount of time it takes to construct houses and reduces costly errors. Atkins. The Zone. foundation construction.e. think of the process used to construct houses. and exercise routines. The process is basically the same: grading and site preparation. Think of TrainChange as an architectural structure for establishing a long-term fat loss goal. achieving long-term fat loss will always require an 61 . This is important because. 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. an absolute solution cannot be derived.Chapter 2: What It Takes To Get In Shape body type and various needs. All the same.) are reusable design patterns. once the forces that drive the problem of fat storage and excessive calorie consumption have been identified. since everyone is unique and lives within different constraints. etc. Protein Power. However. framing. To deal with these varying constraints. installation of windows and doors.. etc. a solution can be created based on an individual context. Using this approach. where diets (i. The fundamental design principals are universal. roofing. but construction of a house in the sand will have a different set of problems than construction of a house on a hill. nutrition plans and consistency are blueprints used to implement the patterns. To illustrate this point.
everyone will encounter semi-unique constraints and obstacles that must be dealt with in order to achieve their fat-loss goals. a sound nutrition plan. Protein Power. Applying a TrainChange Strategy Now that you have an idea as to what is required to lose fat. At this point. etc. I’m sure you understand why a “miracle” fat loss pill hasn’t been created. you should realize that losing fat is not the 62 . Atkins. Therefore. is to assist you in reaching your goals by identifying and preparing for known constraints. the TrainChange mission Diets like The Zone. and consistency.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. And based on what you have just learned about exercise. Yet. all the while teaching you how to modify and incorporate existing solutions—which will ultimately help you reach your goals faster. and the ability to remain consistent while implementing them. it’s safe to say there will never be one. nutrition. body type and Long Term Goal plan.
3. 2. Therefore. Using exercise to increase lean muscle as a means to maintain a high metabolism. The problem is keeping it off. from both a physiological and psychological perspective. TrainChange is a “problem/solution” approach to fat loss. Developing eating habits that force your body to burn excess calories and fat. Setting up cheat days to help maintain a high metabolism 63 . 2. Teaching you how to make better food choices on your own. 3. it’s a logical strategy that keeps fat off by: 1. Recognizing foods [and food combinations] that cause excessive calorie storage. Finding balance between sticking with your nutrition plans and exercise routines while maintaining a normal life. Incorporating exercise into your lifestyle and instructing you on how to deal with peers who are not dieting. TrainChange places the known difficulties of fat loss. 3. Overcoming the mental fatigue of staying in compliance while following your nutrition plans and exercise routines. 2.Chapter 2: What It Takes To Get In Shape problem preventing you from reaching your goal. Minimizing the loss of lean muscle associated with dieting and preventing fat-loss plateaus. into the following problem domain by: 1. Finally. Next. In other words. TrainChange then defines patterns and relationships within the problem domain and offers you the following solutions to deal with problems as they arise: 1.
For this reason. This is in contrast to the traditional “solution/problem” approach to weight loss. the ultimate problem associated with fat loss — KEEPING IT OFF — is solved by the time you reach your goal. when a routine is not available. All to be done over a finite period of time. results on this type of program do occur. but the extreme level of calorie reduction cannot be maintained. Reduce fat intake. fat is gradually put back on. the individual typically regains more weight than was lost. By doing this. If you do. For this reason. physically or mentally.Chapter 2: What It Takes To Get In Shape and to provide you with a mental break from dieting. You will acquire skills that enable you to plot a course to any fitness goal. The ultimate goal of TrainChange is to teach you how to develop your own nutrition plans and exercise routines. Increase exercise. In the end. Because of the damage this approach does to one’s metabolism. 2. the solution is to: 1. 3. you’ll get lost and never be able to complete the 64 . the focus of TrainChange is on teaching you how to keep the fat from coming back while you are taking it off. don’t sheepishly follow your TrainChange routines. Reduce calories. As we all know. Using the old approach.
this proactive approach to obtaining your goal reinforces the discipline you need to maintain long-term success. or intensity level. once you’ve learned how to TrainChange. Hence. you know food from your nutrition plan won’t be available. you could use the total daily energy expenditure calculator at www. when following your TrainChange routines. The challenging part. Do this for the first eight weeks. For example. “Why were they designed in that manner?” Try to figure out how you could have created your own routine and produced the same outcome.Chapter 2: What It Takes To Get In Shape journey on your own. in your workout for the day (and actually do the workout rather than just talk about it). Two. say you’re planning to attend a business luncheon. begin to substitute additional foods into your nutrition 65 . From prior luncheons. With TrainChange. you now have several options. always ask yourself. Three. is remaining committed enough to look for those options. Should you choose to do so. you could bring your own lunch — not always a popular choice. Once you are comfortable utilizing the routines. you could cut out some of your breakfast calories (which does not mean skipping breakfast entirely) and save them for the luncheon. however. you’ll ALWAYS have options that empower you to stay on your fitness path. The point is. One.TrainChange. because everyone starts asking what are you eating and why.com to increase the exercise.
or worse yet. Picking the diet — or method — you are going to use to 66 . what use is that? Presently. Now really. each time you read it. and is something you are truly comfortable with.Chapter 2: What It Takes To Get In Shape plan while looking for ways to increase your total daily energy expenditure. I guarantee. Similarly. don’t just read it once – instead. To get the most out of this book. doesn’t exceed more than 2 pounds of weight loss per week. and new ones constantly being introduced. or a variant of them all? At best. 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. low-carb/high-protein. you’ll learn how to TrainChange more efficiently. how are you supposed to choose the one that’s right for you? Should you follow low-fat/highcarb. our standard for picking a nutrition plan is usually based on the latest fad diet receiving the most press. low-carb/high-fat. One Diet Does Not Fit All With so many diets on the market. standing backward. 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. 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.
there are those who are a mixture of the two. I’ve come to the conclusion that the one-size-fits-all concept of dieting is fundamentally flawed. Those more efficient at burning fat do better on the high-fat/low-carb diet. Therefore. Truth be told. From the experiences I’ve had working with various clients. Granted. And yes. I’ve learned that not everyone metabolizes calories the same way. everyone is unique and requires a different type of diet. personal research and interviews. if you are following one that doesn’t work for YOUR body. In other words. and we must exercise to boost those needs further. you’ll never reach your goal. I began looking for successful (and unsuccessful) dieting patterns. My goal was 67 .Chapter 2: What It Takes To Get In Shape lose fat should not be taken lightly. regardless of how committed you are to following a nutrition plan. 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. one thing does remain the same in all of us: we must all eat according to the needs of our body. The approach you choose can make the difference between losing fat or gaining more of it. However. Some people are genetically designed to burn carbohydrates better than fat and do well on the traditional high-carb/low-fat prescription.
When it came to eating.Chapter 2: What It Takes To Get In Shape to develop several generalized approaches to fat loss based on the needs of my clients. In fact. I immediately noticed this group normally had small body frames and bone structure. So. they are often the ones who have a difficult time gaining weight. In regards to meat. I looked on in envy as they indulged in the very foods I have to vehemently steer away from. 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. Their meals consisted of everything from fruit to pasta to orange juice. many said it often left them feeling bloated 68 .] Another interesting observation was their lack of desire to eat sweets [junk food like candy bars. cakes. what I wanted to know is what they were eating and in what quantities. they never made a conscious effort to incorporate these foods into their diet. with very little body fat and muscle mass. and to then customize those approaches into simple templates. especially red meat. as well as an occasional sweet. [Yes. and since they didn’t crave it. essentially reducing them into repeatable methods. Some simply avoided them because they felt it was the healthy thing to do. cookies] and meat. they pretty much ate as their taste buds led them without concern about the number of calories consumed.
Additionally. 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. One of these substantiating studies was conducted by Stunkard. I later learned that this occurrence had also been observed in clinical studies. there was no indication they ate more overall calories than Group A. Group B Next on my list were those people who gain weight with no problem. While observing these individuals. in the bite size. Yet. I would further conclude that because of their constant struggle with weight. Cool. or in the total calories consumed between obese people and the general population. many of them grew up as weighty children or teenagers and have constantly battled with their weight.Chapter 2: What It Takes To Get In Shape and heavy so they only ate it on rare occasions. This group had an obviously larger build with more muscle mass and a thicker bone structure. while another was done by Garner and Wooley (1991). what they considered eating “anything” is what I’d consider as the traditional high-carb/low-fat diet. In my own analysis. The research showed that there is rarely a difference in the amount of food consumed. Lindquist and Meyers (1980). These studies concluded that most obese people do NOT eat more than the general population. many in the B group ate fewer 69 . All in all. in the speed of eating.
So as a whole. it was the basic high-carb/low-fat diet. In other words. 70 . instead of reducing their calorie intake.Chapter 2: What It Takes To Get In Shape calories than their lean nemeses. share several unique qualities with the other groups. they ate a large variety of foods high in protein. Like Group B. Although not as lean as the first group. when compared to Group A and Group B. there was very little difference in the types of food they ate. when their body fat did increase. they simply increased their exercise/activity level and easily took it off. I thought back to two topics I had studied while working as a personal trainer: somatotypes and muscle fiber types. 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. their body fat would quickly begin to climb. they eaily maintain their ideal amount of body fat. Like Group A. and if they didn’t monitor their calorie intake. however. in addition to being able to readily shed fat when desired. nor as thick as the second. they have a genetic tendency to build muscle quickly. And once again. Using your Body Type and Muscle Type to Determine your Diet Amidst this information gathering a light bulb in my head went off. Group C was able to maintain and gain both fat and muscle. They did.
Sheldon developed somatotyping as a way to classify people according to their body type.Chapter 2: What It Takes To Get In Shape Somatotyping In the 1930s. As illustrated in Figure 2-2. For example. we have predominance toward one or another. Still. it is successfully being used to create classifications in other areas such as identifying personality types. Ratings are determined by the degree to which an individual exhibits a specific somatotype. an extreme mesomorph is a 1-7-1. no one is simply an endomorph without also having some mesomorphic and ectomorphic qualities. but everyone is a mixture of all three types. a 7-11 would have minimal mesomorphic and endomorphic features and would be considered an extreme ectomorph. and then describes it using three numbers on a rating scale from 1 to 7 (one being the minimum and seven the maximum). Thus. muscular (mesomorphic) and fat (endomorphic) an individuals body is. and is questionably an exact science. William H. mesomorphs and endomorphs (Figure 2-1). finding relationships between morphology 71 . Although somatotyping is not 100% accurate. He believed that people can be classified into basically three body types: ectomorphs. according to Sheldon’s system. while a pure endomorph is a 11-7. Somatotyping examines how linear (ectomorphic). Harvard psychologist Dr.
). 72 . Visual Somatotyping Mesomorph Endomorph Ectomorphs are typically tall and thin and have a narrow body. have broad chests and an average amount of body fat (sprinters. etc. Mesomorphs are usually more muscular in their arms and legs. have a round body. wrestlers. and tend to store considerable body fat (football players. shot putters. etc. Endomorphs are stocky.).).Chapter 2: What It Takes To Get In Shape and disease. swimmers. high jumpers. wiry muscles. and identifying nutrition and exercise behavioral patterns. short arms and legs. and very little fat (basketball players. Ectomorph Fig 2-1. distance runners. etc. gymnasts.
In other words. 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). Approximately 20% of your total energy expenditure comes from skeletal muscle activity. especially fatty acid oxidation. skeletal muscle makes up 35-50% of your body mass. Type I fibers have a high capacity for oxidative energy metabolism. and it plays a major role in metabolic activity. For that reason. Type IIb fibers. meaning they have the ability to create energy from oxygen and fat as well as glycogen. these muscles create energy by combining fat and oxygen. On average. on the other hand. having a better understanding of your predominant muscle-fiber type will allow you to tailor your nutrition plans 73 .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. 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.
Lastly are 74 . As would be expected. require more fat and oxygen (aerobic) to produce energy within the muscle.Chapter 2: What It Takes To Get In Shape and exercise routines to the needs of your body. all three somatotypes are a mixture of Type I and Type II fibers. In contrast. Type IIb in endomorphs and Type IIa in mesomorphs. Muscle Metabolism Because each somatotype has a predominant muscle type. for instance. Since their muscles create energy without oxygen (anaerobic). Ectomorphs also do extremely well in endurance activities. As a result. their muscles store more fat than glycogen. they require glycogen. and the ratio and distribution of these fibers is determined by individual genetics. their muscles store more glycogen than fat. This makes people belonging to this type incredibly efficient at metabolizing fat. since fat is their primary fuel source. with the highest concentration of Type I fibers. Type I is most dominant in ectomorphs. Still. each somatotype has a predominant muscle type. Ectomorphs. they each have metabolic strengths and weaknesses that allow them to excel at different activities. such as distance running and cycling. powerful weightlifting endomorphs have a higher concentration of Type IIb fibers. Logically. thus maximizing energy utilization and reducing excess calories from being stored as fat.
With this in mind. fat and glycogen. why is carbo-loading such a common practice among athletes? That is to say.Chapter 2: What It Takes To Get In Shape the quick sprinting Type IIa mesomorphs. Although their Type IIa fibers are similar to Type IIb fibers in that they initially require glycogen to produce energy. As the hybrid of the group. Type IIa fibers have the ability to store intermediate amounts of both glycogen and 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. who have the unique ability to create energy from oxygen.] I started with the hypothetical question: if science has shown that Type I and Type II fibers metabolize calories differently. they are the only fibers capable of doing this. what benefit does an ectomorphic marathon runner gain from eating carbs when their muscles function better on fat? Second. I focused my initial questions toward athletes to represent the most consistently active part of the population. my gray matter began to throb with questions! [To account for the variables of inactivity and a lack of exercise. carbohydrates or fat? And if 75 . Furthermore. which fuel does the mesomorphic sprinter benefit from the most. if the muscles of endomorphs utilize carbohydrates better than fat. where would their unused carbohydrate calories go? Would they be stored as fat or burned as energy? Just the same. they can be conditioned to use oxygen and fat as well.
which would be used for energy? Which would be stored as fat? Surprisingly. they’d utilize more calories for energy and store fewer calories as fat? With that. research in these areas. In the end. I found very little. 76 . Cross-Check #2 Compare what you learned in this chapter against your Personal Inventory answers for questions 3. my research was taken in another direction. 4 and 5. 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. isn’t it logical to assume that if individuals ate calories suited specifically to their unique somatotype makeup. if any. and no immediate answer could be found. I was left with one prevailing question.Chapter 2: What It Takes To Get In Shape consumed simultaneously.
Today. Out of fear that the idea would get them into trouble with the church. 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. the belief is that fat loss revolves around consuming excess calories. and the Earth being one of the planets going around it was an unthinkable concept in the sixteenth century. modern astronomy would not be where it is today. other astronomers refused to question the status quo. Blinded by an antithesis toward fat. their answer to the overfat epidemic is to reduce the intake of calorie-laden 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.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.” wrote Copernicus. Had it not been for Copernicus’ courage to take a stand and question the beliefs of his time. It goes without saying that this approach is not working. the overfat epidemic will 77 . Although Copernicus wasn’t the only astronomer to believe in this theory. Four hundred years later. Hence. he was the only one bold enough to address it.
I believed the problem of overfat could be remedied by minimizing the accumulation of excess calories. we must eat. That isn’t to say consuming excess calories doesn’t contribute to the overfat problem – it does. My initial task was to research how calories are utilized and stored. In order for humans to function. weddings (and sometimes divorces). and other occasions. not by counting calories. promotions. to remain happy. we should stop trying to eliminate fat. most of all. But the principal problem is what we are eating. reunions. to be productive and. 78 . but by controlling calorie storage.Chapter 3: The TrainChange Approach To Fat Loss never be solved if we merely continue trying to reduce calorie intake. 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. Therefore. not how much of it we’re eating. Whether it’s eating during the holidays. 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. Eating is a festive event that has remained woven in the tapestry of all civilizations throughout history. birthdays. which has always existed. Rather. 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. With this in mind.
while your body has no capacity to store alcohol. 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. that’s not true. it stores calories based on storage capacity. excess calories are shipped off to awaiting 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. what research does know is that they are tiny cells located throughout your body and that genetics and 79 . Adipose tissue is the major storage site for fat in the form of triglycerides. Once storages are full and your current expenditure has been met. when protein and carbohydrate calories are consumed. Although very little is actually known about these cells. The proper name for a fat cell is white adipocyte cell. The more storage space your body has for a calorie of a given type. On the simple side. or adipose tissue. For instance. the more calories of that type it can store. Incidentally. On the other hand. The term “fat cell” is misleading because people assume these cells only store fat (further contributing to our fear of fat). These plump little cells are what we commonly refer to as fat cells. Alcohol calories (7 calories per gram) must be metabolized or excreted immediately because there is nowhere to store them. Well. this is the perfect opportunity to clarify another common misconception.
The important thing to understand is that fat cells store excess calories — even if they come from carbohydrates and protein.Chapter 3: The TrainChange Approach To Fat Loss gender determine how they are dispersed. but when the accounts run out of money. thighs. Based on this information. which account would you pay your bills from? Not much of a choice. 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.000 in bills that must be paid every day. You can spend as much as you like from each account. Women can have as much as 50% more adipose tissue than men due to their hip-thigh depots. you’re broke. simply calling them fat cells has led people to believe that only fat calories can be stored there. 80 . whether your calories come from carbs. Let’s say you have two checking accounts with $1. Adipocyte cells are an equal opportunity storage facility. the majority of their adipocyte cells are located around the abdominal region. you’re going to go broke in two days. huh? Either way. with each cell having an unlimited storage capacity and the ability to multiply. Having said that. In men. Nope. protein or fat. Bottom line. Additionally. Unfortunately. if you eat more calories than you burn. the backs of their arms. and buttocks.000 in each of them. you have $1. while women have a larger accumulation around their hips. they all get stored in the fat cell. You’ll need to use your imagination for this.
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. when free fatty acid is the primary fuel source for a muscle. your body uses a similar logic. In other words. when glycogen is the primary source. As mentioned earlier each muscle type has a calorie burning preference: free fatty acid (fat) or glycogen (carbohydrate). for a total of $1. When it comes to burning calories. when a glycogen burning endomorph follows 81 . it can either be burned as energy or stored locally within that muscle (as intramuscular triglyceride). excess free fatty acids are either used by other muscles or sent to the dreaded adipocyte cells and stored as triglyceride. With that in mind. In effect. The outcome is dependent on the muscle’s current storage capacity and your total energy expenditure. I found the answer to my question. Likewise. the same logic — only in reverse — is applied. Therefore. it willingly burns the incoming calories as energy and then performs local calorie storage. when a muscle receives a steady supply of its preferred energy source.Chapter 3: The TrainChange Approach To Fat Loss But what if one of the accounts is receiving small deposits throughout the day.000? Which account would you choose then? The obvious choice is the one receiving money on a regular basis — it’s a no-brainer.
they aggressively store it and burn carbs for energy. your endurance-driven. Ectomorph Exercise and Nutrition Profile If your goal is to burn fat. their primary source of fuel will be fat. In brief. his or her muscles eagerly convert glycogen into energy and store the limited intake of fat. Similar to alcohol. the excess will be stored in adipose tissue. To prevent this. when endomorphs deprive their muscles of carbs. your carbs are immediately metabolized because your fat-oxidizing muscles are not designed to store carbohydrates. With this type of diet. When they don’t receive fat. oxygen-consuming muscles aggressively store the limited supply of fat while metabolizing and excreting excess carbs. since carbs aren’t your preferred fuel source. if you consume more carbs than your total daily energy expenditure. follow an exercise routine that includes 30 82 . your body doesn’t burn calories (of a particular type) if there isn’t a steady incoming supply. However. use the traditional highcarb/low-fat diet. The direct opposite is true for the fat-fueled ectomorph.Chapter 3: The TrainChange Approach To Fat Loss a high-carb/low-fat diet. Until they receive a steady supply of glycogen. their muscles attempt to conserve glycogen by relying on fat for energy. such as with a low-carb/high-fat diet. On the other hand. just as you wouldn’t spend money from a checking account that isn’t receiving a regular deposit.
vegetables. 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.Chapter 3: The TrainChange Approach To Fat Loss minutes of aerobic activity and 30 minutes of anaerobic activity performed three days a week. the key to your fat-loss success simply requires balancing your calorie intake to your BMR. Discussed in Chapter 4. rather than low-fat/high-carb choices like popcorn and fruits. Focus on eating foods like fresh fruits. For an ectomorph struggling to gain muscle (without gaining fat). 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. Your nutrition plan should consist of foods high in carbs. chicken and fish. Mesomorph Exercise and Nutrition Profile If your goal is to burn fat. and slightly increasing your total daily energy expenditure. 83 4 . rice. use a low-carb/high-protein (fat) diet. Since you are genetically designed to be lean. as a mesomorph you have a little more flexibility in your diet. seeds. you must eat five to six small meals a day. like dried fruits. or the traditional high-carb/low-fat diet. and products with a low Glycemic Index (GI)4 rating. Being that your muscles can burn fat and glucose. whole grains. 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.
Remember. keep your total daily energy expenditure high and your muscles conditioned to prevent excess calories from being stored in adipose tissue. While you can eat more carbs without experiencing massive fat gain. deep-water fish. Your exercise routine should include at least 30 minutes of aerobic activity 3 days a week.Chapter 3: The TrainChange Approach To Fat Loss and develop muscle. and 30-60 minutes of anaerobic activity three to five days a week. rather than low-fat/highcarb choices like popcorn and fruits. eggs. 84 . red meat. eat five to six meals a day. chicken. green vegetables and an essential fatty-acid supplement (EFA). For mesomorphs wanting to gain muscle without gaining fat. the effect insulin has on fat burning will only slow your progress. like dried fruits. Your nutrition plan should consist of healthy fats and protein from foods like extra virgin olive oil. tuna. even with the increased flexibility in your food choices. excess protein will be used to repair and build new muscle. For this reason. when it comes to weight gain. vegetables. Your exercise routine should include at least 30 minutes of aerobic activity and 30-60 minutes of anaerobic activity five days a week. in proper ratio. seeds. chicken and fish. Snacking should consist of foods high in calories and protein. you’ll do better on high protein diets. the endomorph in you outweighs the ectomorph.
With this type of diet. 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. Similar to alcohol. glycogen driven muscles aggressively store the limited supply of carbs while metabolizing and excreting excess fat. deep-water fish. In one sense. 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. eggs. red meat.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. green vegetables and an essential fatty-acid supplement (EFA). the excess will be stored in adipose tissue. since fat isn’t your preferred fuel source if you consume more fat than your total daily energy expenditure. chicken. rather than trying to incorporate the traditional low-fat/high-carb game plan. For the Skeptics Not convinced it’ll work? Neither was I when I first started piecing this puzzle together several years ago. from foods like extra virgin olive oil. tuna. Your nutrition plan should consist of healthy fats and protein. it goes against many of the basic notions of how to eat healthy and burn fat. fat is immediately metabolized because your glycogen burning muscles are not designed to store fat. However.
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. Moreover. prior to coming up with my own answer. telling me to follow a low-fat/high-carb diet because it’s what they do. research studies and reports that gave so many conflicting pieces of information. 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 had a number of heated discussions — with high-fat calorie advocates — about the implausibility of such a concept. scientists. That was until I thumped myself in the head with information and realized that fat loss does not revolve around reducing calories. I began LOOKING at who was delivering the message. huh? I’d see doctors and nutritionists who were undoubtedly ectomorphs. I know it’s not prudent to judge the message by the messenger. In fact. Shocking concept. Going crazy with useless data overloads and not knowing who or what to believe for answers. and how carbs are the best fuel source? Or how protein diets are so unhealthy? Like most people today. having never had a fat problem in their life. but come on now: I also believe the messenger should practice what they 86 . What about all the studies that have been done that say how bad fat is for you. Granted.
In doing so I began looking beyond the information I had been taught in the past and went out to find my own answers. the more holes I found in the traditional fat-loss approach. Eventually. are prone to gobble up their “scientific” assumptions as the gospel truth. I personally found that revelation to be the most intriguing because it made me realize how easily we. Depending on who you talk to each expert has his or her own theory or hypothesis as to how calories are utilized and stored. It’s a sad scenario. Not just in the blanketing high-carb/low-fat diet. At that point I got real with myself and finally admitted the traditional approach to weight loss wasn’t working for me. it wasn’t working for many others either. as laypeople. And by the looks of it. Amazingly. The more I read the more I realized I’d have to find an answer on my own. the more I studied with an unbiased eye. During my research I learned the only thing doctors and scientists are all 100% sure of in regards to fat loss is that they know very little about it. I did.Chapter 3: The TrainChange Approach To Fat Loss preach and live the life they teach. The answer I came up with is the one that finally allowed me to make progress in my own fat loss 87 .not to mention the “money” that is used to push products through (and to prevent products from getting past) the FDA. but also in the shady lobbying that went into creation of the Food Pyramid and the Recommended Daily Allowances -.
and more importantly. but not enough to turn your body into a fat-burning machine. and how fast your body burns it off. or skeptical about anything you have been taught by someone else.Chapter 3: The TrainChange Approach To Fat Loss battle. the premise behind calorie storage and fat burning. 88 . and how to tailor a diet based on the needs of your body. When the body does not receive an adequate supply of calories. menstrual cycle. It’s enough information to get you moving in the right direction for your journey. To do that. and it’s the one I’ve just described. skin temperature. The brain translates information it receives from different organs into metabolic changes that affect how much food you consume. Like I said. metabolic activity is reduced. how to prevent excess calories from ever being stored as fat. etc. As already discussed. Recent Weight-Loss Discoveries Now you know the role genetics play in muscle structure and metabolism. Grab a book and do the research for yourself. don’t take it as the gospel truth. reducing your calorie intake results in fewer calories being burned. This is achieved by decreasing things like your energy level. That’s fine and dandy. fat burning capabilities. if you are skeptical about anything I have mentioned. you must also learn how to mobilize existing body fat (adipose tissue) into usable energy. it’s also the one that has allowed me to keep off the fat for the past nine years. digestion.
Leptin. Fig 3-1. Leptin coordinates basic body functions such as eating and energy use. When injected with leptin. is believed to play a major role in energy expenditure and appetite control. located in fat cells around the body. Their individual leptin levels and fat-burning activity were then 89 . In another study thirteen dieters participated in lowcalorie diets ranging from 520 to 800 calories per day. 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. 3-1). Calorie storage is a complex mechanism because it involves both genetic and environmental factors. genetic. Although being overfat is caused by an imbalance between calorie intake and energy expenditure.Chapter 3: The TrainChange Approach To Fat Loss Recent discoveries have shed new light on the calorie regulation process. the imbalance is caused by a complex relationship between physical. mice with low levels of leptin ate more food and burned fewer calories. the mice ate less and increased their energy expenditure (Fig. In laboratory studies. behavioral and environmental factors.
and simultaneously increased my workout intensity. What I noticed is that as my body fat went down and my lean muscle mass went up. Additional studies have found that the greater the body mass and body fat percentage. elevated leptin levels are also believed to decrease calorie intake and increase energy expenditure. This is believed to be a catalyst that causes the excessive eating and slow metabolic activity after a diet. the lower the levels of leptin are in the blood. It was noted that the greater their initial leptin level. In hopes of finding an answer to this enigma I asked 90 . and I had to consciously force myself to consume food. Conversely. prior to learning about the effects dieting has on leptin. Results showed leptin levels decreased in all thirteen of the dieters. However. During this type of routine. this means the body may attempt to maintain a stable body weight by influencing one’s calorie consumption and energy expenditure with the aid of leptin. In my opinion. notably. my appetite gradually declined. The Impetus for TrainChange Ironically. I observed similar outcomes in my body.Chapter 3: The TrainChange Approach To Fat Loss measured and compared. it was while dieting to achieve 3-5% body fat. This is in direct contrast to the assumed outcome that appetite should go up in order to feed the new muscle. I completely lost the desire to eat. I reduced my calorie intake by 50-60%. the more it declined with dieting.
I hypothesized that when lean muscle is increased. As lean muscle is increased and body fat is reduced. thus requiring your body to expend more calories. your metabolism skyrockets. my speculation was further supported by the Set Point Theory. corresponding adjustments are made to reduce your appetite and energy expenditure. Since maintaining lean muscle increases overall basal metabolic rate and energy expenditure.Chapter 3: The TrainChange Approach To Fat Loss other fitness professionals and extreme athletes about their body fat reduction experiences. they too underwent the same type of appetite suppression while on similar body fat reduction routines. it is not energy efficient. the body attempts to reduce this metabolic overhead to preserve precious calorie stores (body fat) by decreasing your appetite — triggering the starvation response. According to this theory. As it turned out. After several months of research. having toned muscles and a low body fat percentage is aesthetically pleasing. as the body begins to burn fat. Remember. causing a decrease in body fat. but to the body. decreased calorie intake causes the 91 . I approached the matter by doing additional research into metabolic activity and energy expenditure. In modern society. Therefore. an additional function of the metabolic process may be to prevent your metabolism from getting too high. leptin is decreased to reduce the accelerated metabolic activity.
Although calorie intake is reduced. since leptin is located in fat cells. As indicated earlier. cause appetite to decline further. the net result is a decline of overall basal metabolic rate and energy expenditure and more calories being stored as fat. when leptin circulation is low. calorie intake declines. In the background. in turn.Chapter 3: The TrainChange Approach To Fat Loss body to enter starvation mode and aggressively begin to store calories. At the same time. In essence. This time. lean muscle and metabolic activity is reduced. however. 92 . leptin not only has a role in controlling appetite and energy expenditure. Clearly. but I also believe it is equally important in regulating lean muscle and body fat. appetite is increased and energy expenditure is decreased. It is assumed this takes place to prevent your body from expending too many calories. it still exceeds energy expenditure. Calories are stored as fat (increasing body fat and leptin levels) that. With that in mind. the catalyst for increasing calorie storage is the result of low body fat rather than a low-calorie diet. when body fat is reduced (logically) so is the amount of circulating leptin. the body begins a tug-of-war between burning calories and storing calories. This begins a complex cascade of events.
In my opinion.Chapter 3: The TrainChange Approach To Fat Loss Fig 3-2. and 2) to reduce energy expenditure. I realized the solution to long-term fat loss requires four steps (Figure 3-3): 93 . Lean Muscle is Destroyed When There Aren’t Enough Calories to Maintain It. See Appendix I. in looking at a complete picture of the metabolic loop. Given this information. 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. *Lean muscle is increased with progressive resistance training and ample protein availability. individuals would benefit from using a metabolic enhancing supplement. You have now seen that lean muscle is destroyed for two reasons: 1) to maintain fat stores. ** During this phase of the fat-loss process.
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. Trigger the brain to increase energy expenditure and decrease appetite 4. It requires a strategic goal plan. in order to prevent excess calorie storage and increase calorie utilization. 94 . synchronized into the metabolic loop. Stimulate fat mobilization 2. Increase leptin levels 3.Chapter 3: The TrainChange Approach To Fat Loss 1. Increase lean muscle to burn body fat Following these steps. Fig 3-3. Feed your body more calories to prevent leptin levels from going down.
use nutrition to mobilize fat and exercise to burn it. you must continue to eat in order to keep burning calories. To achieve long-term success. So for glycogen burning mesomorphs and endomorphs. Even with all of that. Daily activity accounts for 20-30% of your calorie burning. there’s more. Simply raising your metabolism with nutrition isn’t enough to achieve long-term fat loss. In turn. carbohydrate intake must be reduced so that fat becomes your preferred source of fuel (like lean ectomorphs). least you get stuck on the fat-loss plateau. When exercise and nutrition are combined into everyday routines. in other words. Progressive resistance exercise and lean muscle growth is the key to accomplishing this. when provided with a steady supply of calories. you must increase your basal metabolic rate as well. your body becomes a fat burning machine! 95 . And although you won’t have an appetite. Therefore. fat loss cannot be sustained by nutrition alone.Chapter 3: The TrainChange Approach To Fat Loss Specifically For Mesomorphs and Endomorphs As indicated. you must provide it with a steady supply of calories—in the form of fat—to stimulate fat mobilization and to increase leptin levels. Once your body is in the fatburning mode. your body will aggressively burn them. the elevated leptin triggers the brain to increase the body’s energy expenditure and to decrease its appetite.
consider hiring a PROFESSIONAL trainer to help customize your exercise routine. it will cause exercise-induced dieting to take place. Over time. To prevent either of these scenarios from happening. become significant fatburning activities. (If you continue struggling with those trouble areas. and your body will hold onto fat even tighter. I’m sure you didn’t purchase this book because you are struggling with being overfat.e. Specifically For Ectomorphs For ectomorphs.Chapter 3: The TrainChange Approach To Fat Loss Once fat is mobilized to be used as energy. taking out the trash. etc). butt. otherwise. fat loss goal plan. keeping fat off requires less effort because your body does the majority of the maintenance for you. Once again. walking the supermarket aisles. you’re attempting to reduce fat around specific areas of your body (i. consider visiting TrainChange. you must ensure that your energy expenditure isn’t exceeding your BMR. 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. More importantly. rather. in your particular case. abdominal region. and even fidgeting.) 96 ..com to create a high-carb/low-fat. casual movements. hips-thighs. things like cleaning house.
Fortunately. For example. the TrainChange strategy is designed to intuitively guide you through this process. In a very simplified illustration. and daily calorie intake. The formulas are based on scientific facts from diverse areas of research. (You can create your own TrainChange long-term goal plan at www. The result is a long-term strategy that accomplishes fat loss by increasing both lean muscle mass and overall metabolic activity. lean muscle weight. 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. At first glance.) 97 .com. The difficulty is that each step triggers a cascade of reactions that must also be dealt with. this is a very straightforward process.TrainChange. The actions and reactions of the human body are calculated into simple formulas and modeled into daily routines. the foremost goal of any fat-loss routine should be to increase metabolic activity. since it is known that an increase to the BMR augments calorie burning. Progressive resistance routines are then incorporated into the program to increase your daily activity and lean muscle.Chapter 3: The TrainChange Approach To Fat Loss The Role of TrainChange TrainChange is not a diet. this can be accomplished by increasing three things: your daily activity level. It is a strategic approach used to lose fat and gain lean muscle.
Chapter 3: The TrainChange Approach To Fat Loss
The TrainChange Model
1. Create Personal Profile 2. Calculate Body Fat and Lean Muscle Mass 3. Calculate BMR and TDEE
4. Create Weekly Goal Plan
Has metabolism increased AND desired weight been achieved?
Yes. Goal Completed.
No. Return to step 1 and update current weight.
TrainChange is divided into the following sections: Create a Personal Profile Calculate Body Fat and Lean Muscle Mass Calculate Basal Metabolic Rate and Total Daily Energy Expenditure (TDEE) Set a Weekly Goal Plan Create a Personal Profile The first step in developing a TrainChange strategy is to set up your personal profile. This information pertains to your height, weight, sex, weekly weight change goal, body type and nutritional preference. Optional information, such as
Chapter 3: The TrainChange Approach To Fat Loss
abdomen and hip circumference, resting heart rate and blood pressure may also be provided. Based on this information, daily calorie intake, your nutritional portions and long-term goal will be calculated. Calculate Body Fat Second, enter your body fat percentage and lean muscle weight. This can be accomplished using any standard body fat calculation method. In addition, enter your desired body-fat percentage and lean muscle goal. Upon completing this step, a body-fat analysis is prepared with the following information: lean muscle weight, fat weight, goal total weight, and body-fat percentage — both with and without a change in lean muscle mass. Estimate Basal Metabolic Rate and Total Daily Energy Expenditure Using the information above, the third step is to calculate your current BMR and planned TDEE. Your BMR is calculated according to your profile information. Your sex, age, lean muscle weight, and height are used in this calculation. Lean muscle weight is used in place of your total weight to prevent fat from being calculated as metabolically active. A lean muscle coefficient multiple factor is then calculated based on your age and lean muscle weight.
Chapter 3: The TrainChange Approach To Fat Loss
Set a Weekly Goal Plan The fourth step is to calculate your daily calorie intake based on your TDEE. Remember, this is the amount of calories you’ll burn over a 24-hour period. In order to lose fat and maintain lean muscle, it is critical to consume the correct amount of calories to fuel your TDEE. However, if your calorie intake exceeds energy expenditure, excess calories are stored as fat. On the other hand, if there aren’t enough calories provided, the body will begin to aggressively store calories. Therefore, it is crucial that your TDEE estimate is as accurate as possible. To calculate your TDEE, simply enter a description of your daily activities. For each activity, you also enter a corresponding intensity level. Your planned TDEE is calculated over a 24-hour period with the total number of hours you plan to perform each activity. As an example, good old BetaUser plans to work eight hours a day at a 300 intensity level, exercise for one hour at a 500 intensity level, perform other activities for three hours at a 200 intensity level, then rest four hours and sleep eight hours. This would be his or her routine for Days 1, 2, 3, 4 and 5 (or Monday through Friday). On days 6 and 7 (Saturday and Sunday), s/he does not exercise, but rather increases his or her resting hours by one. The result would be 2,841 calories burned on Days 1-5 and 2,590 calories burned on Days 6-7. The total for each day is then saved and
Chapter 3: The TrainChange Approach To Fat Loss
used to create the Weekly Goal Plan. The Weekly Goal Plan is designed to increase fat burning by depleting your primary energy source (see Chapter 2: Muscle Metabolism) while incrementally increasing and decreasing your overall calorie intake. It also guesstimates your bi-weekly weight change, fat weight, body fat percentage, benchmark dates, and estimated goal plan completion date. Your Weekly Goal Plan calculates the correct amount of calories you need on a daily basis to achieve your weekly weight change goal. For instance, if your goal is to lose fat, your daily calorie intake is calculated by dividing your planned energy expenditure, then incrementing the result. This is done for Days 1 and 2. The incrementing will continue until your daily calorie intake is once again equal to, or marginally higher than, your planned TDEE. In other words, your daily calorie intake for Day 3 will be equal to or slightly higher than your planned TDEE. Once your daily calorie intake is equal to the planned TDEE, the calculation used for Days 1 and 2 is repeated for Days 4 and 5. On Days 6 and 7, your daily calorie intake will be equal to, or slightly higher than, your planned TDEE. In short, Days 3, 5 and 7 are the days you consume more calories. After Day 7, your nutrition plan is recalculated according to any changes in your lean muscle mass and total weight. Weekly Goal Plans are created in this manner until your desired goal weight is achieved.
Chapter 3: The TrainChange Approach To Fat Loss
When TrainChange is used to achieve fat loss, Days 1 and 4 are very low-calorie days, whereas Days 2 and 5 are incrementally higher. The increment for each day is determined by your weekly weight change goal. As previously stated, meal plans for days 3, 6 and 7 will be equal to, or higher than, your average TDEE and your daily BMR. This calorie increase will keep your metabolism active, yet allow you to maintain a negative calorie intake for the week. By doing this, your body is fooled into burning calories it does not have.
Fig 3-4. When using the TrainChange approach to manage fat, Days 1 and 4 are low-calorie days, Days 2 and 5 are moderate calorie Days and days 3, 6 and 7 are high calorie days.
Chapter 3: The TrainChange Approach To Fat Loss
Specifically For Endomorphs and Mesomorphs
A fat-loss plan that makes use of this approach will increase fat burning by reducing the availability of glucose and glycogen in your body. It also promotes the release of glucagon, a hormone used by the body to mobilize and break down fat into expendable energy. In addition, this allows for weekly calorie deficits without triggering the starvation response or muscle degradation.
Select a Nutritional Preference In addition to calculating your daily calorie intake, TrainChange also calculates the proper ratios of calories you should consume, according to your Personal Profile. The ratios are predetermined protein, carbohydrate and fat portions. As an added benefit, these ratios can be customized to your somatotype. Examples of predetermined ratios are shown in Figure 3-5.
High Carb / Low Fat - Plan I Low Calorie Day Protein Fat Carbohydrate .30 .20 .50 High Protein / Low Carb - Plan I Low Calorie Day Protein Fat .45 .35 High Calorie Day .25 .30 High Calorie Day .35 .40 .25
Chapter 3: The TrainChange Approach To Fat Loss Carbohydrate .20 High Fat / Low Carb - Plan I Low Calorie Day Protein Fat Carbohydrate .35 .45 .20 High Calorie Day .40 .20 .40 .45
Fig 3-5. Sample TrainChange Meal Plan rations set according to ones body type.
Using your Personal Profile, body fat percentage, and TDEE, TrainChange provides a daily nutrition goal as part of the Weekly Goal Plan. Although you can use the default Nutrition Preferences and still be successful, you’ll see faster results if your ratios are created based on your unique body type. Select a Weekly Weight Change Goal Select a weekly weight change goal based on your current skill level. Don’t immediately select the “Lose 2 pounds a week” option in hopes of getting faster results. You must work your way up to this level by increasing your lean muscle mass and metabolism. Otherwise, your weekly goal plans will be impossible to follow and you won’t see results. Granted, the more difficult your routine, the more rapid the fat loss – but you also increase your risk of failure from noncompliance. Always keep in mind that the slower you take the fat off, the longer you will keep it off.
Chapter 3: The TrainChange Approach To Fat Loss
Beginners should start with a goal of losing one pound per week and should stay at that level for eight weeks. Intermediates would do well to start off with a goal of one-anda-half pounds per week and remain at that level for six consecutive weeks. I also recommend that advanced users start off with a one-and-a-half pound per week goal to get accustomed to the meal plans then move to the two poundsper-week option after four weeks.
What to Expect
Expect to gain weight every 4-6 weeks (especially during the first four weeks). Wait (!) – before you close this book, rest assured the weight gain is temporary. Frightful as it may seem, this is how your body establishes a stable weight. For example, say you start your goal plan weighing 200 pounds and you lose four pounds by the second week (down to 196 pounds). The fourth week, you gain three pounds (bringing you back up to 199 pounds), then lose four pounds at the end of the following week (back down to 195 pounds). Although you lost a total of 8 pounds, your body stabilizes at 195 pounds. When progression is done in this manner, it allows your body to make corresponding adjustments in order to accommodate your new metabolic activity and lean muscle growth. This slow type of spiral helps to keep the weight off because the longer you can stabilize at a given weight while on a diet, the more likely you are to keep from putting it back on. When crash dieting,
Chapter 3: The TrainChange Approach To Fat Loss
however, you lose ten pounds in one week, but your body rebounds all at once and you gain back more weight than you lost. As long as you are following your exercise and nutrition routines, don’t freak out if the scale moves in the other direction. Also, avoid attempting to reduce your calories as a means of compensation — that is the worst thing you can do. No matter how many times I prepare people for this prospect, they still flip out when they see the numbers rise. [Your body fat percentage will not fluctuate as wildly, which is another reason to monitor it in conjunction to the scale.] In all fairness, I tell my clients, “Don’t get dismayed — or excited — every time the scale moves (the majority of rapid weight fluctuation is water anyway).” Your goal is to reduce body fat. Gauge your progress by declines in your body fat percentage, not weight fluctuations on the scale. As long as you follow your goal plan, you’ll watch your body fat and total weight will go down while your lean muscle weight goes up. You are now prepared to ignite your fat-burning engine by increasing lean muscle mass and reducing body fat — without decreasing your metabolism.
Chapter 3: The TrainChange Approach To Fat Loss
Compare what you learned in this chapter against your Personal Inventory answers for questions 6 and 7.
Part II Changing Your Life
Keeping the Fat from Coming Back Clare was one of my most inspirational clients. A feisty 5’2” burst of energy that talked a mile a minute, she was 58 years young. She enjoyed hiking in the mountains on the weekends, speed walking on the beach during the week, and insisted that I move my 7:00 a.m. training slot to 6:00 a.m. so we could train before she went to work. At 142 pounds and 38% body fat, her goal was to lose fat. Obviously, exercise wasn’t her problem – nutrition was. Needless to say, between the enthusiasm she showed while working toward her goal and the pleasure she took in bantering with me while doing it, to declare that the experience of working with Clare was invigorating would be an understatement. Around the eighth week of training together, Clare showed up for her morning workout on the brink of catching a cold (she was that committed). Unfortunately, however, the stress of the cold was taking its toll on her usually high-energy workout. Upset with her own performance, she said, “I’m not going to train when I feel like this again.” Naturally, when clients are sick, I don’t recommend they train. But she was at the point where her body was building immunity to the virus; she was either going to get sick or she was going to get better,
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regardless of training. Nonetheless, I commended her on her dedication. She liked that. I mentioned it was important that she showed up today; otherwise, it would have been twice as hard to show up for her next session. “The important thing,” I stressed, “is that you don’t let yourself get sick again.” She didn’t like that. “You think I chose to get sick,” she fired back. In a patronizing voice, I countered, “Well, Clare, think about it like this: the average cold virus usually requires 48 hours to incubate before symptoms appear. What could you have done two days ago that got you sick?” I knew that would aggravate her; I also knew instead of getting mad, she’d use the anger to train harder. [Part of being a good trainer is knowing how — and when — to push your client’s buttons to motivate them with their own emotions.] Looking at me with her favorite cynical glare, she thought for a moment and answered, “You know, Friday I rushed out of the house while my hair was wet because I was late for my flight. And in thinking back, this wouldn’t be the first time I got sick from doing that.” I mention this to illustrate why people who lead a healthy lifestyle have less stress and experience fewer illnesses compared to those who don’t. Simply put, healthy people understand the importance of making time for themselves and institute habits to avoid unhealthy patterns.
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When your priority in life is to reach your fitness goal (or any goal, for that matter), you avoid caustic behavior by planning ahead. You get to the point where deferring your goal is no longer an option. Instead, you begin to focus on how your current behavior is going to affect your progress one hour from now, one day from now, three days from now, or three years from now; most people only live for now. That is to say, as soon as something goes wrong with their schedule, instead of remaining focused on their goal, they allow the problem at hand to divert their attention — at times, indefinitely. In essence, they live for their problems because they make no time for personal development. In doing so, they rob themselves of their own time — time they can never get back. If you don’t acknowledge the importance exercise and nutrition have on your life, you’ll slough them off in a similar manner until it’s too late. Exercise is required to maintain your body; proper nutrition is required to sustain it. When you make them anything less than a life-and-death priority you slowly contribute to your own mortality. Sound a bit extreme? Think of it like this: imagine you’re scheduled to go in for a surgery that could save your life. All of a sudden, your boss calls and says, “You have to stay late tonight.” Are you going to cancel the surgery? Of course not. Regardless of what the boss — or anyone else, for that matter — expects from you, your health
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must always remain the number one priority. Otherwise, as you burn out and become incapacitated, you’ll be of no use to yourself or anyone else. Long before the hurly-burly of our time-crunching society, Henry D. Thoreau observed this when he said, “He who gives himself entirely to his fellow-man appears to them useless and selfish; but he who gives himself partially to them is pronounced a benefactor and philanthropist.” The time you make to take care of yourself is a public declaration of selfrespect. Eventually, as you become judicious with your time you’ll not only be living healthier, but you’ll also become more effective in your life and more respected by the people around you. The next time you find yourself being pulled at both ends and you don’t know which way to go, stop. Take a deep breath (walk away if you have to), center yourself, and don’t resume until you regain control of the situation. Finally, resolve not to let the situation take control of you.
Just Put One Foot in Front of the Other
Every day I force myself to begin the dreaded task of writing. I tell my friends not to call before 6:00 p.m. I don’t get online, turn on the TV, listen to the radio or leave my apartment. If I did any of those things, I’d never get around to writing. Sitting here working on this fourth chapter, I still haven’t told myself that I’m writing a book. Why? Because of
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the gifts God gave me, a passion for writing isn’t one of them. It isn’t that I can’t do it or don’t enjoy it once I get started, writing just doesn’t come naturally to me. So instead of starting the day by saying, “Okay, I’m going to write this book,” or even, “I’m going to complete a chapter today,” the first thing I do in the morning is turn on my computer, plop down in my chair, put on my glasses, and begin battling with my keyboard. Many days I’ll sit here, staring at the monitor for hours not knowing what to type. The point is, if I woke up each morning focused on writing a book, I’d never get started because it’s so difficult. In place of that I focus on simple things, like arranging an assortment of snacks around my desk, turning on the computer, opening up my word processor, thinking about the people I am about to help, and finally, creating a sentence. The first step to overcoming my mental barrier of writing is getting into the physical position to do it. Once I put a period at the end of my first sentence, I start on the next one. When I have a couple of those done, I’ve completed a helpful paragraph. With a few more sentences and a couple of good paragraphs, I’ll have a useful chapter. Once I have seven chapters – oh, yeah, then the darn book will be finished. On the other hand, following a daily nutrition plan and exercise routine isn’t difficult for me. Don’t get me wrong – it wasn’t always easy. In the beginning, I had to approach my routines with the same mindset as I do writing. I’d wake up in
Superman flew over the bank where he saw Lois through a 15-inch thick steel vault. My favorite was Superman. kicked open the vault door. I realized we’re all born with this same amazing power of Superman. Yes. But once developed. I remember in one episode the villains captured Lois Lane and locked her in an airtight bank vault. I grew up always wanting to be a superhero.Chapter 4: Keeping The Fat From Coming Back the morning. they took years of hard work and practice to develop. To me. he smashed through the building. Several years ago. the most valuable power he had was x-ray vision. “x-ray vision” and give it the boring title of “focus. Using his super vision. That was cool! Superman’s ability to see through immovable obstacles is what made him such an indomitable force. we take away the cool name. we’re just never taught how to use it. Granted. I was able to conquer every obstacle I encountered. like most kids. and never allow myself to get distracted. I now have superhero powers that allow me to follow eating and exercise routines with no problem. Clenching his fists and swooping down with a single bound of force. go to the gym. I eventually established a pattern that became a normal part of life. and rescued her just as she ran out of oxygen. I didn’t always have these powers.” In reality. And unfortunately as adults. follow a nutrition plan. our superhero power comes from the ability 114 .
If you expect to make a journey and not encounter obstacles. My purpose was to help people by showing them it was possible to beat the battle of the bulge. Obstacles are inevitable on a journey because goals are meaningless without them. you’ll be gravely disappointed or merely working toward a goal that has little value. The irony is that. if you want to lose 50 pounds of 115 . With that. I wanted to become a living example of a healthy life. you fly away and allow your goal to slowly die. For example. readily accept the challenges of new obstacles. Focus is being able to see through obstacles in our path. you must establish purpose. I was going because I believed that one day I’d inspire others to start using their own superhero power. Daunted by such a prospect. Consider them as opportunities to hone your skills and a chance to recalibrate on the focal point of your goal. at times. it may feel like the work required to beat an obstacle isn’t worth the goal itself. Purpose provides motivation to pursue a goal. Rather than settle for such circumstances. I encourage you to approach your fat-loss goal in a similar manner. I woke up each morning knowing I wasn’t going to the gym just to lose fat and get bigger muscles. To overcome this. regardless of the obstacles encountered. During my fat-loss battle. or maybe I’d help them by writing a book.Chapter 4: Keeping The Fat From Coming Back to remain focused in a single direction.
you learn to appreciate the obstacles you encounter because they become the mini-accomplishments that keep you motivated and moving forward. it will take approximately twenty-five weeks on average (about six-and-a-half months) to accomplish. making time to plan your routine for the day is an accomplishment. This creates what I call a guided purpose that can be broken down into small benchmarks. you must 116 .Chapter 4: Keeping The Fat From Coming Back fat. As you continue to do this. there are plenty of minor accomplishments to be made. focus on the personal growth the next twenty-five weeks will bring. Rest assured that with a journey this long. Going to the gym and completing your exercise routine — especially when you don’t feel like it — is definitely a biggie. In the end. each accomplishment transforms your idealized goal into more of an achievable reality. For instance. your superhero power kicks in and you become more efficient at following their strategy. Not very motivating. You and Exercise: Get Yourself a Rabbit To make progress during the fat-loss battle. Focus on how the strides you are making to accomplish your goals are turning you into a stronger person. huh? Instead of focusing on the obstacle of time. Saying no to a piece of tempting food is another one. What’s more. Each benchmark is a minor accomplishment that warrants recognition and appreciation in its own right.
You can live with the gap that exists between ability and performance or strive to make use of the remaining 25%. You must constantly ask these questions if you want to demand more of yourself. He knows their focus is no longer about winning the race. save your energy. “What will it take to get me there?” It’s easy to get comfortable in stride when following an exercise routine. If you push too hard. in order to conserve energy. and most of all. Your brain. Hypothetically speaking. The fact is. You’re in the lead. however. “Slow down. although your brain is willing to work hard. who finds himself alone in front of the pack. assumes the body is working at maximum capacity and contently functions within this limited range. It isn’t lazy in the everyday sense we typically associate with laziness. it’s lazy to be efficient. If you’re not operating within this range honestly ask yourself. “What is my maximum capacity?”.” An experienced runner knows. Rather. the body is lazy. “What will it take to make me train harder?”. the little voice in his head must kick in and say. Have you ever wondered what makes a long-distance runner. You have a choice to change this phenomenon. 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. you’ll get tired and lose the race. it’s 117 . as opposed to 100%. however. though. your body prefers to function at 75% capacity. maintain his motivation to keep running? Like everyone.
To overcome the mental breakdown associated with being the leader. “Down the line. As the race draws to a close the rabbit intentionally drops out so the primary runner can win. This cerebral cycle was recognized by distance runners years ago. If you are a beginner. Perhaps the most famous rabbit in history is Paul Pilkington.” he said. without the intent of winning.” From that point on. the others were going to go with me. 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.Chapter 4: Keeping The Fat From Coming Back about running faster than he is. Doing this allows the coach’s primary runner to focus solely on beating the rabbit. strive to become the lead competitor and. in turn. In the 1994 Los Angeles Marathon. you must constantly seek out and establish new standards of personal excellence. he was so far ahead of the pack he decided to remain in the race — and won it. “because they [coaches] knew no matter what I ran. I was actually in more demand. you too need a pacesetter. In order to win. think about hiring a highly118 . your own source of motivation. Just as professional athletes use rabbits to drive them harder. Actively look for rabbits (people who have already DONE what you are trying accomplish). Being the leader often means that the only person to gauge your progress against is yourself. they created the concept of a “rabbit.” The rabbit is a pacesetter hired to run a race as fast as they can.
by the time you get home you’ll probably be ready to eat again. Don’t Eat It! Have you ever wondered why is it that no matter how much Chinese food you eat. Most of all. If you can’t afford one. only to find yourself hungry again? If you sit down and eat it at the restaurant. Focus on gradually working up to their level and passing them.Chapter 4: Keeping The Fat From Coming Back motivated personal trainer or fitness specialist. it doesn’t keep you full? Really. then utilize the might of people around you. For instance. At the dinner table. chasing a rabbit requires more effort than running with the pack. Don’t get me wrong. imagine yourself chasing them. Search for positive mentors who encourage you to live outside your comfort range. follow the person who avoids the same foods you’re trying to steer clear of. remember that the rabbit is preparing you to become the leader. how many times have you stuffed yourself with a full-course Chinese dinner. if you are climbing on the Stairmaster at a level 5 and someone in front of you is doing it at a level 8. As you might expect. You and Nutrition: If It Doesn’t Keep You Full. I enjoy a big bowl of fried rice and orange chicken as much as anyone else. But when it comes 119 . Strive to be like the person at the gym who remains focused and intent during their workout. It’s easy to run with individuals who only aspire to live within a comfortable stride so be careful whom you run with.
At first glance. Think about it – what are the staples of a good Chinese meal? White rice and flour. Refined carbohydrates are broken down into glucose and rapidly absorbed into the bloodstream. This is what causes the short-term satiety. and grains. blood glucose continues to rise. Chinese food is a huge pitfall. these may seem like healthy choices because they are low in calories and. This energy is transported throughout the body to provide nourishment to eagerly awaiting cells. As more carbohydrates are ingested and metabolized. once consumed. Complex carbohydrates: Polysaccharides . depending on how they are prepared.occur naturally in sugars found in fruits and honey. may even be low in fat. these altered carbohydrates are the equivalent of sugar (a simple carbohydrate5)6 and.Chapter 4: Keeping The Fat From Coming Back to being a healthy choice. As you already know. When food and beverages are consumed.complex carbohydrates such as vegetables. they’re instantly digested and metabolized. they are broken down into a usable form of energy called glucose. To your body. instant gratification always comes at a cost. legumes.processed sugars. such as table sugar. However. most Chinese entrees are usually a variety of refined carbohydrates. Disaccharides . 6 The inability to remove glucose from the blood is a condition associated 120 . In order to keep your blood sugar within a normal balance — 5 Simple carbohydrates: Monosaccharides .
eventually stripping it of both glucose and precious nutrients. fatty acids (discussed in Chapter 3) are also removed from the blood and immediately shuttled into awaiting adipocyte cells. 2) within minutes you’re full. When you eat a simple carbohydrate and combine it with fat. 3) your blood sugar plummets. your body has no way of determining how much insulin is required to complete the transportation process. More important is the effect this has on overall fat storage. stuffed your fat cells. The point is that this delicious combination transforms your body into an ultra-efficient fat storing machine. and are only made hungrier. It gets worse. This plummet also signals the brain to stimulate appetite. 121 .Chapter 4: Keeping The Fat From Coming Back to prevent glucose from soaring too high — insulin must be released. but that’s not the point. you have wasted calories from your meal plan. However. In addition to glucose. 5) you eat again. Here’s the pattern behind simple carbohydrates and appetite: 1) you eat the fried rice. they are never given the opportunity to reach their full potential in their metabolic life — to achieve the status of usable energy. with diabetes. The result is an unregulated burst of insulin released into the bloodstream. it tastes good. 4) satiety is gone and the ravenous hunger pangs begin. guess what? Yes. Theoretically. Eating simple-refined carbohydrates ultimately leaves you right where you started: hungry.
you can keep your blood glucose. 122 . The GI is a rating system that measures the affect foods have on blood glucose. fat storage and insulin levels under control with healthy food choices. Using the GI scale. Foods with a low GI rating elicit less of an insulin response than foods higher up on the index. there is a way to control — and estimate — how a particular food affects your body.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. 4-1). It requires using the Glycemic Index (GI) (Fig.
Glycemic Index Sample. Fat Content In the past. 25 23 0-30 Fig 4-1. Additional Glycemic Index resources are available in Appendix II. you may have been told that simple carbohydrates elicit a greater insulin response than complex 123 . Fat Storage vs.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.
all affect insulin response. This means the accepted belief that simple carbohydrates are bad and complex ones are good once again oversimplifies the complexity of metabolic activity. such as white potatoes. its fat and protein content. preparation time and refining methods. leading glycemic specialist. if not worse than. For example. When compared to ice cream. Therefore. Anne de Wees Allen. a simple carbohydrate like sugar. Yes. including how it was processed. has poignantly stated that rice cakes cause more fat storage than low-fat ice cream. because of the scarce amounts of fat and protein in rice cakes. molecular composition. rice cakes elicit a greater insulin response. To complicate matters further. a Doctor of Naturopathy. ingredients added. The explosion-puff process used to make rice cakes alters the grain’s molecular structure into a simple amylose [starch]. on the GI scale. Current research now shows that numerous factors must be considered when determining the effect a food will have on blood glucose and fat storage. Dr. certain complex carbohydrates will have the same effect on blood sugar as would their simple cousins.Chapter 4: Keeping The Fat From Coming Back carbohydrates. and advisor to the FDA. scientists now acknowledge that some complex carbohydrates. Well. In fact. but true. baked potatoes have an index of 85 while table sugar ranks a 65. these icons of a low-fat diet quickly metabolize into 124 . are as bad as. it’s odd. this is not always true.
If you follow these basic rules. Eat complex carbohydrates with a rating at or below 40 on the GI scale. Simply consider three basic rules: 1. your options are immediately narrowed down. and sugar). Truth be told.Chapter 4: Keeping The Fat From Coming Back glucose and increase overall fat storage. don’t talk to me. Hence. 125 . 2. pasta. it’s the overall effect rice cakes have on “fat storage” that makes them worse than the fat content in ice cream.. I’m merely comparing the lesser of two evils. You and Consistency: You Are Most Like the People You Surround Yourself With If you ever see me at the gym. rice. flour. Avoid enriched and refined foods because they fall considerably higher on the GI scale (these are generally refined foods like bread. Identify foods you commonly eat that fall above 70 on the index.. [Bear in mind that ice cream has its own set of drawbacks. 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. 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. you don’t have to memorize the entire GI scale. 3. That’s not what the scale is for.
In my early days. Doesn’t sound like something you would hear from someone whose focus in life is to help people get in shape. make a few calls from their cell. right? I know. Reveling in my glory. But over the years. I realized there are basically two types of people who go to the gym: those who are there to socialize. I used to be a regular Chatty Cathy at the gym. and all points in between. having spent over 10. I’ve learned it’s what I need to do in order to remain focused on my purpose. you’ll see them casually stroll on the treadmill for five to ten minutes. it turned out to be a great way to meet women: “Excuse me. would you mind if I showed you how to do that exercise?” (Definitely one of the top 10 corny gym pickup lines.) But now. and chat about 126 . In fact. Once the muscles began to appear — and the fat disappeared — I was constantly approached and asked the typical questions: What’s the quickest way to get results? How much cardio should I do each week? What is the best exercise for getting a six-pack? Blah-Blah-Blah-Blah-Blah. Which do you think there are more of? For those who are there to socialize the gym is “Happy Hour” minus the appetizers and alcohol. I would think nothing about spending ten to fifteen minutes trying to help everyone who had a question. and those who are there to exercise. Seattle to Tampa.Chapter 4: Keeping The Fat From Coming Back because I won’t talk to you. Usually traveling in pairs.000 hours in the gym and trained in fitness facilities from Los Angeles to New York.
For others. one of them spots another “socializer” they met last week and asks. Some attendees are motivated by the social interaction and accountability of being around their gym buddies. considering they too are there for social hour. boyfriend or best friend is such a horrible person. girlfriend. wife. 127 . Upon leisurely completing their cardio session. Hey. and the gym means something different to each of us. make another call and meander into the free weight area.” “Hey. viewing it as time for social decompression and self-improvement. the gym is where they go to be alone. I’m not seeing any results. but as much as I work out. they grab their 32-ounce. “I don’t know what it is. so are we! Why not join in?” The fresh addition brings new excitement to the now torpid conversation. let’s ask that guy over there what’s the quickest way to get results. husband. “What are you working on today?” And.” I don’t knock anyone who attends the gym for its social aspect because I realize everyone has different goals. I think I’m going to work arms and abs. obviously. As the discussion moves from work to weekend plans. they decide to grab a pair of weights and cop a squat on the incline bench (because. carbohydrate-laden energy drink. “Ehhhhhh. Of course. they merely reply. Somewhere amidst their discussion about why their boss. the next thread of discussion is something along the lines of.Chapter 4: Keeping The Fat From Coming Back everything that went wrong at the office. it’s more comfortable than the flat one).
not socialize. In reality. converted into energy. As VO2 Max is the maximum amount of oxygen one can consume during exercise.000 other things we could be doing instead). and we fervently avoid eye contact to shun unwanted conversation. and used by muscle tissue as fuel. we force ourselves to keep going. Measured in milliliters of oxygen per kilogram of body mass per 128 7 . we typically train alone because we know workout partners are unreliable and only slow us down. and we get out. Easy to identify. mobilized into the bloodstream. At times. Besides. 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. you must perform your workout with 100% of your effort. the gym is a revolving door: we get in. In addition to increasing your intensity. Our intense concentration and lack of social interaction is commonly misinterpreted as conceit. To us.Chapter 4: Keeping The Fat From Coming Back Personally. if you want to see results. the less obvious benefit is an improvement in fat utilization. During lowintensity (25% VO2 Max. Regardless of why you attend the gym. But in having accepted the fact that a 90-minute workout is a small price to pay for results that money can’t buy. fat is released from adipocyte cells. it’s what we went there to do in the first place. we’re merely focused on getting our workout done (and thinking about 10. I’m part of the group that attends the gym to exercise.)7 exercise such as walking.
it is commonly used to determine one’s athletic potential. a process known as fat oxidation. your muscles consume more oxygen and burn more fat. Cross-Check #4 Compare what you learned in this chapter against your Personal Inventory answers for questions 8 and 9. Therefore. For that reason. Bottom line. when exercise intensity moves from low to moderate.Chapter 4: Keeping The Fat From Coming Back intensity increases. minute. fat oxidation increases. increasing your VO2 Max should always be one of your primary training goals. in order for optimal fat burning to occur. Workouts done at a medium intensity (65% VO2 Max.) elevate oxidation further and require more fat to be burned. you must focus on consuming oxygen instead of expending it on trivial chit-chat. 129 .
Source Unknown 130 . We would not be as strong as we could have been. After a while. What the man. The man continued to watch the butterfly because he expected that the wings would enlarge at any moment and the body would contract. allowing the butterfly to fly away. so he took a pair of scissors and snipped off the remaining bit of the cocoon. the butterfly spent the rest of its short life crawling around with a swollen body and shriveled wings.Chapter 5 Use Mental Steroids: Think Positive! One day. But that never happened. in his kindness and haste. but now had a swollen body and small. shriveled wings. He watched as the butterfly struggled for several hours to get out of a tiny hole in it. The butterfly then emerged easily. 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. It appeared as if it had gotten as far as it could and could go no farther. And we could never fly. The man decided to help the butterfly. ~ Author Unknown. It never was able to fly. Sometimes struggles are exactly what we need in life. the butterfly seemed to stop making progress. it would cripple us. a man found a cocoon. If nature allowed us to go through life without any obstacles. Instead.
maintaining her weight wasn’t difficult. she wasn’t compelled to watch her weight or balance her calorie intake. The weight she had been able to keep off slowly found its place. Daily ballet practice was enough to keep her fit and toned because she rehearsed a minimum of six hours a day. Half joking and half serious. To my — and her — dismay. The case histories mentioned throughout this book are actual clients whose names have been changed.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. she was growing tired of the rigorous eating and exercise routine. Christine was a 20-year-old former ballet dancer. Her activity level dropped from six hours a day to none. she more than likely wasn’t eating enough. We had been working together for the past nine weeks and the goal was to be achieved by week sixteen. like most “professionally active” people. If anything. every day. Over time her life shifted from dancing and into a regular 9-to-5 work week. but because I wasn’t. As a result. and like most people in her situation. Of all my personal training experiences. During that time. this one taught me the most – not because I was able to help her reach her goal. Dancing had always been the focal point of her life. like most dancers. Several clients represent a composite to 131 8 .
her smile immediately melted into tears. 132 .” After listening to her background and assessing her situation. Relatively speaking.” I went on to explain the complexities of calorie deprivation and how it ends up triggering rapid weight gain. “I’m not happy with my body. At 5’5” and 136 pounds. when given the opportunity to store them. In hopes of derailing herself from the weight-loss roller coaster. she sought my assistance. I’m used to weighing 100 pounds. illustrate a point. Her light brown hair was worn up in a bun. not 136 pounds. Unfortunately. It’s common for people who were once extremely active to gain weight as their activity level decreases. And dieting only makes it worse. As she sat down. once your body is deprived of calories for an extended period of time. “I’ve tried everything. which immediately drew attention to her gentle smile. it will. The baggie sweats and oversized T-shirt she wore still revealed that she was a modestly fit and striking young lady. Seeing the confusion on my face she said. “What you’re experiencing is perfectly normal. I can’t take it off. she was average and definitely not overfat for her age and body type. she looked to be in good shape. I comforted her by saying.Chapter 5: Use Mental Steroids: Think Positive! she responded with low-calorie dieting. Aggressively.” She went on to add. when she walked into my office. and no matter what I do.
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. do aerobics. and 20% fat nutrition plan. run marathons or play professional sports. TrainChange was specifically designed to impede the problem by systematically calculating proper calorie intake into daily nutrition routines. or take time off from the gym. once the activity level declines. your body will aggressively begin to store calories. personal trainers. Her exercise and nutrition plan was customized to coincide with her current lifestyle and activity level. the calorie intake rules still apply: you must consume enough calories to sustain your BMR. go on vacation. professional athletes. However. Nutrition factors aside. meaning you stop being active. like aerobics instructors. if your daily energy expenditure consistently exceeds your energy intake. She was placed on a 40% carb. Her exercise routine entailed 30 minutes of cardio and 60 minutes of weight training done under my supervision on Mondays. fire fighters. this physiological calorie imbalance is the reason why you frequently see overfat active people. lift weights. etc. I concluded Christine could reach her ideal body fat within approximately sixteen weeks.] After performing a fitness analysis and establishing a coordinated services goal plan.Chapter 5: Use Mental Steroids: Think Positive! Whether you dance. you’ll trigger an “exerciseinduced” starvation response. 40% protein. Otherwise. [Realizing the frequency of this occurrence. 133 .
by week sixteen.Chapter 5: Use Mental Steroids: Think Positive! Wednesdays and Fridays. Now here is the catch-22. as previously described. they must also shrink their stomachs by consistently eating small meals every two to three hours. lost 16 pounds of fat. and one that was definitely within her reach. and weigh between 120 and 126 lbs at 16% body fat.” meaning that they must be mentally and physically prepared to attack their goals. Thursday and Saturday on her own. 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. Although TrainChange goal plans are accurate and doable. For example. The reality is. At a minimum. This was the outcome she wanted. prolonged calorie deprivation initially causes the body to store the new surge of calories. progressively moving up to two pounds. she would have decreased her body fat by 10%. Why? Because in addition to learning how to start making healthy food choices. they are based on individuals who are ready to “hit the ground running. and this requires more forethought to a schedule. 134 . She was responsible for doing 30 minutes of speed walking on Tuesday. most people require an additional four to six weeks to adjust to the lifestyle change. however. gained 1-5 pounds of lean muscle mass. many individuals have developed the bad habit of skipping meals. What’s more. Her weekly weight-loss goal would start at one pound per week.
I immediately knew there was a problem. The margin of error in the calculation used to derive her BMR and 135 . stalls can be expected every three to four weeks and generally last no longer than 14 days. most people overcome the soreness of training within 4 to 5 days. we stuck to her original goal plan. But once week seven came and went with no progress.Chapter 5: Use Mental Steroids: Think Positive! which results in temporary weight gain. With this in mind. It was her willingness to work and the effort she always put forth that made her my ideal client. however. Christine stopped losing weight and gained a few pounds. The effort she put into her nutrition plan and exercise routine was evident by the amount of progress she made. They indicate the body is adjusting to the changes in lean muscle and body fat. thus further slowing down their progress. Moreover. When weight is taken off properly. There was no reason for the continued weight gain. The fact is. they vehemently (and understandably so) refuse extra food. Getting back to Christine. they don’t achieve 100% nutrition compliance until around week six. Her first three weeks were incredibly successful. I simply recalculated them into her goal plan and continued as usual. But in knowing the scientific tenets behind stalling. When clients experience this phenomenon. So I wasn’t concerned when her progress began to stall around week five. She lost six pounds of fat in the first three weeks. Stalls are expected.
and the problem could be corrected. I was as disappointed as she was going to be. there was no reason for her to not reach the original goal she had set. Although this wasn’t terrible. The analysis revealed Christine had lost six pounds of fat and two-and-a-half pounds of muscle over the previous nine weeks. “Christine. “Not much. I sat on the locker room bench. The goal we had set. In recognizing the problem. But I figured I’d lose 136 . I took Christine into the locker room to perform a body fat analysis. It was. “It’s not difficult. “How much haven’t you been eating?” She blinked with a half-hearted smile as tears swelled in her eyes. By comparing her current body fat and lean muscle mass against her starting numbers.Chapter 5: Use Mental Steroids: Think Positive! calorie intake could only be off by one-half to one pound at most. You said you weren’t having a hard time with the meal plans. With her head to the ground and tears now falling to the floor. because it was going to take another twelve weeks to reach her goal. How much is not much?” I asked. So Monday after our session. I anxiously spent the entire weekend calculating and recalculating her weekly goal plan to ensure her daily calorie intake was correct.” she replied. To locate the inaccuracy. looked at Christine and asked. I could see whether or not she was really following the nutrition plan. She wasn’t. she mumbled.
Nonetheless. Faintly she uttered. I succeed. The emphasis I placed on nutrition as the means to lose fat is what prompted her to work with me. After several minutes of talking. relatively mild form of anorexia nervosa. On this particular day. Several minutes of silence passed.” When working with clients it’s considered unprofessional to internalize their personal struggles. when my clients fail. I questioned my skills and doubted myself. For the past two years she had been struggling with an untreated. I fail. Christine began to tell me the complete story of her battle with weight. Why wasn’t I able to help her? Was there anything more I could have done? Could I have identified the signs 137 . she recounted that on some days she didn’t eat at all. “I can’t eat that much. she needed the help of an eating disorder specialist. In fact. She wanted the motivation to eat more. when my clients succeed. we agreed that she’d need more than an exercise and nutrition plan to overcome this obstacle. I’ll get fat. For weeks after. I felt like a failure. but clearly she wasn’t eating enough.” She didn’t know the precise number of calories she was eating. Christine knew this was a wayward approach to reaching her goal and I didn’t need to say it. Yet.Chapter 5: Use Mental Steroids: Think Positive! weight faster if I didn’t eat all of the calories. at that point I didn’t know what to say.
In his book The Psychology of Motivation. but you can’t expect them to do the work for you.. the less you have for yourself. Denis Waitley. or in other cases. Once they are able to associate their current (positive) actions with a perceived outcome of success. As a fitness specialist. Dr. Not your trainer. You Have to See It and Believe It. the most important thing I learned is that if you want to reach your fat-loss goal (or any goal). spouse or friends and family members. the only person who can motivate you to do it is you. Waitley points out that the two most important factors to stimulating motivation are memory and imagination.Chapter 5: Use Mental Steroids: Think Positive! sooner? Unfortunately. In looking back. Dr.it’s an inside-outward process.. a behavioral psychologist and renowned human performance consultant. the intense sensation of fulfillment generated addicts them to accomplishing their goal. doctor. Why? Because the more control you give to others. Visualizing an outcome is like walking into a restaurant 138 . Even When No One Else Can Motivation starts from within. I teach my clients how to find motivation from their memories of having once been in shape. the only thing I could do at that point — to reconcile the failure — was learn from the experience. helping them visualize what they WILL look like once their goal has been reached. I learned this from one of my favorite authors. You may need their support.
Granted. avoid 139 .Chapter 5: Use Mental Steroids: Think Positive! and sampling every dish on the menu at your leisure. in some cases. they neglect to use this as an additional form of motivation. It’s what fitness enthusiasts call being “connected. the mirror is where you must look to identify your weak areas.” Those who stare at themselves in the mirror while exercising are often viewed as vain and conceited. The intensity of your workout multiplies when you visualize your energy being put to use. In other words. 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. Incidentally. you can mentally nibble on appetizers until the main course arrives. But in reality. visualization improves training performance. When you visualize an accomplishment your body releases dopamine — the hormone that makes you feel good. 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. this may be true. Studies into the psychology of motivation have proven that you can receive the feeling of success by simply visualizing it. Most people are so uncomfortable with their reflection (only seeing their flaws and missing their flair) that they avoid this self-correction process altogether. In the immediate realm. What they fail to understand is that looking in the mirror is one of the best ways to improve strength. As a result.
After falling while doing a set of squats. she regained her balance. Nonetheless. and understandably scared. one of my clients had a firsthand opportunity to learn about the importance of remaining connected with her muscles. The complexity of this demanding exercise meant she’d have to remain focused during the entire movement. Due to her injuries. by week ten she was strong enough to start doing the best leg exercise of all. Once her knee muscles and surrounding soft tissue had been developed. Her misplaced focus broke the connected flow of strength. Having never done them before. and proceeded without injury. in that split second of 140 . But one day during the exercise. As a way to maintain good form and balance. The weights went wobbling everywhere. the first eight weeks of her training consisted of basic isokinetic leg exercises. I insisted she constantly focus on her form in the mirror. As she began the descent her concentration was broken and she started to fall. however. corrected her form. At the last moment. she got distracted and lost focus. and to prevent re-injury to her knee. squats. she was nervously excited. Melissa was confident at performing the exercise and finally able to get in a real leg workout. After getting several squat sessions under her belt. Melissa was a client who had a pre-existing knee injury from an auto accident.Chapter 5: Use Mental Steroids: Think Positive! injuries and reinforce internal commitment to selfimprovement.
at work. in order for your nutrition plans and exercise routines to be effective. they must be followed consistently. you already know the path is littered with more obstacles and tempting distractions than the streets of New Orleans on Fat Tuesday. you must first harness internal power. success requires a consistent belief that the strategy is going to work and that you are going to achieve your goal. As previously mentioned. Self-Motivation Tricks: Quitting Is Never an Option! Assuming you’ve made several failed attempts at completing your fat loss journey. Before you can produce external results. if you want to be successful you must remain connected with yourself. When it comes to fat loss. or worse.Chapter 5: Use Mental Steroids: Think Positive! disorientation. erased all together. in business or at play. The images aren’t simple sketches that can easily be redrawn into failure. 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. This in turn requires maintaining a consistent flow of positive mental energy and visual images. Whether it’s in the gym. and focused on your goal. So what’s it going to take to make you successful this time? Successful thoughts. They are corporeal images spliced into a detailed movie of success that gets played in your brain over and over again. Equally important.
little did you know. these two little words can bring any momentous aspiration to a screeching halt.Chapter 5: Use Mental Steroids: Think Positive! aren’t immediately visible. Negative thoughts are obstacles we all contend with. Constantly fertilized with pessimistic self-criticism.. and you’ll gain the power to move mountains.. even after the goal is achieved. at that very moment a negative mental seed was being planted. “I can’t. how many times have you given up on exercise simply because you talked yourself out of it with thoughts like. “Why is it taking so long?”. whenever your seed sprouts. “I can’t. the seed sprouted into a powerful wildflower and continued to grow by feeding on other crippling beliefs. For example. 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. The goal you had and the motivation to achieve it was starved of positive nourishment and eventually died. “Why isn’t this working?”.” Left alone.” finish the sentence 142 . As an illustration. The way to choke out negative thoughts while feeding positive ones is to actively refocus your mind onto affirmative chants. This causes them to begin questioning their capabilities and lose focus on their goals. take the common phrase.. For example. and “Why am I putting myself through this?” Self-imposed questions like these only ended up giving you negative answers and. But add a positive ending. even when you tried to ignore them.
no matter what you are aspiring to accomplish. I can’t…achieve my goal without trying. get your mind out of the gutter. 1) stop it. THEN BELIEVE IT! Beyond Exercise and Nutrition The most enlightening encounter I ever had lasted less than four seconds with a total stranger. 3) add a positive ending. I can’t…stop now because I’m working so hard. And again. Other possible endings I commonly use are: I can’t…stop until I reach my goal. Until you really can’t quit! Repeat it as many times as you have to whenever you are tempted to give up. The important thing to remember is that you must do this consistently.Chapter 5: Use Mental Steroids: Think Positive! with “quit. (Not that type of encounter. I am tired…of not finishing what I promise myself. 2) transform it. This hurts…that’s why it’s going to improve me.” And again. and 4) repeat the affirmation to yourself to prevent it from establishing roots and killing your ambition.” Then say it to yourself: “I can’t…quit. but also places you in authority over your actions. I can’t…go any farther if I don’t keep trying. As soon as a negative thought enters your mind.) With a full belly 143 . Even if you don’t believe what you’re saying. And again. the positive chant not only focuses your thoughts on success. I can’t…forget how bad I want this.” And again: “I can’t…quit.
The question kept resurfacing because it was no longer just a question. Not because he was the first person to ever say it. I waddled out toward my car having just finished stuffing myself at a Tony Roma’s all-you-can-eat barbeque lunch special. As he passed.” It stopped me in my tracks. but an obstacle to me nonetheless. but now. in great shape. Still not willing to acknowledge the disturbing question I cowardly pushed it out of my mind and sped out of the parking lot. but because he was confined to a wheelchair. a jovial young man approached me out of nowhere. 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 . and had a very muscular physique. the more I avoided it. He was in his early 20s. But this time.Chapter 5: Use Mental Steroids: Think Positive! and a happy heart. I saw my reflection in him and I was terrified. Tucked away behind a deluding certainty that it could never happen to me lay an obstacle I’ve always avoided. “How confident would I be if one day I became paralyzed?” Trivial? Maybe to some. The obstacle was the simple question. Focused on going home and taking a nap. he looked at me and said. the more it stuck with me. “I wish I had a body like yours. the image of the crippled young man was plastered in my mind. His comment immediately caused a troubling issue to resurface within me. I knew how to skillfully avoid focusing on (negative) hypothetical scenarios. it had become real.
” or “I can’t go to the gym because I don’t have time. put on your shoes. 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 walk out the door. In the end. what I do. “Practice what you preach and live the life you teach. and why I do it. Appreciating Your Gifts I often hear people say.” Well. “I’ll never lose weight because I have bad genetics. but rather by the amount of effort I put into living. I discovered that I am not defined by the work I put in at the gym. and how trivial it would be to stop living just because life doesn’t stay in alignment with our goal plan. By acknowledging a hidden fear. If my ability to maintain it were ever taken away I honestly didn’t know if I’d have the courage to continue living. Realizing the superficiality of this thought. After overcoming my battle with fat. if you’re able to get up on your own. you have no excuse for not 145 . my body affirmed who I was and what I could do. Funny how it took ten years of diet and exercise to become the person I wanted to be. no. but only four seconds to make my life worth living.Chapter 5: Use Mental Steroids: Think Positive! At that time. I gained a deeper perspective into what “living a healthy lifestyle” really means. I most certainly could not. I felt pathetic — and envious — of the strength shown by the young man.” I decided to deal with the obstacle.
those who have spent the majority of their lives overfat often find it difficult to imagine themselves being anything other than fat. I know if the young man I met outside Tony Roma’s were given the chance to walk into a gym on his own. get more. Because however much we desire to become something greater than we are. and be more. it’s easy to take the simple things in life for granted. we invariably work equally as hard to hold ourselves back. but are now struggling with 146 . to run. to lift weights.” Nonetheless. there wouldn’t be an excuse in the world that would keep him from doing the things others so lackadaisically put off. to walk. We often complain about our lives and the things we don’t have instead of being grateful for the things we do. During those hectic moments in my life when I feel overwhelmed (making my seed sprout. “If given the chance to make a list of all your problems and throw them into a grab bag. For them their failures in the past sadly crush their desire to succeed. Think of how lucky you are just being able to move. For instance.Chapter 5: Use Mental Steroids: Think Positive! trying to reach your goal. people who once knew the pleasure of having their weight under control. I can appreciate the well cued statement my mother once said. that isn’t to say we shouldn’t constantly strive to live at our best. In our effort to have more. “Why is this happening to me?”). then randomly exchange them with strangers you’d beg to get your own list back. In contrast.
What must we do to raise our motivation to that of our aspiration? The answer is only limited by the extent of our imagination. In either case. 3. 2. by the number of clients I train or the amount of money. I don’t measure my accomplishments by the success I have with my business. Learning from the obstacles my clients encounter and using the experience to help others. To me. self-sabotage prevails. I’m motivated by the desire to live beyond my capacity by setting a personal standard to be the best at everything I do. regretfully. even on the days I don’t feel like it. For instance. my motivation is derived from several aspirations. being the best means: 1. then they are overfat by choice. But more than likely. they end up rationalizing the acceptance of what they’ve become by believing that if they don’t attempt to lose the fat. Second. by my own standards I am the best fitness consultant.Chapter 5: Use Mental Steroids: Think Positive! it. 147 . Personally. 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. could easily use their memories as a motivator to get back to that happy place where they once were. Pushing my clients to succeed as hard as I push myself. Always giving my clients 110% of my energy.
5. rather. or negative seeds. As a matter of fact. I simply force my clients to use the remaining 25% of their energy to take them beyond their own levels of expectation. Using the standards set forth by the best in my field to push myself even harder. Constantly studying new areas of research to fine-tune my skills. one of the first things I tell a new client is that at some point during one of our sessions. 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). and I take pride in helping 148 . The point is I strive to set a standard for my clients — and myself — higher than they set for themselves. (I started preparing clients for these types of comments. Who is the hardest working person in here? Who is training the hardest to reach their goal? Who is working to be the best? You are!” Doing this keeps both of us motivated: They take pride in being the best. It isn’t that my standards are so outrageously high that they can’t be achieved. “Look around the gym. 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. During those times when clients are right in the middle of a gut-busting workout. almost ready to quit on themselves I’ll stand behind them and whisper.Chapter 5: Use Mental Steroids: Think Positive! 4.
To overcome these tendencies. Cross-Check #5 Compare what you learned in this chapter against your Personal Inventory answers for questions 10. Setting high standards allow you to dodge the fickle prejudices and biased opinions of those around you. accomplishing their goals becomes easy. operating a successful business and becoming wealthy.Chapter 5: Use Mental Steroids: Think Positive! them get there. is remembering that because your standards may be higher than those around you. I’ve learned that when one defines exceptionally high standards for their life. 11 and 12. Use this technique as a reminder that you are making progress every day. Judge yourself by the level of effort it took to get where you are and by your desire to keep pushing forward. create a daily benchmark to make today at least 1% better than yesterday. living by your own standards means you can become the best at everything you do. or being the best spouse and parent you can be. 149 . however. it’s easy to settle for less — without realizing it. The difficulty. The only person on earth worthy of judging your life is yourself. This is the key to not only remaining motivated during the process of pursuing your goals but to also living life at your best. Whether your standards take the form of getting in shape and living a healthy lifestyle.
“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. If avoided. You cannot make progress or even improve in those areas until you do. an inability to resist temptation. Identifying and facing your weaknesses is definitely one of those things. Try to find your bad habits (some of us won’t have to look as hard as others) and examine 150 . or even a fear of success. Asking the question. To prevent this. for others. conquering them is simple because you can view them as small personal development tasks. their area of weakness may be a lack of discipline and tenacity. There are some things you really don’t want to ask but need to know. Once accomplished.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. 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. weaknesses eventually become new obstacles. Everyone from professionals to amateurs must deal with a matrix of personal weak areas on a day-to-day basis. In any event. For some. it may be shortsighted goal planning.
but doing it is another. Simply knowing you should [exercise more. or put the toilet seat down] is one thing. but also the courage to face any obstacle. not eat so much candy. While you cannot see the immediate results of following your nutrition plan and exercise routine. 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. as painful as this is. Fortunately. Correct the weakness and accept NO EXCUSES for not correcting it.” Creating this type of motivational map not only gives you a precise direction to move in. It doesn’t stop there. 151 . To conclude. 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. the only thing that can keep me from doing it is me.” or “Although I have not lost all of the fat I want to at this point.” and “Every challenge I undertake and every change I make brings me closer to my goal.Chapter 6: Where The Battles Will Take Place the counterproductive things that prevent you from reaching your goals. spend less time watching TV. stop smoking. call your mom at least once a week. I have identified three areas in life where the most common obstacles appear and have provided you fifteen empowering ways to deal with them. Envisioning the fulfillment and imagining the benefits of reaching your goal are powerful techniques to overcoming obstacles.
Without a doubt. food is a common weakness. ice cream. 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. Kitchen cabinets filled with foods you are trying to avoid quickly turn temporary urges into guilt-ridden 152 . But.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. your home can easily become a major stumbling block of temptation. candies. guilt-ridden binge session.” only to end up devouring it. pasta or a glass (bottle) of wine. Because of this. we all have food vices. Whether it’s chocolate. On the other hand. these vices must be removed from our diet. breads. with proper planning and a little goal setting. Solution #1: Only fill your cabinets with food you are supposed to be eating. leading us to eating everything in sight. Why must the edible delights that make us feel so good be so bad? In order to follow our healthy routines. it can also become your place of refuge. cake. A crack in willpower will open the floodgates to a hedonistic. the road of depravation leads to devastation. cookies.
However. Solution #2: Become conscious of “TV Snacking. here is a reality check: rearing children to make healthy food choices is no different than rearing them to become responsible adults. Obviously. when stocked with only the provisions required for your fat loss journey. Solution #3: Prepare healthy dinners at home (and for the kids). Some individuals would like to blame the fast-food industry for little Jane or Johnnie’s overfat problem.” Don’t associate TV time with eating time. you’ll be compelled to stay on your path. People often use the excuse. “I can’t cook healthy dinners because my kids won’t eat them. 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. keep in mind that snacking increases your metabolism. celery and cucumbers (they require more calories to digest than they contribute). Why do you think two out of three kids are overfat? That adult onset diabetes is now occurring in children. Please. give it a rest! Granted. If you can’t resist eating in front of the television.Chapter 6: Where The Battles Will Take Place indulgences. Avoid falling into the habit of bringing food with you to watch television. there are usually enough calories in a 153 .” Well. eat snacks from your daily meal plan or foods that increase your metabolism like a plain salad.
In other words. Instead of feeding kids from a drive-thru window. monkey do. If you teach them how to eat properly now. they should blame the individuals who they themselves learned to eat from. but the big red-footed clown doesn’t walk into the dining room and cram the calories down your kid’s mouth. I’m sure most adults would agree that they are struggling with their weight today because their parents didn’t know how to make healthy choices either. Kids eat what you allow them to eat and. what they see you eating. If parents want to blame someone. worse yet. And as far as spouses go. make time to prepare a nutritious dinner. Those individuals should then go back and blame the folks who taught them. monkey see. let them get their own food. if they don’t like what you have prepared.Chapter 6: Where The Battles Will Take Place super-sized meal to feed a small country. 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. It goes without saying that clowns shouldn’t be given the responsibility to teach children what they should or shouldn’t eat. Solution #4: Incorporate cheat days into your nutrition plan. 154 . Break the cycle and set the example. The hope for your kids to have a better life than our own is a common desire among parents. it’s less likely they’ll become a statistic of the overfat epidemic when they grow up.
your cheat days are Wednesday. Solution #6: Give yourself permission to walk away from your plate. which goes to show that she really didn’t want them anyway. Arrange high-calorie days to fall on the days you are most likely to cheat. 6 and 7 are high-calorie days. In these instances. In addition to boosting your metabolism. cheat days give you a break from the mental stress of dieting and allow you to enjoy your weekends. Day 7 should be the one day you rest from dieting and exercise. and Sunday. Days 2 and 5 are mediumcalorie days. Simply set your routine so that Days 1 and 4 are low-calorie days. that I call cheat days. At times it may be necessary to bring cheat foods into the house before your cheat days. hide the food from yourself. A close friend of mine buys her favorite cheat cookies while they’re on sale. out of mind. Ironically. Solution #5: Out of sight. you can customize TrainChange according to your schedule. If you work Monday through Friday. If you don’t work the traditional Monday through Friday week. If you can’t see it. 155 . after the first or second day she usually forgets about them. Saturday. and Days 3. you’ll be less tempted to eat it. At a minimum.Chapter 6: Where The Battles Will Take Place TrainChange has three high-calorie days incorporated into every week. but leaves them in the trunk of her car until her cheat day comes around.
More importantly. As adults.” “Don’t waste food because there are starving people in Africa. Great performers know that the best way to keep their audiences happy is to leave them wanting more. we’re still bound to the dinner table by these same voices. Accept that it’s okay to leave food on your plate when you’ve had enough. not an army.Chapter 6: Where The Battles Will Take Place “You can’t leave the dinner table until you finish your plate. Get into the habit of making a single serving for each person in the house. 156 . In the kitchen. the best way to keep your family wanting more is to cook with the intent of not having leftovers. the obligation to polish off our plates often results in us eating more than we need or even want. not distend their bellies. send them to the cabinets. we were taught to never waste food.” Growing up. if they want an encore. Solution #8: Split your meals into portions. Stuffing yourself won’t help the starving people in Africa. it was about clearing your plate. Whether at a restaurant. it’ll keep them from overeating. Eating was not about curbing hunger. or as a guest at someone’s house. Cook enough to fill your family’s stomachs. 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.
fast-food chains only offered one size of French fries. Obstacles at Work The workplace is also full of fat landmines. don’t feel embarrassed about asking the waiter to wrap up half of the plate even before it lands on the table. the study found that the portions we now receive are consistently larger than they were in the past. back in the mid-1950s. A study published in the American Journal of Public Health discovered that the average food portion is larger than a standard portion size. They are pretty much the same ones you encounter while at home and with friends. holiday lunches. cooked pasta. over three times.Chapter 6: Where The Battles Will Take Place When dining out. every move you make must be calculated and well thought out. You’ll realize the obstacles at work aren’t unique. The study also noted that cookies are as much as seven times larger than a standard portion size. you’re subjected to constant temptations. split your meal into several portions and avoid waiting until the end to pack a doggie bag. For example. Today. In general. that same size is now considered a “small” and is one-third the weight of today’s largest size. birthday lunches. and muffins. Between the business lunches. Because of this. So the next time you’re eating out. five times. Transfer the knowledge you have about those areas into your work 157 . morning doughnuts and vending machines.
let’s eat something healthy today. Then again. Prepare your lunches for the week and freeze them in individual containers. The extra time and effort put into doing this not only benefits your body. 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. the noontime holler of “Where are we going for lunch?” generates the same type of frantic excitement in the office. you could be the inspirational one who says. Similar to that of a preschool teacher announcing. In the end. If you don’t bring your lunch or feel uncomfortable being the only one at the table eating a meal that’s fewer than 600 calories. Solution #9: Plan your lunch. don’t leave meals to chance – plan them in advance.” But why bother? You know you’ll only be outvoted in favor of the new Mexican restaurant that just opened down the street.Chapter 6: Where The Battles Will Take Place environment. Solution #10: Ask your friends for their assistance or ask them to shut 158 . the office is going to be a huge obstacle. 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. but also reduces the costs of eating healthy. This is the purpose of the TrainChange meal planner. “Hey. To be successful on your nutrition plan at work. “It’s recess time!” to a room full of two-year-olds.
Be prepared for your friends and family to get jealous when the results of your dedication begin to show. the people closest to you can unintentionally become your biggest stumbling blocks. the dilemma lies in having to watch everyone devour pizza for lunch as you munch on a meal replacement bar. People who haven’t done it themselves won’t understand why you are so committed to seeing it through. It is a holistic transformation that changes you from the inside out. For others. you don’t need it anyway. The journey you’re embarking on is yours and yours alone. For some. great. At times they may even try to pull you off your path because you are doing something they can’t (won’t) do. it may mean having to prepare the very foods you are trying to avoid for your kids or spouse (refer back to Solution #3 on this one).” For this reason. however. it’s not necessary. In either case. the only thing worse than not being able to partake in their blissful fatty-carbo delights is having them constantly offer you “Just one bite. friends and family is a common fat-loss quandary. that while having their support is nice. If you have their encouragement. if not.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. Eating with your co-workers. your discipline makes them feel guilty. Or they may simply be afraid of losing the 159 . Keep in mind.
They don’t want to lose their junk-food-eating partner in crime. 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. Depending on the success of your lunchtime gathering. A health and fitness forum is something every employer and employee could benefit from. employees can get discounted gym memberships and receive weekly fitness tips inserted into their company newsletters. Additionally. Solution #12: Ask for healthy snacks. Employers are beginning to realize that corporate wellness plans are an effective way to reduce employee health costs. you can also consider starting a power breakfast group. Look into creating a health-conscious work environment. Remember. Request a healthy variety of foods in your vending 160 . THIS IS ABOUT TAKING CARE OF YOU! Solution #11: Build your own support group. You must become your own source of motivation.Chapter 6: Where The Battles Will Take Place “old” you they’ve come to know and love. If you have a scrooge for a boss who’s not sold on the idea. so you can’t expect them to always be empathetic to your needs.
they’ll say to themselves. 161 . Even after twenty years of working out. Hardly. they haven’t even started to work. 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. Worse yet.” and quit. how willing are you to work at making it happen? For most individuals. Too often. look how hard I’ve worked. They’ll be receptive to your requests. You are the only person who can make the results happen. just as their muscles begin to burn [fat] from exercising. Obstacles at the Gym The only obstacle at the gym is yourself. The truth is. I deserve a break. “Wow. I train with such intensity my muscles burn like it was my first day at the gym. Replace the candy bars and sodas with nutrition bars and meal-replacement shakes. but to give you a realistic idea as to what an intense workout is. Results come from hard work and a firm conviction to train outside of your comfort range.Chapter 6: Where The Battles Will Take Place machines. The biggest lie of all is that exercise is supposed to be fun and easy. Although you may desire to have a beautifully sculpted body. I’m tired. I don’t tell you that to boast or toot my own horn. Exercise is one of the few things in life you have 100% control over.
Solution #13: Take it slow in the beginning. there will be days you won’t make progress. simply tell yourself. but in the same amount of time. When you are truly committed to getting the most from exercise. When it comes to exercise.Chapter 6: Where The Battles Will Take Place I see people do the same old workout with the same old intensity and. if it took you 30 minutes to run two miles last week. Having said that. beginners often fall victim 162 . remember that your body needs time to heal. set a goal this week to run farther. “My body is currently in the process of healing so I will accept nothing less than making progress next week. always remember that less is more and that quality rules over quantity. Don’t dwell on how much weight you’re lifting or how many miles you run. Because of this. it comes down to the desire to make progress. you should have one thing on your mind: making your current workout better than your last. the same old results (and that’s the worst type of consistency). When you start a new exercise routine.” Solution #14: Train your entire body. For cardio. When such is the case. increase the poundage 7-10% by the third week. The goal is to work as hard as you can and commit to make progress every week. If you lift 10 pound weights during the first week. Once again. Focus on putting maximum effort into your workout. of course.
Women don’t tend to develop a prison build. On the upside. an equal level of commitment must be given to all areas of the body. in order to maintain muscle symmetry and maximize fat burning. these lopsided workouts are a great way to stay focused and motivated. when they insist on taking a fiveminute chat rest between each of their sets. Solution #15: Have an alternate exercise in mind. The worst thing you can do is work in with them because they’ll kill your 163 . For men.Chapter 6: Where The Battles Will Take Place to developing a lopsided body. For example. worse yet. 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. broad shoulders and wide chest.” using the machine you need or. On the downside. The Martini Glass Build occurs when an individual has an over developed upper-body. but under developed lower-body. it’s known as the Martini Glass Build. I suggest finding a different exercise that targets the same body part or train a different muscle group until the jaw-jacker leaves. they have the opposite problem. there’s nothing more aggravating than having to wait for the gym “jaw-jacker. this concentrated attention invariably produces faster results. he’d have big arms. Although a 90-minute (or less) workout isn’t the goal of most people in the gym. but they sit on top of a pair of legs that look like they were stolen from a bucket of chicken.
No machine or personal trainer can teach you how to stay focused. The next time you walk into your gym. set. who would guess people are actually there to improve their bodies? I believe physical exertion accounts for only 20-30% of training success. go! After overcoming the first obstacle of simply getting to the gym the second difficulty is that of staying focused once you’re there. the preferred training muscle of choice is the lateral pterygoid. Whether you’ve been training for three days or three years. squats. look around and observe which muscle group people enjoy training the most. Bicep curls. In other words. It won’t be their biceps. you can have the machine all to yourself then. Strengthening your mind and learning how to stay focused is ten times more difficult than exercising. the other 70-80% is mental. With such lopsided attention being given to such a little muscle. “I’m on a timed workout. remaining focused on your workout is the most difficult part of training. the jaw. If your gym is like most. [If a jaw-jacker asks to work in with you. it won’t be their legs. and it won’t be their abs. it won’t be their triceps. I’ll be done in six minutes. bench presses and all that stuff is easy to learn. It’s a 164 . Simply reply. don’t feel bad about saying no.”] Some People Do and Some People Only Dream about Doing: Which Will You Be? Ready.Chapter 6: Where The Battles Will Take Place momentum.
put on your game face and get down to business. transcending everything and everyone around you. but I warned you. allow me to elaborate. Like it or not. Before you get upset.Chapter 6: Where The Battles Will Take Place conscious decision you make on your own. Once you learn how to control your mind. you are no longer a simple onlooker in the game of life. conceited. have chosen–not to. Take pride in the fact that you are doing something most people can’t–or worse yet. Some are content hovering around a 1. most people float between a 5 and 7. Instead. People may label you as self-centered. So yes. just as in every aspect of life. You choose to become the amazing person everyone talks about (and envies). When you can walk into the gym. Without a doubt. They’re going to envy you for that. in and out. in that sense you are better than they are. you rise beyond their level of expectation. You no longer have time to join huddles around water coolers and weight benches trying to vicariously live your life through the feats of professional athletes. you start making your own life power-plays. the individuals who choose to overcome the obstacles associated with mental discipline and staying focused are the ones who reach their goal. while a select few are constantly pushing 165 . if life could be measured on an intensity scale from 1 to 10. or even snobby when you avoid being one of the gym’s social butterflies. I know I hurt someone’s feelings with that paragraph. of the gym.
Chapter 6: Where The Battles Will Take Place the bounds of a 10 and beyond. It just kicks in. Similarly. like fourth gear. This allows him to focus entirely on his shot. It has often been referred to as being in the “zone.” Some call it “switching gears”. in an excerpt from the book Jordan. That’s transcending to level 10. You leave everyone and everything else behind in order to focus solely on improving yourself. I realized that I could get myself in a mood at certain times. it’s that place in your mind where only you are allowed to go. who proclaimed he was going to be the next Heavy Weight Champion of the World. MJ says. it’s his symbolic way of mentally blocking everyone out.” That’s a level 10. while others refer to it as being “connected” with your body.000-plus people looking over his shoulder? In an interview. maintains such stellar performance with 10. The remarkable people who know how to reach this place on demand are also the ones who do the things others only dream about. he alluded to the fact that when he pulls his visor over his eyes. “To play better basketball. was living 166 . Your high school teacher probably called it applying yourself. 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. in a different context. The youth on the other end. And then there was the phone call Angelo Dundee received from the lobby of his hotel from an unknown 15-year-old boy. for example. How do you think Tiger Woods.
I run a race to see who has the most guts. Ask any coach what percentage of his athletes play between levels 5-7." showed the level 10 mentality of one of the greatest long distance runners in American History. Incidentally. yet found it within himself to become a level 10 – and a 5-time MVP to 167 . 350-pound football player or a 250-pound basketball player. adhered to the philosophy that by force of will we can transcend ourselves into demigods through exercise. But if that were the case. “Most people run a race to see who is fastest. Steve Prefontaine. Sure enough. seven years later. an inspirational martial arts master. 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. and they would give you a fairly high percentage. just because someone has the title of being a professional athlete doesn’t mean they’re living at level 10. Cassius Clay (Muhammad Ali) fulfilled his own prophecy. diet. What I mean to say is that if you’re a 6’11”.Chapter 6: Where The Battles Will Take Place at level 10. Why? A genetic gift can also be a performance curse. meditation and weight training. you never learned how to unleash — or tap into — your full potential. In the statement. you could probably slide into the NFL or NBA without really having to work at it. Sadly. you may have even lived your life at a level 5 and still managed to achieve a goal the average person could never do. That’s a level 10 —plus. Charismatically cocky Bruce Lee.
and expect more of yourself. You can use it. What I do believe. and the ability to focus on an objective (learned during his self-improvement process) that made him so amazing. his gift isn’t what made him great. To this day. and don’t allow anyone or anything to hold you back. This often requires having to leave others behind. is that God has given everyone an extra gear waiting to be turned on. The intensity of this type of desire is difficult to capture in words. in your everyday life to overcome any challenge. waiting to pass. Not the most poetic analogy. 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. I’m still not sure if being able to feel the passion of accomplishing a goal is a blessing or a curse. mental discipline. Resolve to rise above your current situation. 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. Personally. but it gets the point across. however. Live to be more. The great thing about mastering the ability to transcend is that it isn’t limited to sports. I compare such an intense desire to succeed to a chili pepper lodged in your stomach. to the point of even outshining other level 10 NBA players. 168 . achieve more. It was the combination of his God-given gift.Chapter 6: Where The Battles Will Take Place boot? He is gifted. The point is. on demand.
You may have a spouse who is being less than what an ideal spouse should be. For those who insist on bringing mediocrity to the gym. The question is. Outside of the gym walls in the real world. no one can take it away from you. and the stadium is your mind. racism. the only opponent you ever compete against is yourself. I will tell you this: while in the gym (exercising). you are in total control of your life. and mediocrity at the door. You may be unemployed and unable to find a job because no one appreciates your skills. 169 . and the person you know you can be. excuses. Commit to giving every ounce of fight toward becoming the person you want to be. Once you do this. except you. or you may be employed and dislike your boss because he or she refused to give you that promotion you worked so hard for.Chapter 6: Where The Battles Will Take Place At any rate. The only way to take advantage of this unique opportunity is by resolving to leave your albatross. sexism and bigotry on a daily basis. you may have been dealt the worst life cards in that you may have to fight discrimination. 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. Everyone has some type of albatross around their neck.
and if no one has ever sat down and had the reality check chat with you. I was lying in bed crying because someone had called me fat earlier that day. why the fast-food industry is so horrible because it’s attacking them (and their kids). why their genetics — not the triple cheeseburger and large order of fries they ate for lunch — is keeping them from reaching their goals. the better off you’ll be. why they can’t lose weight.. Life is unfair. and why they’ll never have a chance to become an MVP in life because no one gives them a chance. “What’s the matter?” I told him people were making fun of me today because I was fat. here’s the simple answer to all their problems. Once you have the reality check chat. Well. more than likely.. how hard it is to stay on a diet because they can’t stop eating. 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. Hearing the sobbing as he walked past my door and not knowing why I was crying. They find it easier to whine about why their life is so bad. The night I received the chat was the last time I ever felt sorry for myself. that statement is going to sting even more. 170 . life falls into perspective. my father entered the room and asked.Chapter 6: Where The Battles Will Take Place their lack of results. Harsh. The earlier on you get it. but the truth. is also a reflection of how they’ve chosen to live their life.
“That’s nothing to cry about. but I choose not to because it doesn’t bother me. it’s just baby fat. Having only made me cry harder. half-dissatisfied look on my face. I can do something about being fat. he laid down the reality.” Needless to say. “When I give you hamburgers and doughnuts every day. and people make fun of my big stomach all the time. “And I don’t care. At that point I knew if he were going to say anything else. I was right. change the things you can and pray to God to help you deal with the things you can’t. “I’m fat too. My father.Chapter 6: Where The Battles Will Take Place Looking at me sympathetically (mostly pathetically) he said.” or.” Instead. I’ll love you no matter what you look like. between my tear-jerking. you don’t cry.” It was definitely not the answer I wanted to hear. I wanted to hear what my empathetic mom always said: “It’s okay. “But I can’t change it. He finished with a painful check by saying. “Life is unfair. If you don’t like it. I got the lecture. it was going to be something I didn’t want to hear. went on to say. I only managed to utter. “Honey.” With a smirk and disappointed look plastered on his face he shook his head in disagreement.” Seeing the half-perplexed. and one day you’ll grow out of it. overfat also. at seven years old you really don’t understand this novel concept.” Now standing over me to begin his diatribe. he continued. snot-slinging and hyperventilating noises. 171 .
” I countered. stop eating that junk and do something about your weight. [FYI: I think God is backed up with the “please let me 172 . so he’d bring home the free food and doughnuts he received while on patrol. His comments hurt me — worse than the cruel jokes made earlier by the strangers. I won’t be upset. Yes.” “But you give me the food. no argument or discussion. He simply put it out there letting me do what I wanted with it.” Good lord. “If you don’t want to eat it. He was supposed to sympathize with me! Instead. but that day. It felt like a stake had been driven through my heart by someone I loved and trusted. Dad’s bluntness is what finally made me want to change. he could’ve been a bit more sensitive.Chapter 6: Where The Battles Will Take Place You sit there with a big smile on your face and eat ’em all. and it hurts so bad. where is Mom when you need her? I thought. I actually tried to pray the fat away — for several weeks. In the past. he nailed me. Mom’s soothing words had always made me feel better about myself. but he wasn’t. He laid out the truth with no political correctness or diplomacy.” He turned and walked out of the room. my father was a police officer. “If you are really tired of being fat. “I don’t make you eat it. don’t.” For clarification. every day.
] But after finally accepting my dad’s reality check. and I had the choice to either remain overfat or get in shape. I want to be 173 . they have no control over your success — only you do. then call me Mr. I refuse to surround myself with negative energy — it’s hard enough maintaining my own motivation. You are Most like the People You Surround Yourself With In both my personal and professional lives.Chapter 6: Where The Battles Will Take Place be thin when I wake up in the morning” prayer. it’s to spur them into action by reminding them that they too have the power to change their situation. it took over fourteen years to lose the fat. When I have the reality check chat with clients it isn’t to hurt their feelings. “Wow. They’ll never understand (until they remove their encumbrance) why your head — which they consider your nose — is always up in the air. All the same. I also learned how to delegate the unchangeable things to the Man upstairs. it gave me control over my life of which I will never let go. The choice to live with an albatross prevents people from raising their heads and seeing beyond the now. The difference was it placed me in control of the situation. Center. once you achieve your goal you’ll notice that the people who tried to discourage you will be the first ones to say. In no way am I saying it was easy. Consequently. Fortunately. And if declining invitations to daily pity parties at the gym (or anywhere else) makes me selfcentered.
a technique that revitalizes my life battery with positive energy. once your buddies lose motivation and stop going. Since it isn’t much time. “Shut up and train. I have to consciously focus on replenishing myself by not allowing jaw-jacking negative ions to create leaks and filch my recharge. STUPID!” No. 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. and you’ll only go to socialize. focus on giving 110% of yourself to yourself. then go with the intent of focusing on yourself. 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. What it does mean is if you’re going to the gym for selfimprovement. It’s 90 minutes to encapsulate myself from the world. Expect the gym to give you what it’s expected to do — improve yourself. If it were. the consistency required to make your training effective will eventually be viewed as monotonous. more than likely your motivation will follow right behind theirs. When you go.Chapter 6: Where The Battles Will Take Place like you!” I consider going to the gym my time. Worse yet. The purpose of the gym isn’t to socialize. 174 . If you don’t. Walk into the gym with this mindset and I guarantee exercise will be one of the most fulfilling experiences of your day.
Chapter 6: Where The Battles Will Take Place Focusing on yourself in this manner is not about being self-centered. 7 WAYS TO INCREASE YOUR TRAINING PERFORMANCE 1. you’ll find that doing this allows you to give more of yourself to others. and increase stamina. Although circuit training provides several advantages 9 Circuit training is a fast-paced workout that involves moving quickly between exercises in a repetitious manner. 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. it’s an opportunity to emotionally refill yourself. 2. you should never train more than 90 minutes. Set a Time Limit on How Long You’ll Work Out: The most effective workouts are short and intense. Most of all. improve mobility. The objective is to simultaneously build strength. because you’ll have more of yourself to give. you’ll spend less time talking and more time training. 3. Establish a Timeframe to Reach Your Long-Term Goal: By creating a long-term goal with short-term benchmarks. 4. 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. 175 . By having a set deadline in which to finish your workout. you’ll never get anything done. Ironically. but rather about making time to center on your personal and spiritual needs.
unless you are in a group or structured environment. it should get harder. why would you give it away? 6.Chapter 6: Where The Battles Will Take Place over regular training. The only thing that changes over time is the way you view your role in the training process. jaw-jackers will be less inclined to approach you. 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. It doesn’t. Consider Workout Time Your Time: Everyone knows squeezing workout time into a busy schedule is difficult. “The more I 176 .) 7. You begin to understand that change happens from what you put into training. it isn’t an efficient way to perform an exercise routine. Even if you don’t like the music. Circuit momentum is thrown into gridlock if a jaw-jacker stalls on a piece of your equipment. Take Responsibility People new to the world of exercise often have the wrong impression of what exercise is. (And in the “meat market” gyms. Limit Your Conversations To Workout-Related Topics: Put your personal problems on a time out. Genres such as dance or techno work great. it’ll leave you with a mind-numbing adrenaline rush. I guarantee they’ll still be there when you finish. Leave your discussions and dramatic life problems at the door. So once you’ve finally made the time. try listening to some intense music that has few lyrics. Wear Headphones: If you find yourself having a hard time getting focused. In fact. They assume it gets easier as time goes on.
“This isn’t working.” Now. the more I can change my life!” is the epiphany that finally smacks you in the middle of the forehead. he looked down and said. without realizing it. within the context of this paragraph. for me anyway. and that’s the epitome of life-changing power! 177 . Like most people. Because of this. three months earlier Richard’s reaction would have been. And I’ve got to tell you. While on the scale. the most exciting thing about being a fitness consultant isn’t being able to help people get in shape. Richard and I had just finished his evening workout and were in the process of doing his weekly body fat analysis and weigh-in. he remained in control of his body and his situation. “I am not seeing the results I want. this may not seem like a life-changing event. what he did was ask an empowering question that reframed the dissatisfaction of his current condition into an action he could take responsibility for. But there is an explosive power in that seemingly innocent question.Chapter 6: Where The Battles Will Take Place train my body. What can I improve on?” Granted. 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. I’m going to quit.
S. and hiring a trainer doesn’t guarantee you’ll be any more successful at achieving your fitness goal. Department of Labor and Statistics announced that personal training is one of the top 25 fastest growing occupations. Published in the November 2001 Monthly Labor Review ‘Occupation Employment Projections to 2010. But just like there are skilled and hardworking attorneys who are a credit to their profession.’ the U. However. As a fitness specialist and personal trainer myself. more people are hiring fitness professionals to help them overcome their fat loss obstacles. 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. there are also terrible attorneys who give their industry a bad name. I’m not saying personal training isn’t a good profession or a useful service.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. realize two things: not all trainers provide quality guidance. there are awesome trainers who are adept in the field of personal training and actually care about the success of their clients. Similarly. it will soon be one of the top 10 professions. A 178 . As the rates of overfat and obesity increase. and there are awful trainers who only care about stringing a client along so they can collect a weekly check.
Down the street. As with any business. the majority of national chain fitness clubs require their trainers to go through some form of orientation to establish uniformity. most clubs only teach their trainers the act of training (and how to sell in-house supplements) and not the art of training. Prior to starting my fitness consulting business. if a new trainer isn’t certified at the time of employment. A friend of mine who trains horses for a living gave a similar example of this training paradigm. In the short term. a company offers similar services at a discounted rate and in half the time.Chapter 6: Where The Battles Will Take Place pretentious statement? Maybe. it’s easier to keep an existing client than it is to find new ones. it’s common for a gym to run them through a short in-house training mill certification process. Instead of empowering clients with knowledge to help them grow. Regardless. I worked for several nationally-known fitness clubs that provided personal training. but a matter that needs to be addressed and something you need to identify before hiring a trainer. Inexperienced riders who opt to work with these trainers eventually learn why their rates are so low – the quality of training. they “hook” them 179 . She works at a high-end barn that covers everything a new rider needs to learn to become proficient. While most respectable clubs require their trainers to have some form of training certification. this attention to detail cost clients a little more time and money. As a result.
or whatever. sulking over a bad relationship. your rabbit. Yet an inept trainer will think nothing of canceling on a client if something in their schedule comes up (if you live in Los Angeles.Chapter 6: Where The Battles Will Take Place on purchasing sessions. this scenario also occurs in the fitness industry. 180 . a savvy client will do everything in their power to keep the trainer from training them. 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. when they’re supposed to set an example of disciplined focus. but don’t have the depth to teach lifestyle change. Sadly. primarily because they lack the most important quality required to initiate personal growth. One of the goals of a trainer. Another problem with hiring a trainer out of the mill is that they understand how to use fitness equipment. Instead of having a goal to maintain client retention by delivering quality service. At times. should be to teach their clients about the importance of consistency and selfdiscipline. integrity. A trainer is supposed to be your mentor. either by whining about problems at work. 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. for example. it’s usually because they had an audition). discussing plans for the weekend.
Bottom line: unproductive personal training is a two-way street. To us. Like Yoda® in Star Wars© or Mr. extraordinary trainers don’t share their knowledge with everyone who seeks it. it is an extension of who we are and how we express ourselves to the world. Trainers are often thrust into the role of being their client’s therapist and emotional pincushion. Miagi in The Karate Kid©. because none of them provide roots for internal locus of control. or worst of all. many of the best trainers — the ones who actually care about their clients — eventually burn out and stop providing personal training all together. 181 . the training process is more than a set of workout routines and repetitive actions. believe that having a trainer will force you to follow through with your goal. which is where the power to change comes from. With that. believe that having a trainer makes you sound serious about getting in shape. such as to have a workout chit-chat partner. believe that by having a trainer you’ll be more motivated to workout.Chapter 6: Where The Battles Will Take Place Conversely. believe that if you work with a trainer long enough. in defense of trainers. When we train clients. These are all the wrong reasons to hire a trainer. Having not been trained to handle the mental demands created within this dynamic. we view our service as “personal” because we’re sharing a special part of our self. there is also the side of personal training that clients don’t see. you’ll eventually achieve results via osmosis. don’t hire a trainer for the wrong reasons.
the client/trainer relationship should be like learning how to drive a car between the narrow lines on a highway. no 182 . but not a necessity. As you get more advanced. however. but I think of it like this: when an artist creates a masterpiece as a labor of love. When you start training. It’s about having someone to help you create eating plans and exercise routines. the path is wide and you have plenty of room to move around. One may assume money should be enough motivation to train anyone. having a personal trainer is a convenience. reminding you to stay in your lane and moving in the right direction. And like any piece of equipment. Ideally. the gift we offer is often unappreciated. you are essentially purchasing an expensive piece of fitness equipment — a very expensive piece.Chapter 6: Where The Battles Will Take Place Unfortunately. You. they’d never sell it to anyone who wouldn’t appreciate it — regardless of how much they were offered. All in all. when you hire a fitness professional. so we stop providing it. the path gets narrower. pouring their heart and soul into it. and to assist you in monitoring your progress. More importantly. are responsible for doing the work. The trainer initially acts as the little guide bumps on the side. Therefore. and the trainer’s responsibility shifts to that of reminding you where the new lines of guidance are being drawn. always remember you must be the source of motivation.
I’ll tell you exactly what I tell them: “Meal plans aren’t supposed to be gourmet menus. Something to think about In hopes of getting their favorite high-carb/high-fat cheat foods added to their TrainChange daily meal plan. even when your trainer isn’t around. Doing so means that you show up for all of your scheduled training sessions. Before you hire a trainer. complete your workouts without whining. as time goes on.. you won’t see results if you don’t use it. To benefit from personal training. and remain committed to following your nutrition plan and exercise routine. 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. without storing excess as fat. ask yourself if you are prepared to fully utilize their service and guidance. The good news is.. you’ll be able to create nutritious 183 .” Food is for function.or are you merely going to add them to your collection of fitness gadgets already collecting dust. Gourmet menus are what got you fat in the first place.Chapter 6: Where The Battles Will Take Place matter how great it is or how many advanced gadgets it has. it’s as much your responsibility to make the time you spend with your trainer productive as it is theirs. clients initially complain about the lack of gourmandized variety.
Until then. I believe that understanding this occurrence is vital to improving focus and athletic performance. I 184 . the more our mind becomes bombarded with thoughts of failure. your meals are designed for function. 1994). This simultaneous tug of war is known as the Ironic Process (Wegner. theories and suggestions I’ve given you. Once you’re able to remain in compliance without a meal plan. there will be an accompanying negative one competing for attention. however. In other words. For example. It means we are going to handle each negative thought the same way we handled every other obstacle — with constructive mental images. this one is sure to do it. I Will Not Quit! If you haven’t already blown a mental gasket with all of the data. Does this suggest we shouldn’t think positive? No. you are going to actively reinforce and create vivid images of success in your mind while you’re training. As a trainer and competitor. not flavor. for every positive thought you focus on. There is a theory in psychology that suggests the more we focus on achieving a goal. you can add a variety of cheat foods and eat what you want without worrying about getting fat.Chapter 6: Where The Battles Will Take Place meal plans on your own. In this case. as part of my leg workout.
while standing under the bar. with more 185 .Chapter 6: Where The Battles Will Take Place squat 625 pounds for three sets of 15 repetitions (I’m 5’11” and 210 pounds. an image on a poster. From there. Rather. ankles.. so that’s a lot of weight for me). I look in the mirror and repeatedly whisper to myself in a hypnotic manner. In doing so. strong calves. strong ankles. (Similar to the negative seed discussed in Chapter 5.) Another example is to use this technique during an intense cardio-endurance workout. Next. concentrate on your steps. or a sign down the street. In fact. The next time you’re training. the more you have to squint [focus] to see it.then focus on doing it faster. concentrate on pumping your arms. First. I consciously mix up my thought pattern — in a positive way — thus preventing the Ironic Process from taking over.” This isn’t done because my feet. Imagine them being lubricated pulleys that are attached to a generator rapidly rotating from your shoulders. It can be a spot on the wall. Observe the power of merely putting one foot in front of the other. strong knees and strong quads.. I do it to establish a mind-to-muscle connection and to prepare those body parts for impending demand. knees and quads have low muscle-esteem. the better. calves. Getting back to the point. find something in front of you to focus on. “I have…strong feet. Then envision yourself running through the image — no matter how small or far away it is. progressively transfer your focus throughout your body.
it’s important to avoid repeating something like. Once you’re able to transcend and reach this level of focus. Finally.not. your brain will only be filled with thoughts of exhaustion. every time your body yells. while remaining intent on catching the object in front of you and moving to the symphonic rhythm of energy blaring in your head..will. Find the rhythm between your inhalations and your exhalations.” Additionally.. “I am not tired. it too requires a lot of work and practice.. don’t fret or get discouraged – you are learning a lot of new concepts and probably un186 .. Honing your skills to combat negative thoughts doesn’t come naturally. “You’ve got to STOP! I’m tired!” repeatedly whisper to yourself. At that point.. your lungs will be screaming for oxygen. and maintaining a positive self-image. You can improve these skills by simply staying focused on your goal. Next. If you’re starting to get overwhelmed with the inordinate amount of information.” If you do. listen to them..Chapter 6: Where The Battles Will Take Place intensity. You must constantly feed your brain with fresh thoughts and empowering visions of success. “I. and you’ll become exhausted. connecting with your body.quit. Listen harder. you will truly understand the meaning of being in the “zone. concentrate on the pounding of your heart and take note of how every beat echoes throughout your head.” You will then appreciate how exercise allows you to escape into your own private world.
14. if you apply what you have read. you’ll master the techniques in no time. you’ll reach your destination. it has taken me 15-plus years to learn and apply all these concepts. 187 . putting it into practice every day on a consistent basis.as long as you remember that quitting is never an option. In the interim. simply set benchmarks that incorporate a new TrainChange technique into your routine at least once a week. during and after your journey.Chapter 6: Where The Battles Will Take Place programming years of counterproductive habits in the process. Although you’re only reading a 250-page book.. Luckily. I guarantee that if you use this book as a reference before. Cross-Check #6 Compare what you learned in this chapter against your Personal Inventory answers for questions 13. 15 and 16..
the first thing that comes to mind is their amazing size and the mystery behind their construction. The Step Pyramid is a simple. Pharaoh Snefru built a 188 . About 30 years later.000 workers to construct the pyramids at Giza over the course of three generations. The first of the Giza pyramids. Archeologists now know they were built by willing Egyptian villagers. The architecture and technology required to construct this massive monument still baffles scientists today. It’s 481 feet high.C. is located on the Giza Plateau.Chapter 7 Building the Great Pyramid When one thinks of the Egyptian pyramids. Ironically. the largest of all the pyramids. and took an estimated 20 years to complete. They were the result of a lifetime of failure. consists of 2.5 tons).000 to 30. the pyramids weren’t built from slave labor. it was the largest manmade structure in the world. six-layer stepped structure that stands only 204 feet high. the Giza pyramids weren’t the result of calculated perfection. Up until the twentieth century. It is believed the workers were moving and setting blocks every two-and-a-half minutes. was commissioned by Pharaoh Djosers in 2630 B. Contrary to Hollywood depiction. The Great Pyramid. It took approximately 20.3 million stone blocks (each weighing an average of 2. the Step Pyramid.
becoming the precursor to the Great Pyramid. One Block at a Time Imagine having to drag and stack 2. So Khufu. Studying the mistakes of his Bent Pyramid.5-ton stones across the desert as your lifelong career. As the name implies. now known as the Bent Pyramid. Snerfu died before his vision could be realized. Fifty years later. Around the same time. Snerfu’s son. upping the ante to eight layers. more like 2. the Great Pyramid represents the explosive potential within each of us. Day in and day out. the job of Egyptian villagers was to pull a stone. If they weren’t being cracked on their backs with 189 . Snefru tried again and built the Red Pyramid. However. I don’t know about you. he also tried to erect the first smooth-sided pyramid. stepped in to complete his father’s vision. This more successful second attempt at a smooth-sided pyramid would eventually become known as Egypt’s first “true” pyramid. it was an unsuccessful attempt. he saw his father’s plan come to fruition.Chapter 7: Building The Great Pyramid similar pyramid called the Maidum Pyramid.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. Not just a couple of stones. Ignited by curiosity and fueled by a desire to achieve and a willingness to learn from failure. then grab another stone. stack a stone.
In my opinion. A sign of power to the pharaohs. Tomb markings indicate workers took pride in their labor and swore allegiance to their pharaohs. the pyramids provided a sense of success. Just as the Egyptians viewed building each pyramid as an inspirational objective. it represented achievement. workers shared the same vision and lived the same dreams as the pharaohs.Chapter 7: Building The Great Pyramid whips. Problems they encountered during their failed attempts ultimately improved their attention to detail. 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. focus and accomplishment. the Great Pyramids are the result of a commitment to self-improvement. further showing the pride workers took in their job. moving a 10-ton block was more than just hard work. however. it is merely one of the many objects that must be moved. Keep in mind. for the workers. The ultimate goal is to build a healthy body and develop a stronger inner self during the process. that fat loss is not the ultimate goal. 190 . approach your long-term fat-loss goal with the same mindset. By fulfilling a desire to keep building one pyramid better than the next. To them. The precision with which the pyramids were executed is often the source of marvel and speculation.
adhere to your exercise routine and stand proud in the face of the discipline required to become a better person. it will get done. Be grateful for your accomplishments and eager to accomplish more. focus on adding one block at a time. learn from your mistake. Take the time to solidify them into permanent steps. 191 . Use both positive and negative experiences as stepping stones. don’t worry about the enormity of the task. Expect more of yourself than others. As long as you keep working. Using this approach the task of self-improvement is easily managed. Whether you already have two blocks in place or just starting with a pile of dirt. If you misplace a block. To put it simply. and don’t be afraid to look for new areas of improvement. Follow your nutrition plan. correct the problem and continue building from where you left off.Chapter 7: Building The Great Pyramid The Blocks Required to Build Your Monument Focus on adding new blocks of progress.
preferably at a gym. Once you have scheduled this time.Chapter 7: Building The Great Pyramid 21 STEPS TOWARD BUILDING YOUR PERSONAL MONUMENT Starting Your Exercise Routine 1. If you cannot [will not] remain committed to following your exercise schedule for at least two weeks. The 192 . Completing this step is crucial for success in steps 2 through 4. a. 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. don’t let ANYTHING stop you from doing it. 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). move on to step 2. do not proceed with the next step until you can. Don’t work out at home (especially if you’re just getting started). b. Once you’ve consistently followed an exercise routine for at least two weeks. Designate 30-90 minutes a day to exercise. 2. The idea is to get you in the habit of setting aside exercise time in your life. use the hour as time to remove these obstacles.
But upon listening. such as relationships. enforces a conscious commitment toward making time for yourself. 193 . personal finance. set this book down. think of it like this: going to the gym is merely one hour of self-improvement time. I noticed there is a strong similarity between our philosophies on focus and goal planning. the act of leaving your home.Chapter 7: Building The Great Pyramid purpose of going to the gym. as a result of using Anthony Robbins’s approach. and everything else behind. head over to your local book store. and up until a few weeks ago I had never listened to his tapes. I don’t know Anthony Robbins personally. His material is truly inspirational and a personal favorite of mine. you’ll be able to seamlessly integrate what you have already learned about exercise and nutrition into other areas of your life. Consequently. etc. You need this motivational series NOW! Having said that. however. If you’re still not convinced of the dire importance of making time for yourself. For those of you who can’t bear the thought of simply leaving everything behind. Compare this to the “?” hours you normally spend taking care of everything and everyone else. is to separate you from your everyday nuisances. Similar to getting dressed for a workout. I really can’t recommend it enough. a. business. and pick up the Anthony Robbins audio series Get the Edge.
Ninety minutes is the maximum amount of time your entire workout should take. when you wear a business suit. Don’t go to the gym in your street clothes and don’t wear your gym clothes as casual clothes. Aside from your body going catabolic after 90 minutes (see Chapter 1. and if possible. get dressed for your workout before arriving at the gym. Always walk into the gym suited up for action. In contrast. wearing them mentally transforms me into an entirely different person. For example. Once they’re on I go from “Mr. 4. what you wear to the gym affects your level of focus. if you workout wearing casual clothes. Personally. Nice Guy” Al Smith to a “shut up and leave me alone Mr. but the jaw-jacker will assume you are casually attending the gym and be more inclined to approach you. Avoid going beyond your scheduled exercise time. This simple action is the first part of mentally and physically committing to your exercise routine. Get some workout clothes. 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. Believe it or not. not only will you be in a casual mindset.Chapter 7: Building The Great Pyramid 3. Scrooge”.
don’t let anyone or anything stop you. ask yourself. Long-term exercise routines must incorporate rehabilitation time. “Is the time I’m wasting on this person/conversation/broken CD player/piece of equipment/etc. you won’t waste time loafing around the gym looking for stuff to do. you had to arrange your entire day around getting to the gym and made several sacrifices to get there. worth everything I sacrificed to get here?” 6. Plan rest days. it prevents you from wasting time. It’ll ensure that you know what you’re supposed to accomplish before you arrive at the gym and averts impromptu workouts. Additionally. when you establish a set start time and a specific completion time. Keep a training journal. 7. in turn producing faster results. Use it to plan your exercise routines and keep progress notes.Chapter 7: Building The Great Pyramid Complexity Continues: How Much Is Too Much Exercise?). Taking the time to carefully plan your routine makes training more effective. Get selfish about time. Once you are on a time limit. Think of it like this: more than likely. When someone or something distracts you from your workout. Rest improves training 195 . 5.
Develop your exercise routine around these varying degrees of eagerness days. it prevents you from arbitrarily making the excuse. Instead. it’s only water weight. Monitor your progress in bi-weekly increments.Chapter 7: Building The Great Pyramid performance by allowing your body time to heal while also providing you with a mental recharge. Identify days you are most enthusiastic about attending the gym and days you are least enthusiastic. use your body fat 196 . Furthermore.” In short. you can look forward to getting in your favorite workout. Look for negative training patterns in yourself and use them to your advantage. or even in seven days. 9. Progress doesn’t happen overnight. give rest the same importance you give to exercise. the ups and downs of riding this emotional WEIGHT-loss roller coaster will eventually wear you out. Avoid hopping on the scale every day. and today I feel tired. Put the exercises you like least on the days you’re most willing to go. Otherwise. 8. put exercises you like most on the days you are less enthused about going. Don’t get dismayed — or excited — by daily weight fluctuation. on the days you really don’t want to train. “I’m not going to the gym today because I worked out every day last week. This way.
it takes approximately 14 days for your body to undergo any major change. to solve problems. (A sample self-contract is available in Appendix II. Not eating is as bad as overeating. once you get into the habit of eating every two to three hours. Give yourself rewards for compliance. Consuming five to six healthy mini-meals a day requires your body to burn more calories than eating three or fewer ones.) 11. in conjunction with weighing yourself. the growls coming from your stomach will remind you when it’s time to eat again (don’t ignore the hunger pangs). [Remember. as well as consequences for breaking the rules. Get in the habit of eating at the same time each day. Sign a contract with yourself. so don’t skip meals. Together. The success of this plan is entirely up to you. Seek solutions. So keep yourself accountable. More accurate than a Swiss watch.Chapter 7: Building The Great Pyramid percentage and lean muscle weight.] 10. 197 . Starting Your Nutrition Routine 1. as progress indicators. they provide more accurate information about fat loss progress and metabolic activity. rather than excuses.
Although there are plenty of great-tasting healthy foods on the market today. Is it going to satisfy you or just make you hungrier? (See Chapter 4. Avoid randomly putting food into your mouth. While variety may be the spice of life. I believe that the root of the overeating problem in our society stems from having too much junk food to choose from. For the most part. Occasionally they sneak a cheat food into their nutrition plans. there’s nothing in the rule book that says you have to eat something different every day. I’d say 99% of the health-conscious people I encounter eat the same basic foods every day.Chapter 7: Building The Great Pyramid 2. As an example. Once you have this list. Before running to the fridge to satisfy your munchies. It’s okay to eat the same foods every day. it can easily add inches to your waistline. they wait to indulge until their cheat days.) Here is another reality check for you. Using the Glycemic Index. but on average. If you 198 . think of how a food’s GI rating will affect your appetite 10-30 minutes from now.) 3. (See Chapter 6. if this is your first time actively making healthy food choices you’ll probably be dismayed by the lack of selection on your list. Food Is for Function. Part of establishing a long-term nutrition plan is to create a list of healthy foods you’ll enjoy eating. stick with it.
motivate yourself by focusing on the benefits healthy eating provides such as: it’s helping you reach your goal. your stomach will kick your brain out of the driver’s seat. On the other hand. 4. or a bag of beef jerky in your trunk. a nutrition bar in your glove compartment. if your only option was the apple. it’s helping you burn calories. my guess is that most people would grab the chips. Don’t get caught without a healthy snack. a can of tuna in your office drawer. and have you sitting at a drive-thru window ordering a Super Mega-Meal. or it’s too expensive. you’d rather be eating something else. Otherwise. Instead. 199 . you’d devour it without a second thought.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. throw your nutrition plan to the backburner. 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 bag of nuts in your pocket. Always keep a quick fix prepared in the fridge. and it signifies that you have more discipline than 60% of the population (a stigma that should be worn proudly). Keep emergency food on hand. when those hunger pangs start. it’s going to taste bad.
if you’re a soda fanatic. A nibble of sugar can activate an uncontrollable sweet tooth. Unless you have willpower of steel. when given the choice between: 1) The mentioned negative side effects of natural sugar. I’ll take my chances with the Splenda. look for a healthy alternative. don’t tease your taste buds. pork rinds in place of chips. corn tortillas in place of 10 As a precaution. Almost every nasty little craving can be substituted with a nutritious replacement — if you are willing to look. (By and large. 200 . mix ½ cup of Splenda with 2 packages of sugar-free Kool-Aid into a 2-liter bottle of carbonated water. you can start replacing sugar with Splenda. soy milk in place of regular milk. as the packaging label indicates. try indulging in low-carb snacks made with Splenda® (surcalose) or maltitol10. As mentioned. For instance. In some people.Chapter 7: Building The Great Pyramid 5. If you’re like me. 2) Sugar abstinence. I’m not a big advocate of manmade or chemically altered foods. and presto — you have a zero-calorie soda. and sweets happen to be your weakness. 3) Aspartame or 4) Splenda. Other substitutes that work are plain yogurt in place of sour cream. similar to the effects of complex carbohydrate foods such as beans. if you have never eaten products containing maltitol I don’t suggest eating the entire package of chocolate in one sitting. Before giving into temptation.) 6. But. it may occasionally cause softer stools or more intestinal gas than usual.
You can enjoy your favorite fried foods. soy and omega3. “Got lobbying money?”) What’s more.Chapter 7: Building The Great Pyramid flour. unlike dust or pollen allergy.SmartBalance. Upon becoming an adult. (This is especially true of dairy products. visit www. a food allergy can be subtle. For other well balanced fat products. Symptoms you should be on the lookout for include: • • • • Bloating Indigestion Swollen nasal passages Excessive water retention 201 . Food allergies decrease training performance and contribute to excess calorie storage because your body can’t properly digest them.com. 100% whole grain bread in place of enriched bread. In fact. [A great tasting cooking oil I use is called Canola Balance. most people don’t realize they are allergic to certain foods. Maybe the dairy industry’s slogan should be. fat is not bad). For frying (remember. and still eat healthy. It’s a new product by Heart Beat Foods made from a blend of canola and olive oil. use olive oil in place of partially hydrogenated cooking oils. 80% of the world’s population loses their ability to digest milk. That should make you wonder why it’s still on the Food Pyramid.] 7. Be aware of food allergies. and butter in place of margarine.
D’Amato for a more in-depth look into this subject. You can’t randomly guess how many calories your body needs and expect to see results. Your nutrition plans must be based on your BMR and total daily energy expenditure. a BMR calculator and a Total Daily Energy Expenditure tool. If you’d like to receive an even more accurate measurement. As a means to accomplish this. and this simple bulleted list doesn’t give it the attention it deserves.com includes a body fat analysis. 8. the faster you’ll see results. The more accurately these reflect your lifestyle. D’Amato’s blood type approach to refine your nutrition plan further by learning which foods will function best in your body. Peter J. easy to use.Chapter 7: Building The Great Pyramid • • Unexplained lack of energy Excessive mucus in your nose and chest Unfortunately. 202 . Use customized nutrition plans. I suggest using an AccuMeasure™ personal body fat tester – it’s accurate. this important topic receives very little consideration in most weight-loss books. 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. To successfully lose fat and maintain muscle. you must provide your body with the correct number of calories. I recommend reading the book Eat Right for Your Type11 by Dr. TrainChange.
Add supplements to your diet.) 10. nutrition bars. (See the list of suggested supplements in Appendix II. Eating five to six meals a day in healthy calories isn’t an easy task. and amino acids you need in the form of shakes. As a result. it is not true. seafood coming from polluted water and hormone-laced meats. MAKE NO EXCUSES FOR NOT FOLLOWING YOUR NUTRITON PLAN! 203 . minerals. taking a supplement is barely enough to help you break even.Chapter 7: Building The Great Pyramid comfort of your home. 9. Thankfully with the help of some advanced nutrition products you can get the vitamins. the food in today’s marketplace is less nutritious than it was in the past. and capsules. the refining and processing of grains. Between the pesticides and chemicals used on vegetables and fruits. Although we are often told that simply eating a balanced diet will provide us with all the nutrients our body needs.
on Sundays I make five days worth of food (usually some variation of chicken breast because it’s easy to carry). As a word of advice. three of the best fitness appliances you can invest in are a George Foreman Grill®. Taking the time to do this not only makes following your nutrition plan more convenient and easier to follow. 204 .Chapter 7: Building The Great Pyramid Something to think about When I’m really intent on following my nutrition plan. a chicken rotisserie. but you’ll also save money by not having to purchase overpriced healthy lunches or other prepackaged weight-loss entrées. Doing this allows me to stock up on my favorite dishes while always knowing how much I’ll be eating for the day. and a FoodSaver® vacuum home-packaging system. For example. I prepare my lunches and/or dinners in advance. seal them in bags — weighing and labeling the calorie content of each bag — then freeze them.
but by the work you put in to get there. that’s human nature. 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. or by gaining 20 pounds of muscle so you’ll look like Rambo. Granted. you’ll grow and begin to flourish externally. you’ll never be satisfied with your results. more muscular than you. —Irving Berlin There’s nothing like waking up in the morning and knowing you can overcome any obstacle in life because you have the strength. 205 . skinnier than you. etc. 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. taller than you. But starving ourselves. Identify your success not by what you look like at the end of your journey. discipline and perseverance to do so.Chapter 7: Building The Great Pyramid Measuring Your Success The toughest thing about success is that you have to keep on being a success. you’ll never have anything more than a bunch of receipts spent on unused products to show for it. You’ll always find someone betterlooking than you. If your only reason for getting in shape is to impress people at your high school reunion. If you’re constantly trying to make yourself feel better by losing 30 pounds so you can look like a supermodel.
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. Putting it All Together Even if you are on the right track. in doing so. Worse yet. you will still get run over if you just sit there. beating ourselves up. it’s about completing a full circle of transformation. 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. lean muscle 206 . Take pride in who you are and in the unique qualities you offer. Upon recognizing the driving forces that cause physical transformation to take place. and stressing out are the consequences we pay for trying to be something we aren’t meant to be. The goal of getting in shape isn’t to look like a model or to become like so-and-so. it’s waking up in the morning and being committed to living today better than yesterday.Chapter 7: Building The Great Pyramid overtraining our bodies. God-given gifts. we neglect to develop and appreciate our unique. And. you realize the process required to get in shape improves more than just your body. — Roy Rogers Now that you know about somatotypes. You will only be satisfied with your outer being once your inner being has been fulfilled. Part of starting a healthy lifestyle is also developing a healthy self-image.
once you make the passage. Fortunately. or continue telling yourself. In other words. fat oxidation. 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 is the point in your fat loss battle where the rubber meets the pavement. I can’t do it” and leisurely fall back into your old habits. 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. metabolism. Speaking from personal experience. “It won’t work. The next question is. 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. You either apply what you have learned and set out to reach your goal. I won’t say the fat loss journey is going to be easy or that all of your overfat troubles will be gone forever once your destination has been reached. huh? That’s great. 207 . I know the endeavor you are about to embark on will be one of the most challenging periods in your life. motivation and the answers to questions the brainiest Jeopardy contestant couldn’t answer.Chapter 7: Building The Great Pyramid mass. you’re feeling pretty smart. what are you going to do with all of those smarts? You are now accountable for your actions. It is often said that if something doesn’t kill you it only makes you stronger.
and rewarding. 208 . or touch the moon. Will your monument reflect hard work. 18 and 19. and more importantly for you to admire. the results of your effort will be on display for the world to admire. Cross-Check #7 Compare what you learned in this chapter against your Personal Inventory answers for questions 17. compromise and apathy? The choice is yours. 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. And like the Great Pyramid. You become your own work of art. dedication. that’s the exquisiteness of deciding to take on this challenge. It goes without saying that the choice to improve your self is entirely up to you. You may never have the opportunity to climb Mount Everest. passion and commitment – or mediocrity.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. In a sense. Your actions become expressions of who you are.
or Ma-huang in Chinese. What you may not know is that Ephedrine.S. I’m constantly asked if ephedrine is effective and. To answer that. Behind the controversy are several deaths. a flurry of controversy has surrounded the herbal weight-loss supplement ephedrine. I’ll first give you the background on the supplement. many of your overthe-counter diuretics as well as cold and 209 . which are believed to have been caused by the metabolic enhancing herb. and the plausible reason as to why the FDA and other organizations are seeking to ban its use. and to induce perspiration.Appendix I The Ephedrine Controversy Over the past several years. if it is safe. cough and wheezing. nasal congestion. cold and flu. edema. ephedrine has been around for over 2. headache. is also used to treat bronchial asthma. more often. market.000 years in Chinese Medicine. aching joints and bones. The powerful herb promotes weight loss by increasing one’s metabolism and decreasing appetite. chills. History Although new to the U. In fact.
do I consider ephedrine dangerous? No. 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. and the other is your little Volkswagen. Dangers In the deaths believed to have been caused by ephedrine. ephedrine is believed to be associated with myocardial infarctions. individuals either suffered from heart failure or heat stroke. hypertension and stroke. ephedrine products are marketed as rapid weight-loss pills that increases one’s metabolism and decrease appetite. How Dangerous Is Ephedrine? With that.Appendix I allergy medicines contain an ephedrine derivative commonly known as pseudoephedrine. The FDA has attributed 64% of all reported herbal side effects to ephedra. Once again. Ephedrine is no more dangerous than any other over-the-counter medicine. I’ll use a car to illustrate this point. The NASCAR’s engine is built to perform 210 . Specifically. they can be dangerous to those who are accustomed to a sedentary lifestyle. While these things are beneficial to physically conditioned individuals. cardiac arrhythmias. Imagine you have two cars this time: one is a NASCAR™ vehicle.
but neither their heart nor body is conditioned to perform at that level. However. from daily exercise. the chassis (body) of the car is designed to efficiently accommodate this intense level of performance. this information is not adequately provided to consumers during the marketing of ephedrine products. and it’s only magnified if the individual already has an existing heart problem. The point is. Another danger of ephedrine is that people stop eating due to the decrease in appetite it causes. just as fat cannot be blamed for people getting fat. Because of this. On the other hand. If you tried to improve the speed of your Volkswagen by simply replacing its stock engine with a NASCAR’s. As mentioned. the chassis of the Volkswagen is designed for everyday street driving.Appendix I at speeds in excess of 200 mph. However. low calorie dieting is the common mechanism people use to lose weight. Unfortunately. when these misinformed dieters set out 211 . Similarly. when a conditioned individual uses the supplement their heart is accustomed to the 10-17% resting heart rate increase. heart failure is a resulting danger. ephedrine cannot be blamed for people having heart failure when irresponsibly consumed. of course. So. the sheer power of the engine would tear the Volkswagen chassis apart. Their heart revs up to the intensity of a NASCAR vehicle. this is what happens when unconditioned individuals take ephedrine.
it’s not the ephedrine per se. they’d stand to benefit from ephedrine’s ability to improve fat utilization. it’s the irresponsible use of the product. Yes.Appendix I to do this — with the goal of eating as few calories as possible — ephedrine makes it easy. I’ve known people who’ve replaced their diet with ephedrine. It seems to amplify their already active metabolism. and go days without eating. or anything that’s abused or taken in excess. the benefits and relief ephedrine provides outweigh the risks. But once again. I know there could be harmful side effects. it is definitely a necessity for others. which increases their level of anxiety and/or makes them uncomfortably jittery. The thermogenic effect of ephedrine stimulates the 212 . causing them to more readily store fat. Like any medicine. in my opinion. Sadly. ectomorphs don’t respond well to ephedrine. On the other hand. that too is dangerous and can lead to heart failure. Recommended Use While ephedrine may not be safe for everyone. 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. heat stroke and a myriad of other complications. Personally. Nevertheless.
for example. When properly used. the herb reduces muscle catabolism. That option is to exercise on an empty stomach. yet that creates another problem. I use ephedrine to boost my energy and curb my appetite until I get breakfast.e.. Having already discussed the downside of calorie deprivation. When ephedrine is used in conjunction 213 . As previously mentioned. The obvious benefit of this is that there are no carbs or insulin in my body. the antithesis to insulin. forces the body to convert stored fat into usable energy for fuel. During my typical exercise routine. and improves one’s ability to focus. which means glucagon must be released into the bloodstream to produce energy. Glucagon. This is accomplished through the powerful threefold combination of increasing one’s resting heart rate. metabolic activity and energy level.Appendix I body to work harder and burn more fat. low calorie dieting is definitely not a viable solution. You need another option. 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. refined sugars and processed grains). I exercise first thing in the morning in a fasted state. but is also a useful way to offset the excessive storage of calories caused by modern foods (i. controls appetite. the body will not burn stored fat unless forced to do so. this combination is not only an effective means to combat the physiological obstacles encountered while trying to burn fat. In addition.
Anyone with an in-depth knowledge of human physiology would agree that ephedrine improves fat oxidation. if not better than. $325. Adipex®. and Xenical. around $180. ephedrine is an herbal supplement and cannot be patented for profit. a 1997 report from Wyeth-Ayerst 214 . pharmaceutical companies can’t compete with it and benefit most from the ban. Because there is no patent. prescription diet pills. Ionamin. ephedrine costs far less than competing prescription diet pills. So why. Ever wonder why more prescription diet pills aren’t being pulled off the market even though they are as dangerous as ephedrine? In fact. if it is so effective. Ionamin® and Xenical® (to name a few). Why Ban Ephedrine? The benefits ephedrine can provide against the overfat and obesity aren’t enigmatic. you can safely accomplish a 90-minute fat-burning workout without the negative side effects of low-calorie dieting.00.Appendix I with a sound exercise and nutrition routine. Unlike prescription weight-loss drugs like Phentermine®. is there such a push to have it pulled off the shelves and banned? Money. compared to a 90-count bottle of the prescription drugs: Phentermine. a 180-capsule bottle of ephedrine costs around $30. Since ephedrine works as well as. For example. $450. $360. Adipex.
the benefits from them outweigh the risks. because so many people are struggling to lose weight and have been misinformed as to how 215 . Unfortunately. should be banned because when taken in large amounts it also increases one’s blood pressure? Or should the painkiller Vicodin be banned because when taken irresponsibly it becomes addictive? How about vitamin D being taken off the shelves because when taken in excess it can lead to muscle and heart damage? We wouldn’t ban these products because when used as recommended. the benefits of ephedrine are greater than its side effects. any time you ingest a foreign substance — even vitamins — you take a risk. they too are a poison. However. 19 due to adverse cardiovascular effects. And the FDA has stated that most prescription diet pillrelated deaths go unreported because few doctors take the time to file reports – it’s voluntary. Additionally. there have been over 29 deaths associated with Meridia®. used for ulcers and respiratory problems. when taken responsibly.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. In high amounts. particularly the ones associated with obesity. All the same. Does that mean an herb like licorice. What Should You Do? Ephedrine can be dangerous.
send your comments to the FDA and to your local congressional representative immediately. In both cases. Information on how to do this is located in Appendix II and on TrainChange.com/TakeAction. If you feel the ban on ephedrine should be stopped or lifted.Appendix I to accomplish it safely. banning ephedrine won’t solve other deluded attempts at losing weight. 216 . the answer squarely lies in the need to provide proper education and accurate information. It’s foolish to ban products that stand to help a majority of people simply because they are abused by a few. the herb has been used — and marketed — irresponsibly. thus causing the flurry of negative side effects. Just as removing fat from our diet wasn’t the answer to solving the obesity epidemic.
Atkins Avon Books 2002 (Strongly recommended for endomorphs) Protein Power by Michael and Mary Eades. in my opinion. each person will respond differently to a diet according to their body type. Peter J.Appendix II Recommended Additional Reading Nutrition As previously mentioned. D’Adamo G.D. HarperCollins Publishers. Below is a list of books I recommend that. Putnam’s Son 1996 (Strongly recommended for ALL body types) Dr. Inc. Ph. Eat Right for Your Type by Dr. 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. Atkins’ New Diet Revolution by Robert C. work best for particular somatotypes. MD. P. Although each author has their own technique and belief about managing fat. 1992 (Strongly recommended for ectomorphs) 217 . not so much as how much you eat. they all share a similar idea in that fat storage is controlled by what you eat.
It provides the scientific tenets behind muscle growth and proper development of exercise routines. 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. Hatfield Ph. Jr. Don’t be intimidated by the titles and bodybuilding pictures in these books. they provide excellent information on developing effective exercise routines. you will find great information on how to train properly.) Hardcore Bodybuilding: A Scientific Approach by Frederick C. and Tom Platz Contemporary Books 1993 (This is a great book for both beginners and advanced level athletes. Advanced Fitness Publishing Group 2007 (This book picks up where TrainChange: Fat Loss leaves off by providing detailed explanations into the science of how to create exercise routines and illustrations on how to perform them.) The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger 218 . However. how to create exercise routines and how to thoroughly define the level of intensity and motivation required to break through your barriers.D. and they stress the importance of monitoring calorie intake. TrainChange: Exercise Routines by Al Smith. you will not become a bodybuilder — if you’re not trying to.Appendix II Exercise Although many exercise books only advocate the high-carb approach to losing fat.
D. 1997) The Art of Living: The Classic Manual on Virtue.) Motivation The Warrior Within by John Little Contemporaty Books 1996 (Although Bruce Lee is primarily known as a martial artist. 2004) Man's Search For Meaning by Viktor E. or even competitive bodybuilding.Appendix II Fireside 1999 (When you’re ready to move into more advanced training routines.) Get the Edge by Anthony Robbins (Audio Series) The Anthony Robbins Company 2000 The Psychology of Motivation by Denis Waitley. This is a truly an enlightening book. 15 Anv edition (November 9. 2004) 219 . Happiness. (Audio Series) Nightingale-Conant Corporation 1993 The 7 Habits of Highly Effective People by Stephen R. Frankl Pocket. Interpretation by Sharon Lebell HarperSanFrancisco (May 4. Revised and &Updated edition (December 1. this is an excellent resource. Ph. and Effectiveness (Paperback) by Epictetus. Covey Free Press. it was his philosophy about life that allowed him to achieve such greatness.
Factor (second edition).I. Jennie Brand-Miller. Thomas Wolever Marlowe & Company 1999 The G.Appendix II Glycemic Index Information The Glucose Revolution Pocket Guide to the Top 100 Low Glycemic Foods by Kaye Foster-Powell . by Jennie Brand Miller. et al Hodder 1998 220 .
are needed to maintain the delicate cellular fluid balance. etc. and to regulate muscle tone and activity (including organ muscles like the heart. Minerals . Multi-Vitamin 2. stomach. Protein . to form bone and blood cells. to provide electrochemical nerve activity.) 3.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.the primary purpose of protein supplementation is to achieve a positive nitrogen 221 . liver. Complete Essential Fatty Acid 3/6/9 (Borage/Fish/Flax) 4.
10-20% of your high intensity energy will come from these three amino acids. Take 500 to 1.Appendix II balance within the muscles. ammonia is released. 7.500 mg a day. These acids are used to synthesize glucose in the liver during extreme levels of stress. Glutamine plays a role in the removal of this toxic ammonia from the body. L-Glutamine. In times of stress (such as working out). up to one-third of glutamine muscle 222 . Specifically. As amino acids chemically change. Glucosamine Sulfate.sulfate provides the joints with the building blocks they need to repair damage caused by osteoarthritis or injuries. When protein intake is insufficient. and valine are the three essential amino acids critical in muscle repair and muscle growth following intense training. A positive nitrogen balance is absolutely essential for your muscles to grow. BCAA (Brached-Chain Amino Acids) .luecine. isoleucine. glucosamine sulfate provides the raw material needed by the body to manufacture a mucopolysaccharide (called glycosaminoglycan) found in cartilage. negative nitrogen balance occurs and catabolism begins. 50% of post-training amino acids utilize BCAAs.is a natural amino acid produced in your body. 5. Glucosamine sulfate may also play a role in wound healing. 6.
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.gov Public Contact: Judy McBride (301) 504-1628 / jmcbride@asrr. Department of Agriculture research center.” Agriculture Secretary Dan Glickman said. Muscle glutamine release is much lower if glutamine levels are increased through supplemental L-glutamine. according to a new study at a U. “These findings provide the first solid evidence that carbohydrates are one piece of the puzzle in determining what makes some people overeat.arsusda.Appendix II stores are released for nervous system usage.solomon@usda. 223 . 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.99 Media Contact: Andy Solomon (202) 720-4623 / andy.S. The study findings are published in the March issue of Pediatrics. 0078.gov WASHINGTON. causing extensive muscle deterioration and loss.
they were encouraged to select what they wanted from a platter of foods when they felt “very hungry. however.Appendix II Scientists use the term “high glycemic index” (GI) to describe carbohydrates that are rapidly digested and absorbed. fatty acids and insulin and other hormones for five hours after breakfast. Blood glucose and insulin rose highest and fastest after the high GI breakfast. On three separate days. The Boston researchers conclude that high GI meals set off a chain of actions that cause people to overeat. triggering a stress response. blood glucose and fatty acids dropped significantly. medium or low glycemic index.S. despite a significant drop in fat intake in recent years. children and one-third of adults are now significantly overweight.” The subjects ate nearly twice as much after a high GI meal than after a low GI meal. Ludwig at Children's Hospital of Boston and physiologist Susan B. Then they measured changes in the boys’ blood glucose. researchers fed a group of obese teenage boys breakfast and lunch with a high. a week or more apart. 224 . After the boys consumed an identical lunch. Researchers David S. indicated by a rise in the hormone adrenalin. About one-fifth of U. Within a few hours.
butter and ice cream. Mass. psychological factors and other dietary variables. who directs the obesity program at Children’s Hospital. many of the low-fat foods that have flooded grocery shelves are also high in calories. 225 . Scientific contact: Susan B. as well as sources of concentrated sugars. such as sodas and fruit juices. PhD. These low-GI foods trigger overeating because they are palatable and calorically dense. Some starchy foods have higher GIs than table sugar. USDA Human Nutrition Research Center on Aging at Tufts. Roberts. According to Roberts.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. said GI has a role in weight regulation along with genetics. physical activity. are high in calories. Ludwig. Boston. Moreover. Energy Metabolism Laboratory. phone (617) 556-3238. Roberts said the findings do not support weight-loss diets based entirely on the glycemic index because many low-GI foods including steak. high GI foods include refined grain products and potatoes.. Vegetables and fruits generally have a low GI.
tufts. or David S. Mass. M. visit http://vm. By law.Appendix II firstname.lastname@example.org. Ludwig. Making Your Voice Heard at FDA How to Comment on Proposed Regulations and Submit Petitions As a regulatory agency. PhD.D. Boston..gov/~lrd/fdavoice. drugs. 226 . ludwigd@hub. the FDA publishes rules that establish or modify the way it regulates foods. The Children’s Hospital. radiation-emitting electronic products and medical devices – commodities close to the daily lives of all Americans. phone (617) 3554878. anyone can participate in the rulemaking process. For more information. cosmetics. biologics.cfsan.tch.edu. These rules are not created arbitrarily or in a vacuum. industries. FDA rules have considerable impact on the nation’s health.html.fda. and economy.. they are formed with the public’s help.
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 .
229 .Appendix II Consulting Assistance Consultant willOutcome/Progress (Date Entry) Consulting Assistance Consultant willOutcome/Progress (Date Entry) _____________________________________________________ _____________________ Client Date _____________________________________________________ _____________________ Significant Other Date _____________________________________________________ _____________________ Fitness Consultant Date *Replace client. and refer to yourself in the first person affirmative.
com uses the most advanced techniques available to help you reduce your body fat. TrainChange. To 230 . 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. please visit TrainChange. They provide instruction on the use of free weights. Use the site’s automated features to create a customized strategy. or have one of our TrainChange consultants develop them for you. build your lean muscle mass. analyze your total daily energy expenditure.com will create an online exercise routine and nutrition plan. supplements and exercises will help you burn fat and increase your lean muscle mass. and reach your fitness goals. TrainChange. Nautilus machines. cardio equipment and proper stretching techniques. TrainChange. During your training.Appendix II Other TrainChange Products Available For a complete listing of all available products. The web site allows you or your personal trainer to create weekly meal plans as well as design exercise routines and long-term fitness goals.com Based on the TrainChange book.com/products. You will also receive a customized TrainChange program developed in accordance with your body type.
and workout templates to be used every day of the week. muscle building. The instructor has combined years of personal experience and technical knowledge into an information-packed TrainChange workshop. TrainChange Fitness Workshops The materials presented in these courses will help improve your mind and body. 231 . and how to measure your body fat.TrainChange. It provides worksheets that show you how to make better food choices based on products’ ingredients. and increasing the intensity of your training routine. If you are serious about reaching your health and fitness goals. sample meal plans. TrainChange Organizer This starter kit walks you step-by-step through the TrainChange fat-loss process.Appendix II locate the nearest TrainChange trainer available in your area. how to develop exercise routines that can be used every day of the week. you can't afford to miss this event. It is guaranteed to be an insightful and fun event. all from the privacy of your home. It also includes an AccuMeasure Personal Body Fat Tester. visit www.com/locator. The organizer provides additional tips on fat burning.
Appendix II Bibliography Available online at TrainChange.com/books/bibliographies.htm 232 .
. 207.. 196. 225 glycogen.. 177. 12.. 222 Centers for Disease Control Physical Activity and Health Report...... 26... 122.. 27. 93.. 51.. 227. 212. 83... 89... 176.. 153 Dietary Guidelines . 27.. 124.... 75... 93..... 55.. 59.... 116.. 159........ 191.. 109.. 213... 85 Exercise . 73. 79. 161. 195. 39 FDA Food and Drug Administration27. 3.. 212.... 131. 24... 49... 231 fat management. 82... 214........ 11........ 32... 16... 68... 141.... 60. 230. 113. 82... 126. 124..... 85. 167 Allen... 82.. 175 Consistency. 162.. 161.. 162. 32..... 14. 91..... 81.. 99......... 142.... 85..... 210. 31. 216... 8. 222. 83... 145..... 41. 76.. 34. 96. 122.. 215....... 71. 80...... 83. 56... 135... 23. 36... 97... 33.......... 77... 89................ 163.. 46.. 161...... 71. 170. 183.... 15. 50.... 33..... 121. 126 Ali... 135... 95. 67.... 26........ 58 Cortisol ... 86.. 70. 34.. 90.. 15....... 122...... 183.. 70. 55. 120.. 137.. 100.. 213.. 82..... 224 Cardio . 28. 146... 35 catabolism... 73.. 106.... 141.. 91.. 99. 83..... 85..... 190.. 96... 230 Catabolism .. 194.. 70 Group C . 66.................. 85 Atkins. 128..... 93. 202 BetaUser ... 36 cortisol ........... 92. 124 anaerobic.. Dr.... 46.. 84. 124.. 52.. 56.. 145. 104... 83. 102... 167. 224 Glycemic Index. 75.... 50....... 39. 100 carbohydrates. 57. 58.. 192...... 62..... Dr. 172.... 178... 124.. 155. 83.. See also Food Guide Pyramid ecotomorphs.......... 95.... 217 Basal Metabolic Rate BMR . 103. 77.. 85... 120.... 49.....Index AccuMeasure .... 99.... 111... 95. 101.. See also Total Daily Energy Expenditure fat 2.. 30.. 196.. 34. 151. 71.. 25. 48. 131... 106.. 85. 12.. 81. 101. 28. 6. 153.. 216... 63... 52. 84.............. 211. 217 essential fatty-acid supplement84.. 182. 117.. 223. 74. 17.. 125. 92... 5.. 52... 186... 51.. 10... 26 Food Pyramid ...... 157.. 28 circuit training.. 52..... 95.. 51. 137... 122. 74... 23........ 54..... 213.... 231 Adipocyte cells ... 202 diabetes . 116.... 122...... See also white adipocyte cells aerobic . 22. 94.. 67. 171.. 115.. 46..... 133. 202.. 22... 126. 23..... 72.. 88. 209... 84. 109.... 202... 32... 94.. 180. 82.... 97. 33... 80...16. 224... 70 Group B ....... 74. 87... 198. 66... 3..... 183........ 103 Great Pyramid...... 124. 151. 56.... 65.. 46. 52..... 83. 75. 208 Group A ... 202.... 26..... 63.... 34 cholesterol... 231 expenditure32.. 100. 96... 218.. 121. 83. 206... 40. 16.. 32. 36 D’Amato. 62.. 3..... 74. 74.. 35.... 37..... 18. 64... 133. 100. 217..... 44...... 174.. 226 Food Guide Pyramid . 86. 9. 16....3.. 36..... 53. 230. 60.. 125.... 140. 95....... Anne de Wees ........ 74. 30 233 .. 87......... 36.... 78...... 188.. 230.. 79... 38... 48.. 101. 70 heart disease.. 74............ 94.. 224... 218....... 69. 135. 82... 73. 163. 67...... 103... 102.. 114. 84... 198 GI 23.. 193... 185.... 85 alcohol ... 62.. 133.. 31...... 43.... 73... 36.... 73.. 73. 64. 218.... 136.. 212 endomorphs.... 5... 40.. 227 exercise2. 133.. 27. 35. 57....... 211... 178. 129......... 35. 9... 78.. 96... 55.... 13.... 150. 55 cardio. 120.. 26 Giza.. 207........ 188 glucose .... 84. 189. 34. 85 EFA .. 90............ 9... Peter. 59. 29............ 87. 126... 54.. 195........... 79. 128....... 125.......... 201 Framingham Heart Study.. 5... 127... 37.... 133........ 111. Muhammad .. 3.... 75.... 84.83.. 26.. 60. 81..........
.... 75 Slow twitch... 34........ 94............ Dr.......... 32.................. 84... 62..... 201.24.. 213.... 197.... 103........ 135............. 146. 24. 167 Leptin. 170. 230 over-training . 98. 97. 75 Intermediate................. 99. 81....... 84... 56 Total Daily Energy Expenditure . 79... 48..... 231 Personal Profile ..... .. 95 liver. 85.............. 230 Nutrition......... 35. 74.. Paul........ 79. 102. 35...... 219 The Zone. 213..... 33. 63......... 99.. 162.......... 60.... 67.... 31...... 136. 206......... 191. 166. 186 Personal Training ....... Tiger ... 144....... 73 USDA United States Department of Agriculture ........... 29.. 41.. 133..... 124... 91... 73. 100...... 27....com.. 89........... 84... 158.. 66. 88............ 13.... 62........2. 98... 84.... 157 Prefontaine........ 166 Type I........... 17. 127... 198......... 174............... 74..... 62...... 82.. 93. Anthony ............ 66...... 124....... 34... 46. 51.............. 225 VO2 max . 221........... 97........ 219 somatotype.. 183........ 65..... 122... 92.. 73 Type IIb .. 87...... 225 nutrition compliance .... 60... 104 TrainChange.. 9.. 224 Ironic Process.... 26.. 193.. 66. 103...... 227............ 73.....30. 124... 105. 43. 67..... 73.. 114.. 100..4. 71...... 55..................... 79 adipocyte cells .. 104 Somatotyping...... 80. 82.. 217 Michael.. 122.. 32.... 74 Fast twitch ....... 65. See also Adipocyte cells adipose tissue.. 46.. 28.. 200 surcalose ..... 232 Body Fat ..... 74....................... 184 Keys.... 60. Ancel... 32.. 88 Woods.. 106.... 70.. 85............ 95................... 90. 84.. 166 234 . 82. 224 maltitol.... 165.. 82......................... 103................... 94............ 26....... 218 high-fat.... 133... 24... 101.... 178 Nautilus machines.. 70......... 55... 13... 69.. 82............ 140..26... 95... 54..... 13. 56... 33.. 26...... 16. 85... 63... 71.. 202..... 76.... 83... 200 mesomorphs.... 204........ See also Dietary Guidelines Robbins...... 200 low-fat. 82.. 128. 57... 133...... 132. Dr. 99 lean muscle 25. 89.. 217 Recommended Daily Allowances .... 158... 104.. 51.... 94.. 83...... 128..... 93......... 83....... See also expenditure TDEE... 101....... 89 leptin.. 9.. 230....... 37 The Psychology of Motivation.... 85.......... 121............... 5...... 92.... 202....... 87.... 67....... 217 Three Basic Components .. 12................ 120 Monthly Labor Review ‘Occupation Employment Projections to 2010 ....5... 67.... 92. 212.. 133... 87... 32.... 92. 86 hybrid.. 222 low-calorie .. 9.. 104 transcending... 183............. 96.. 67........ 101...... 56.. 98 Weekly Goal Plan......... 138 weights.. 79......... 83. 84..... 217............... 85... Jordan.. 86.. 73 Type IIa....... 28. 12..... 230 white adipocyte cells....... 200 storage.... 159... 74....... 102........ 65..... 98....... 27............ 118 Polysaccharides.... 206 oxygen73... 121.. 34. 114. 96.. 75... 71 Splenda .. 129....high-carb. 83.. 138.... 44. 120 portions . 9....... 74.. 80... 89. 80... 85. 167 Protein Power... 36... 90....... 81... 66...... 86. Steve . 26 Lean muscle ............... 69.......... 94. 128 Waitley.... 225 lunch .. 39.. 75 insulin .......... 121..... 178 Pilkington..... 230 Lee..... Bruce... 65.. 217 Surgeon General ... 73. 81.......... 28.... Denis ..... 135 nutrition plan.. 78.. 167 Monosaccharides . 199... 34....... 134........ 101..... 155 low-carb .
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the strategy manipulates calorie intake so that followers achieve their number one aim: losing fat. Al explains why the predominance of Type I aerobic muscle fibers in ecotomorphs (linear body types) allow them to do better on high carb low-fat diets in contrast to the highly concentrated Type IIb anaerobic fibers of endomorphs (round body types) who are more successful on high fat low-carb diets. In his new book titled TrainChange. For more information visit TrainChange. Rather. At its core. Valid with this voucher only.00 off TrainChange online fitness workshop WHO SHOULD ATTEND Unlike a weight loss program TrainChange is not a diet. it's a systematic approach to long-term healthy weight maintenance.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. while hybrid mesomorphs (muscular body types) do better using a mixture of both diets. $5.com Or call Toll Free (888) 858-7746 and Register Today! 236 .
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