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A Unique, Step- by-Step, Analytical Approach To
Training Your Body and Changing Your Life!
By Al Smith, Jr. The Fitness Specialist® Æ By Al Smith, Jr. The Fitness Specialist
Al Smith, Jr. isn't an exercise and nutrition expert simply because he has read fitness books and studied nutrition. Rather, it's from his personal experience of being overfat.
What many people fail to realize is that fat loss is not the same thing as weight loss. Water makes up the majority of your body and as a result, your weight naturally fluctuates on a daily basis. The reality is that weight has very little to do with physical fitness. Sadly, however, society has conditioned us to associate how much we weigh with the success of our fitness endeavors. That is to say, when we lose weight we feel good about ourselves but, when we gain it back we feel bad. The real measure of fitness success is in your ability to reduce excess body fat. If you're objective is to decrease body fat and increase lean muscle, simply following the TrainChange for Fat Loss strategy outlined in this book will guarantee you reach your goal. Many books have been authored about how to lose weight, but few focus on the real obstacle-FAT LOSS! Ironically, how you deal with this obstacle is what ultimately determines long term fitness success. In order to lose fat and build lean muscle, you need to understand things like: Which diets work best for your body type. How to identify foods that increase fat storage. Why exercise can decrease your natural fat burning ability. What is the correct amount of calories you should be eating to increase lean muscle without getting fat. How to follow a healthy fat loss plan while still being able to enjoy eating during the holidays, birthdays, weddings, etc. If you are serious about reaching your fitness goals, you need a serious fitness strategy. In order to make progress toward your goal, everyday, your nutrition plans and exercise routines must constantly challenge you to make positive lifestyle changes. The TrainChange fitness strategy does just that. It forces you, and your body, to make the changes you need to achieve the fitness success you’ve always wanted!
Al Smith, Jr.
Al Smith, Jr., is an exercise and nutrition specialist. For the past ten years, he has provided Personal Training, Weight Management Counseling and Nutrition Consulting to clients. He understands the difficulties of getting in shape because he too once struggled with his weight. Only after developing an innovative exercise and nutrition strategy was he finally able to take control of his body and win the battle against fat. Al is now helping others reach their health and fitness goals using his amazing TrainChange strategy. In TrainChange for Fat Loss he discusses the Three Basic Components required to get in shape, and shares the techniques he uses to help his clients Keep The Fat From Coming Back! Best of all, you can start using the powerful techniques immediately. Each method he suggests is simple, practical, and supported by real life success stories.
“Training Your Body and Changing Your Life!”
A Unique, Step-by-step, Analytical Approach to Fat Loss. “It’s not easy, but it works.”
Al Smith, Jr.
Advanced Fitness Publishing Group San Diego
TrainChange An Advanced Fitness Publishing Group Book All rights reserved. Copyright © 2003, 2006 by Gym-Radically Advanced Training Techniques, Inc. ISBN: 0-9744169-0-8 First Printing 2003 ISBN: 0-9744169-2-4 Second Printing 2007, completely revised Printed in the United States of America. All productions or services mentioned in this book are trademarks of their respective companies or organizations. Advanced Fitness Publishing Group books may be purchased for educational, business, or sales promotional use. Online editions are also available (www.TrainChange.com/books). For more information contact 888-858-7746 or GroupOrders@TrainChange.com. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher. For information, contact Advanced Fitness Publishing Group.
This book is dedicated to my mom: Although you never knew what I was doing, you were always there to help me, and you always believed in me.
And to the amazing individuals I’ve had the pleasure of meeting over the last 33 years, both professionally and personally: thank you for your inspiration and for the lessons you taught me.
To my wife— the thought of you reading this book is what kept me encouraged to write.
Special thanks go to Kathy Kehrli of the Flawless Word for copyediting, Jolene Dancey for technical editing, Beth Newman for your countless contributions over the years and Vanina Mangano for helping me make it even better.
PREFACE INTRODUCTION CHAPTER BREAK DOWN Part I: Training Your Body Part II: Changing Your Life BEFORE YOU GET STARTED! CHAPTER 1 BEEN THERE, DONE THAT…GOT SLIM, GOT FAT! A Big Fat Lie THE RESULTS ARE IN FACTS ABOUT WEIGHT LOSS AND DIETING AMERICANS ARE STRUGGLING TO LOSE WEIGHT The Trouble with Conventional Weight Loss THE COMPLEXITY CONTINUES: HOW MUCH IS TOO MUCH EXERCISE? A New Approach to Fat Loss Where to From Here: TrainChange CHAPTER 2 2 8 12 12 13 15 22 22 26 28 29 30 32 34 37 39 43
WHAT IT TAKES TO GET IN SHAPE 43 You’ve Got to Face Reality 44 The Three Basic Components Required to Get in Shape 46 How are you applying the Three Basic Components? 47 The First Component: Exercise 50 The Second Component: Nutrition 56 The Third Component: Consistency 58 Applying a TrainChange Strategy 62 One Diet Does Not Fit All 66 Which Diet Should You Use? 67 Using your Body Type and Muscle Type to Determine your Diet 70
Somatotyping Muscle Fiber Types Muscle Metabolism CHAPTER 3 THE TRAINCHANGE APPROACH TO FAT LOSS Ectomorph Exercise and Nutrition Profile Endomorph Exercise and Nutrition Profile Mesomorph Exercise and Nutrition Profile For the Skeptics Recent Weight-Loss Discoveries The Impetus for TrainChange The Role of TrainChange The TrainChange.com Model Create a Personal Profile Calculate Body Fat Estimate Basal Metabolic Rate and Total Daily Energy Expenditure Set a Weekly Goal Plan Select a Nutritional Preference Select a Weekly Weight Change Goal What to Expect CHAPTER 4 KEEPING THE FAT FROM COMING BACK Just Put One Foot in Front of the Other YOU AND EXERCISE: GET YOURSELF A RABBIT YOU AND NUTRITION: IF IT DOESN’T KEEP YOU FULL, DON’T EAT IT! Fat Storage vs. Fat Content YOU AND CONSISTENCY: YOU ARE MOST LIKE THE PEOPLE YOU SURROUND YOURSELF WITH CHAPTER 5 USE MENTAL STEROIDS: THINK POSITIVE! You Have to See It and Believe It,
71 73 74 77 77 82 85 83 85 88 90 97 98 98 99 99 100 103 104 105 109 109 112 116 119 123 125 130 130
Even When No One Else Can Self-Motivation Tricks: Quitting Is Never an Option! Beyond Exercise and Nutrition Appreciating Your Gifts CHAPTER 6 WHERE THE BATTLES WILL TAKE PLACE Identify Your Obstacles Obstacles at Home Obstacles at Work Obstacles at the Gym Some People Do and Some People Only Dream about Doing: Which Will You Be? 7 WAYS TO INCREASE YOUR TRAINING PERFORMANCE Be Ready to Take Responsibility Hiring a Personal Trainer: Do You Need One? I Will Not Quit! CHAPTER 7 BUILDING THE GREAT PYRAMID One Block at a Time 21 STEPS TOWARD BUILDING YOUR PERSONAL MONUMENT Starting Your Exercise Routine Starting Your Nutrition Routine Measuring Your Success Putting it All Together APPENDIX I THE EPHEDRINE CONTROVERSY History Dangers How Dangerous Is Ephedrine? Recommended Use Why Ban Ephedrine?
138 141 143 145 150 150 150 152 157 161 164 175 176 178 184 188 188 189 192 192 197 205 206 209 209 209 210 210 212 214
What Should You Do? APPENDIX II Additional Reading Glycemic Index Information Core Group of Basic Exercises List of Basic Supplements Department of Agriculture Press Release Making Your Voice Heard at FDA Body Fat Chart Sample Fitness Goal Plan Contract Other TrainChange Products Available Bibliography INDEX
215 217 217 220 221 221 223 226 227 228 230 232 232
TrainChange is a strategy that encourages you to progressively make healthy changes in your life. It’s a patent pending systematic approach that both men and women can use to achieve their fat loss and fitness goals. Bookstore shelves are lined with how-to books on weight loss and exercise, each having their own approach and potential for success. Unfortunately, most people don’t find that success because the existing literature fails to address several critical components required to make change happen. One of these key missing components is how to control calorie storage and increase your metabolism which, when unmanaged, leads to the problem of excess body fat. Another required component is learning how to stay motivated during the process. Trying to teach a person how to reach a fitness goal without also teaching them how to stay motivated is like trying to fill a barrel with a hole in the bottom. Over the years, I’ve worked to model both the physical and mental aspects required to achieve fitness success into several simple techniques. These techniques are repeatable formulas that streamline the process into basic daily routines. I didn’t do it because I had a grand idea of becoming a fitness guru or of making millions of dollars. I did it because I got tired of losing my own fat loss battle. But with all of the variables involved in fat loss, I was unsure if it would be
possible to combine them into an effective, long-term solution. My goal was to find a practical way to condense the process into minimal nutrition plans and exercise routines. I did this by first determining which diets are best suited for individuals based on their body type, then analyzing their current eating and exercise habits. The last step was identifying common psychological obstacles encountered during the process. Using this information, I developed solutions that could be modeled into proven techniques that promote fat loss through positive lifestyle changes. Having spent the last ten years individually mastering each technique myself, I finally unified them into a successful strategy. In the process, I developed an effective long-term fat management system called TrainChange. While this system is very effective, it won’t work miracles. Equally important to its success is your individual frame of mind. Before the change can occur, you must first be willing to challenge your beliefs and remain open to new ones. For Americans, one firmly held belief is our unquestionable acceptance of the U.S. Dietary Guidelines. In these guidelines, we’ve been taught that fat is bad and carbohydrates are good. Over the past twenty years, thousands of textbooks have been printed, lectures given and studies conducted that advocate the benefits of following these guidelines. Consequently, billions of dollars have been
invested into the development of numerous low-fat products, further supporting our low-fat belief. But what if this belief was incorrect? If it were proven to be wrong, the foundation of our fundamental health and wellness ideas would suddenly be kicked out from under us. How would our nation respond? Would we be open to change? Would progress and innovation be disregarded in place of dogma, profit and pride? Another misguided belief we must correct is how weight loss occurs. It is not an instantaneous process. For example, as a trainer, the most common thing people say to me is, “I just want to lose 10 pounds,” which functionally translates into: “What is the quickest way to lose weight?” Well, once and for all, I’ll answer that magical question in one sentence: THERE IS NO QUICK WAY TO LOSE WEIGHT. The translated version of this statement is: THERE IS STILL NO QUICK WAY TO LOSE WEIGHT. Lastly, you must accept the fact that weight loss will never occur until you set new levels of expectation for yourself and take control of your outcome. Over time, however, an individual may develop the belief that an outcome is the result of an external force. “I want to hire a trainer because I need someone to kick my butt into shape!” is another comment I frequently encounter. Well, personally, I don’t believe that is my role as a trainer, and I don’t work with clients who hire me for that reason. A trainer is merely a force that provides
instruction; the driving force that dictates the outcome is you. Nonetheless, I’m going to make an exception. I’m willing to give you what you want and kick your butt over the next seven chapters. How, you ask? Obviously, I can’t physically drag you to the gym and whip your butt into shape. Rather, I’m going to do it mentally, which is more important than doing it physically. You’re about to get smacked with the dirty truth and hardcore facts about fat loss and dieting. I will dispel the most common myths about exercise and nutrition. Through the course of this book, you will learn why: 1. Your weight does NOT determine your level of health. 2. Eating fat does NOT make you fat. 3. Low-fat and low-calorie products are NOT better than regular products. 4. Simply reducing your calorie intake is NOT the best way to lose weight. 5. Cardio training is NOT better than free weight training to burn fat. 6. Lifting weights will NOT make you too muscular. 7. Once you get in shape, it’s NOT easy to stay in shape. 8. Muscle does NOT turn into fat when you stop exercising. Within these pages, I’ll show you why erroneous beliefs about these topics stand in the way of you getting the body of your dreams. Furthermore, this is not a prissy-wissy,
patty-cake, hand-holding fitness book. You are about to learn some insightful things that will leave you informed, motivated and energized. I will also broach some serious topics you may not want to hear because they’ll make you take a brutally honest look at yourself. What you are going to find out is that YOU CAN ACHIEVE YOUR FITNESS GOAL, but not without experiencing some personal discomfort along the way. Like it or not, count on one thing for sure: I will always give you the blunt truth. You spent your hard-earned money on this book with the intent of improving your body, and that is what I’m going to help you do. Love me or hate me, I’m going to do everything in my power to help you reach your fitness goals. For starters, you will learn why fat loss is not the same thing as weight loss. For that reason, the remainder of this book will use the term overfat instead of overweight. You will also come to understand that the process is a journey, not an instantaneous result. It doesn’t happen overnight; it happens over time. Fortunately, once you complete the journey and master the fat loss process, you will never have to struggle with fat again. So where to from here? Well, from this point onward, I’m going to be your fitness drill sergeant. Think of it as the first day of boot camp and I’m kicking open the barracks door, making one thing very clear: “I’m not here to be your buddy, best friend, pal, daddy, partner or shoulder to cry on. My
responsibility is to train and condition you into the best shape of your life. Consider yourself warned.”
I was the fat kid. You remember me — the one from elementary school...the one everyone made fun of. “HungryHungry Hippo,” “Blubber Belly”, and “Fat Albert” were my nicknames. I was the one who didn’t have cool clothes because mine were purchased from the back of the store in the “husky” section. I was the one who was picked last in sports because being fat made you even less popular than the nerdy kid. I was the one who felt the idea of having a girlfriend was about as likely as touching the moon. I remember lying in bed praying to God that when the sun rose I’d be normal – or dead. Kids were mean, cruel and, most of all, they loved to pick on the fat kid. Yeah, that was me. Fifteen years later, my prayers were answered. My transformation definitely didn’t occur overnight, but I clearly remember the events as they took place. It took a long time and a lot of painful experiences to finally change my situation. I’m all grown up now, and I’m no longer fat. What used to be flab is now muscle; what used to be rejection is now acceptance; what used to be shame is now confidence. I am no longer the butt of fat jokes. Tucked away in a small corner of my heart, though, I am still the fat kid. Looking back on my childhood, I’m actually glad I was that kid. Granted, given the option to be thin, I would’ve taken it in a heartbeat. But being the object of derision forged me into
a confident and compassionate person. It made me the man I am today. It is also the reason for this book. I am not a proponent of any particular diet plan. I do not claim to be an authority in the field of nutrition or fat loss. However, I am a person who believes in finding the truth. And in my effort to get in shape, I sought the facts — the real facts — about fat loss and dieting. For years, like many Americans, I believed in and adhered to the low-fat/low-calorie diet. And like the majority of people, I wasn’t successful on such diets. Still in need of an answer, I began doing my own research into the fat loss process. For years, I read and gathered facts, all the while mindfully trying to keep my weight under control. The only concrete evidence I obtained is that there is no authority on fat loss, because no one completely understands it. There are three generally accepted entities that provide information in the field of fat loss and obesity: government organizations, doctors and medical specialists, and research institutions. The U.S. Food and Drug Administration’s Recommended Daily Allowances (RDA) along with the United States Department of Agriculture’s (USDA) Food Pyramid and Dietary Guidelines are the most widely accepted resources of information as to what a healthy diet should consist of. But contrary to popular belief, these recommendations are not supported by science. In fact, the history behind the development of these guidelines is quite controversial, because
there is no solid data to support the benefits of following their recommendations. Next are the doctors and medical specialists who — unfortunately — are trained to treat disease, not overfat issues and obesity. Their advice is usually a mere textbook echo of the government’s recommendations because they’re not only pressured to follow the same guidelines, but they’re also often influenced by the mainstream medical community. Last are the studies performed by scientists at research institutions. The problem with “research studies” is their tendency to be biased. These studies are costly and are not typically funded by the institution itself. Ironically, funding for research often comes from private companies that benefit from the results. Hence, the problem of their results is that they get what they pay for. Because of the lack of credible information available, I started doing my own research. Armed with only loosely gathered data and a basic knowledge of biology and nutrition, I set out to find answers for myself. At times, the information I discovered was exciting; other times it was upsetting. What you’re about to learn now is the result of ten years of objective research, which started out as a simple endeavor to solve a personal problem. Research in the area of fat loss is still limited and new discoveries are being made every day. I wrote this book based
on information currently available, and on that which I have collected over the years. The information within these pages comes from my own personal fat loss battle and from those of clients I’ve worked with. My intent isn’t to convince you that my approach is the only method, nor is it to ridicule other authors. Rather, this book is written to be a map on your fat loss journey. It will provide you with ways to overcome the mental and physical obstacles associated with fat loss. By providing first-hand experience from those who have traveled the path before you, this book will help you utilize new solutions to the same old problems. I’ve made every attempt to deliver the information in a condensed and non-technical way. I don’t go into every detail of the “whys” and “hows” of fat loss because I believe people who purchase a “how-to” book want the condensed version of the data. Furthermore, there are several great books—that I will bring to your attention along the way—which provide indepth explanations into the subjects I address. For the technical explanations that must be presented, I have provided additional resources for you to follow up with (and I strongly encourage that you do).
Chapter Break Down Part I: Training Your Body This introductory part of the book focuses on the implementation of the TrainChange strategy. You’ll be given general information on current approaches to fat loss, emphasizing both the pros and cons of each. A controversial look into the traditional low-fat/low-calorie diet will also be presented. With this information, you’ll gain a better understanding of the fat loss process as well as of the problems currently being faced. These chapters cover ways to integrate various diets into TrainChange routines while highlighting the facts, fictions and myths about diet and exercise. Chapter 1: Been There, Done That…Got Slim, Got Fat This first chapter presents an overview of the book, including the impetus for creating such a book, considerations in its design, and how TrainChange evolved. This chapter is your starting point for establishing your fitness goals. It also includes interactive examples, each of them illustrating why traditional weight-loss approaches have failed. Chapter 2: What it Takes to Get in Shape A major focus of this book is to create a long-term fitness plan with the assistance of TrainChange. This chapter will present guidelines for starting a TrainChange fat-loss program consisting of both nutrition plans and exercise routines. It
discusses which diet — low-fat/high-carbohydrate, highfat/low-carbohydrate, high-protein/low-carbohydrate, etc. is best suited for your body type. Chapter 3: The TrainChange Approach to Fat Loss This is one of the most important chapters in the book. Focusing on how to increase fat burning and highlighting ways to decrease fat storage by identifying the innate physiological problems you’ll face along the way, it will address ways to solve these problems and offer techniques that enable you to make steady progress during the fat loss process. Specifically, you’ll learn how to design a long-term TrainChange fitness plan, including step-by-step design procedures, general design principles, maintenance routines and actual design examples.
Part II: Changing Your Life
This section focuses on the actual daily progress and maintenance principles of fat loss, beginning with a general discussion of mental preparation, followed by goal-setting and visualizing success. Additional chapters provide information on focusing techniques as well as common fat loss obstacles and tips to overcome them. The final chapters discuss how to manage and redesign your fitness goal as needed. Chapter 4: Calibrate Yourself for Success This chapter presents the emotional aspects involved in fat loss.
It discusses body image, support from one’s spouse and loved ones, peer pressure, and why selfishness is often required to reach a goal. These discussions provide you with the necessary tools to start making healthier decisions and to begin living a healthier lifestyle. Chapter 5: Use Mental Steroids: Think Positive! This chapter outlines the mental preparation required for your journey. It parallels Chapter 4’s discussions on self-esteem, individuality, visualization and using the power of peer pressure to stay motivated. Chapter 6: Where the Battles will Take Place This brief chapter deals with strategies for overcoming common obstacles associated with losing fat and getting in shape. It focuses on problems you’re likely to encounter on your journey as well as ways to avoid them. Chapter 7: Building the Great Pyramid This chapter is a TrainChange synopsis as well as a quick reference section. It summarizes how to create your nutrition plans and exercise routines, and contains tips and suggestions to help keep you moving toward your fat-loss objectives. By the time you finish this chapter, you’ll be prepared–and motivated–to start living a healthy lifestyle. You’ll also be well on the path to your fitness goals.
BEFORE YOU GET STARTED!
Part of the transformation process requires isolating areas in your life that need to change. Upon doing this, you can establish corrective measures that must be put into action. To successfully lose fat and to keep it off, you need more than diet and exercise - you need a long-term, workable goal plan. Before you can create a plan, however, you must get honest with yourself by doing a personal inventory. This personal inventory will be used as a cross-check to examine your current beliefs about fat loss and compare them with reality. Doing so will help you identify where you failed on previous fat loss attempts and break you from the counterproductive habits that negate your progress. To start your plan, begin by answering the questions presented to you in this chapter. Take time to complete these questions carefully, as you’ll be referring back to them throughout this book and for the duration of your fat loss journey.
1. Based on your current lifestyle and activity level, how many calories do you think your body needs each day to maintain your Basal Metabolic Rate (BMR)1 without storing excess calories as fat? Mon:______ Tue:______ Wed:______ Thu:______ Fri:______ Sat:______ Sun:______
2. Estimate how many calories you actually consume each day. Mon:______ Tue:______ Wed:______ Thu:______ Fri:______ Sat:______ Sun:______
3. When you exercise (lift weights, do aerobics, jog, etc.) how long is your normal workout? (If you don’t work out, how long do you think it should be?) ________________________________________________ 4. Using your answers from question 2, what percentage of carbohydrates, fat and protein, on average, make up your calories? Carbohydrates% ____ Fat% ____ Protein% ____ 5. How many times a day do you eat or snack? ________________________________________________ 6. Which diets have you tried in the past, and how effective were they for you? Low Fat/High Carb: __ Not Effective __ Effective __ Very Effective
Low Carb/High Protein: __ Not Effective __ Effective __ Very Effective
Your basal metabolic rate is the number of calories your body requires to 16
Low Carb/High Fat: __ Not Effective __ Effective __ Very Effective
Liquid Diet: __ Not Effective __ Effective __ Very Effective
7. If you were at your ideal weight, which type of body frame would you consider yourself? __Small Frame __Medium Frame __Large Frame 8. What types of food do you crave most often? ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ 9. Which is more fattening, ice cream or rice cakes? ________________________________________________ 10. On a scale of 1 to 10 (1 low/10 high), how serious are you about living a healthy lifestyle? _______ On a scale of 1 to 10 (1 low/10 high), how serious are you about reaching your goal? _______ 11. What percentage of effort do you put toward: Following a nutrition plan __________% Following an exercise routine __________% Consistently following your nutrition plan and exercise routine __________% 12. What makes you unique as a person? What are your gifts in life?
maintain itself over a 24-hour period. 17
________________________________________________ ________________________________________________ ________________________________________________ 13. List three things in life you consider yourself the best at: ________________________________________________ ________________________________________________ ________________________________________________ 14. Which is more important to you: __The results you get from exercise (or being engaged in physical activity) __The pleasure you feel while exercising (or engaged in physical activity) 15. What is/are your desired outcome(s) and long-term goal(s)? ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ What obstacles interfere or have interfered with your ability to obtain your desired outcome(s) and long-term goal(s)? ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ 18
16. Is your spouse or significant other in support of these goals? Yes No 17. What are you willing to sacrifice to achieve your outcome(s) and long-term goal(s)? ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ 18. What would it take to keep you motivated to reach your goal? ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ ________________________________________________ 19. Establish a 3-month timeline toward your goal. Start Date:_______________ Month 1 (A mini-goal that contributes to your long term goal ) Date:______________ ________________________________________________ ________________________________________________ Month 2 Date:______________ ________________________________________________ ________________________________________________ 19
Month 3 Date:______________ ________________________________________________ ________________________________________________
Training Your Body
Been There, Done That…Got Slim, Got Fat! Fed up with my job, school, dating and, most of all, myself, I decided to enlist in the U.S. Army. I wanted to change my life, and of course, be all I could be. At 5’11” and 236 pounds when I walked into the recruiters’ office, I barely made the weight cutoff limit. My plan was to exercise every day, follow a healthy diet, gain some discipline, and return home in the best shape of my life. Admittedly, like most teenage boys, I was partially motivated by the thought that when I returned from the Army, I’d be skillful enough to forage on my own in the woods of a small town, like Rambo. However, since I didn’t particularly care for sleeping with bugs in wet mud, I was willing to settle for having a chiseled body. Achieving this goal was going to fix everything. I’d be able to get a better job, and women loved men in uniform — and muscles — so getting a girlfriend wouldn’t be a problem. Joining the Army was the first meaningful thing I had accomplished in my life. After signing the contract, Uncle Sam shipped me away to boot camp at Fort Jackson, South Carolina, where my fat loss journey officially began. The physical activity and mental conditioning of
Chapter 1: Been There, Done That…Got Slim, Got Fat!
boot camp was intense. Everything was done in ‘double time’ (running). We ran in the morning, we ran to chow, we ran at night, and we always ran to bed. Needless to say, with the unsympathetic vocal assistance of our highly motivated drill sergeants, slacking on exercise was never an option. Every morning at 6:00 a.m. we did push-ups, jumping jacks, leg-lifts and calisthenics as part of our daily physical training (PT). And yes, there was also the dreaded two-mile run that we did every other day. In those dark morning hours, winding trails of soldiers jogging in formation and holding flashlights flowed through the streets of Fort Jackson. Amidst the gasps for air, it was easy to become entranced by the synchronized sounds of tennis shoes pounding on concrete in cadence to screaming drill sergeants. To take my thoughts off the agonizing pain my legs, lungs and ears were experiencing, I’d often let my mind wander. It was during these long runs (more like out-of-body experiences) that initially spurred me to question the fat-loss process. There was something about our drill sergeants that always confused me. They all possessed amazing physical strength and cardio endurance, but most were considerably overfat. In fact, most of them had pot-bellies with very little — if any — visible muscle. If not for the occasional Special Forces soldiers that passed through the barracks, rarely did I see that “lean, mean fighting machine,” physically-fit GI Joe
Chapter 1: Been There, Done That…Got Slim, Got Fat!
image shown to me in the recruitment brochure. After several days of making this observation, I was left asking: How could our instructors be so active, and yet have so much body fat? Furthermore, how could the Army, which vehemently emphasizes the importance of daily PT for combat readiness, allow it to happen? It didn’t make sense. Worst of all, I realized I wasn’t returning home as Rambo. Had it not been for my eight-year enlistment contract, I would’ve turned in my boots right then. After seeing the kinds of foods available in the chow hall, it was obvious why many of the drill sergeants were out of shape. When it came to sustenance, there weren’t many nutritious options. On a scale of fat, the food ranged from high-fat to ridiculously fatty-fat to a screaming triple heart bypass served on a platter. As a result of these observations, my commitment to follow a healthy low-fat diet only grew stronger. By forgoing many of the main dishes, I was able to create a decent low-fat meal plan. I typically ate cereal in the morning, pasta and a salad for lunch, and a small portion of meat and pasta for dinner. This was my eating routine three times a day, seven days a week for three straight months. After fourteen weeks the intense training spent following my low-fat routine, boot camp and my personal weight-loss program were finally over. I had successfully completed both of my goals…or so I thought.
Chapter 1: Been There, Done That…Got Slim, Got Fat!
The night we graduated from boot camp, several friends and I went to a hotel to celebrate our momentous achievement. Capturing the event, someone pulled out a Polaroid camera and took our picture. When it emerged, I was shocked to see the physical transformation that had occurred in me. It wasn’t a good shock. The person in the picture wasn’t Al Smith. A far cry from having a chiseled body, I had very little muscle and I was visibly frail. Ancillary loss of facial muscle caused the skin around my cheeks and eyes to sink in, making me look even more malnourished and unhealthy. During boot camp, everything moved so fast I never had a chance to look in the mirror or to monitor my weight. I immediately hopped on the scale in the hotel bathroom: 183 lbs. That was the lowest weight I had ever been while consciously trying to lose weight. Although sadistically pleased with my low weight, I vehemently disliked the body attached to it. During boot camp, I lost over 50 pounds in fourteen weeks without noticing. The primary reason it went unobserved was because my body fat didn’t look any lower than when I had arrived (I’d later realize it was because the majority of the weight I lost came from lean muscle rather than fat). Consequently, once I returned home — still maintaining my activity level by going to the gym and continuing to follow a healthy diet — I eventually regained the weight, plus more.
Chapter 1: Been There, Done That…Got Slim, Got Fat!
A Big Fat Lie
Which do you think is the healthier food choice, carbohydrates or fat? Until recently, the average American would’ve instantly said carbohydrates are better because — well, because that’s what we’ve always been told. Flip over any package of food, and you won’t be surprised to see the USDA’s Dietary Guidelines and the Food Guide Pyramid printed on it. They are the icons of what it means to follow a healthy diet. What might surprise you, however, is how these guidelines came into being. The USDA’s Dietary Guidelines were initially released in 1980 and were designed to help Americans make better food choices. It was believed that by improving our diet, Americans would become healthier and live longer. In 1992, the Food Guide Pyramid was released to provide a visual representation of these guidelines and illustrate the ideal food types and portions sizes. The guidelines are based on a low-fat/high-carb diet. The premise behind this diet can be traced back to Ancel Keys, Ph.D., a physiologist from the University of Minnesota who also worked as a nutrition consultant for the U.S. Department of Defense during World War II. As an influential government advisor, Keys convinced the principal medical agencies that consuming fat increased the risk of developing heart disease. He used the 1961 Framingham Heart Study — which showed a
Chapter 1: Been There, Done That…Got Slim, Got Fat!
direct relationship between cholesterol levels and heart disease2 — to support his theory that saturated fat is what triggered elevated blood cholesterol levels. In turn, elevated cholesterol caused arteriosclerosis (heart disease), a condition associated with untimely death. Fingered as the death-causing culprit, fat took the rap. It was immediately decided that decreasing fat intake was the best way to reduce the risk of developing heart disease. However, additional studies conducted to support this assumption never showed conclusive evidence as to its validity. Nonetheless, from that point on, agencies such as the USDA, FDA, the American Heart Association and the National Heart, Lung, and Blood Institute would forever connect fat with premature death. To this day, there is still no concrete data to suggest that a diet low in fat is better than a diet high in fat, or that replacing fats with carbohydrates is a healthier option. Yet, the USDA’s campaign against fat has led Americans to believe that carbohydrates are, hands down, the healthier food choice. Opponents of the early low-fat movement warned that replacing fats with carbohydrates might be just as bad, if not worse. Skeptics in the medical and research communities challenged low-fat advocates to perform studies on the effects
For a more in depth look into cholesterol, and how the combination of fat and carbohydrates contribute to its formation, read Chapter 13: Cholesterol 27
Chapter 1: Been There, Done That…Got Slim, Got Fat!
of increasing dietary carbohydrates. Unfortunately, these tests were never completed due to a lack of time and money. It was decided the only real test would be the test of time.
The Results Are In
Over the past thirty years, the average American’s fat intake has dropped from over 40% to 34% and serum cholesterol levels have declined. Heart disease death rates have dropped even though the incidence of heart disease has remained the same. Public health officials insist low-fat/highcarb diets are partly responsible for the progress. Even so, we are now faced with a new epidemic — obesity. Obesity in America has surged from 14% of the population to over 22%. According to the Centers for Disease Control, specifically: More than a third of adults are slightly or moderately overfat 31% of adults 20 years of age and over have a body mass index (BMI) of 30 or greater, compared with 23% in 1994 One out of every seven kids is overfat 15% of children and teens between the ages of 6 and 19 are overweight, triple what the proportion was in 1980. Obesity cases have doubled over the past 20 years
Madness in Protein Power by Dr. Eades. 28
Chapter 1: Been There, Done That…Got Slim, Got Fat!
This should immediately lead to one question: why has the nation’s body fat gone up if fat intake has gone down?
Our battle against the bulge is being lost – miserably. Overfat/obesity has recently been declared a national epidemic now that more than 64% of Americans are overfat or obese. For years, this growing problem has been overlooked because it doesn’t result in immediate death. But when put into perspective, if obesity were a strain of deadly bacteria killing an equal number of people, the country would be in a state of panic. The number of deaths associated with obesity and overfat is expected to surpass the number of deaths from smoking. Approximately 300,000 people a year die from overfat and obesity, compared to 400,000 deaths from smoking. Ironically, in a less-publicized press release, the USDA now acknowledges that carbohydrate consumption may cause overeating and obesity (see Appendix II for the press release).
Facts about Weight Loss and Dieting
Being overfat requires the body to work harder than it was designed to. The excessive strain from the additional weight weakens organs and impedes normal biological functions. Imagine your body as a simple car, say a Volkswagen Beetle, designed purely for efficiency. It has a
Chapter 1: Been There, Done That…Got Slim, Got Fat!
simple engine constructed to get you from point A to point B. When taken care of properly, your Beetle requires very little fuel and maintenance, a situation that makes it ideal for passenger transportation. But what if your Beetle was forced to perform tasks it wasn’t designed for, like moving furniture? Say you attach a tow hitch to your Beetle, hook up a trailer with a 900-lb. bedroom set, and continue driving it around. The engine would still work and your car would continue to perform, but the excessive work would gradually wear down the gears and your engine. Then one day, your little efficiency car would simply burn out and stop working. When the human body becomes overfat, this is exactly what happens. A mere 10 to 20 pounds of additional weight is a heavy burden on your heart. The extra labor required to support the increased girth increases the risk of heart disease by 1.25% in women and 1.6% in men. In addition, it becomes a catalyst for other problems, such as gallstones, non-insulin dependent diabetes mellitus, osteoarthritis, respiratory disorders, certain forms of cancer, and an increase in overall mortality.
Americans Are Struggling to Lose Weight
It’s not that Americans don’t care about being overfat —we do. Constantly faced with the pressure to be thin and wanting to avoid the stigmas associated with being overfat,
In the end. each failed attempt only makes it twice as hard to lose the weight again. it does more harm than good. On average. Individuals are trying to shed the pounds by any means necessary. each person will attempt six weight loss methods a year for approximately two years.Chapter 1: Been There. In a rush to get their body fat under control. At what point will our nation and our health authorities realize the traditional wheels of weight loss are 31 . It goes without saying that our current approach to fat loss is failing us physically. dieters never learn how to train their body and change their lifestyle to prevent the pounds from coming back. Hence. when fat loss is carried out in this manner. only to gain it all back (plus more!). These same individuals spend over $5. Done That…Got Slim. mentally and financially. 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. Got Fat! 40% of women and 24% of men are actively working to lose weight at any given time. 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. we are now stuck in the middle of an overfat epidemic and riding on the axles of a wrecked vehicle.000 annually to lose the weight.
The premise behind low-fat/low-calorie dieting is based on the assumption that when calorie intake is reduced. excess fat is burned for energy. To your body. The Dietary Guidelines recommend 2030% of daily calories come from fat. approximately 10% from protein. One of the responses is to reduce lean muscle mass. This premise is oversimplified and flawed. 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. Done That…Got Slim. this is the traditional fat-loss and fat maintenance recommendation echoed throughout the medical community. Physicians and other fitness professionals are pressured from sanctioning government agencies and managed health care to support these guidelines. Lean muscle burns more calories per day than any other tissue. On prolonged calorie-restricted diets (more than three or four 32 . When deprived of calories. low-calorie dieting is the equivalent of a primordial famine. the body initiates a sequence of innate preservation responses to maintain equilibrium between calorie intake and calorie [energy] expenditure. and 60-70% from carbohydrates.Chapter 1: Been There. however. following these guidelines has provided no benefit in the area of fat management. Statistically speaking. For the most part.
If BetaUser chose to lose the weight simply using a low-calorie diet (Incorrect Weight Loss). Lean muscle is destroyed on prolonged diets. Fig 1-1. muscle is destroyed when there is a lack of calorie intake. he 33 . 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). This means muscle is destroyed to reduce metabolic overhead. calorie reduction is still the customary recommended approach to fat loss. In spite of this known occurrence. Done That…Got Slim. 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. studies show that close to 50% of the weight lost comes at the expense of lean muscle. In the first picture. 50% of the weight lost on a diet will come from fat and 50% will come from muscle.Chapter 1: Been There. Your BMR can end up being decreased by as much as 25-40%. One pound of lean muscle requires an average of 35 calories per day. Since maintaining muscle requires more calories than fat. weighs 250 pounds. Got Fat! weeks). and wants to lose 30 pounds. Accordingly. our person (whom we’ll call BetaUser) has 24% body fat.
The Complexity Continues: How Much Is Too Much Exercise? Over the years. I’ve left it as weight. In an attempt to replenish overdrawn energy reserves. maintain his existing lean muscle and decrease his overall body fat by 11%. Got Fat! would lose 15 pounds of fat. On the other hand. Surgeon General emphasized that the I would’ve preferred to use the term fat in place of weight here. energy expenditure is decreased further by reducing things like energy level. In short.S. nearly every calorie consumed is immediately stored as fat. if BetaUser chose to lose weight using the TrainChange approach (Correct Weight Loss). medical authorities have begun to stress the importance of exercise as a means to control one’s weight3. alternate hormones are released that work to conserve energy and increase calorie storage. 15 pounds of muscle. and end up gaining 1% body fat. digestion and fat-burning hormones. Another problem caused by low-calorie dieting is when the body enters starvation mode. the U. skin temperature. but to be consistent with the Surgeon General’s report. 34 3 . Once in this mode. the dual combination of decreased metabolic activity and increased energy conservation creates the ideal environment for rapid fat storage. he would lose the entire 30 pounds from fat. In the 1996 Centers for Disease Control Physical Activity and Health Report. While in this mode.Chapter 1: Been There. Done That…Got Slim.
especially while engaged in extreme physical activity. The idea of “no pain. Done That…Got Slim. Catabolism is the state in which your body breaks down muscle to manufacture energy. your body is in a catabolic state. or while involved in any activity that requires maximum physical exertion. [To underscore how bad catabolism 35 . exercise is only effective at controlling your weight if you understand how much exercise your body needs. This misguided logic couldn’t be further from the truth. Yet. engaged in a hard core free-weight session. Whether you’re slinging sweat and burning calories on the Stairmaster. The intent of the statement was to encourage inactive people to get up and moving. In reality. the more fat you will burn. it causes you to get fatter.Chapter 1: Been There. Therefore. the Puritan work ethic is a belief deeply rooted in our society. Got Fat! amount of exercise is more important than the intensity. when overtraining occurs. the “or more” in the Surgeon General’s recommendation has been translated into: the longer you exercise. in an intense kickboxing class. once again. this misguided recommendation only caused more confusion and damage. In fact. Undoubtedly. no gain” has conditioned us to believe that fat loss is contingent upon the amount of work we put in. 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.
In other words. For example. Cortisol.Chapter 1: Been There. This means there is a limited window of opportunity to actually benefit from exercise. also known as the “stress hormone. which can occur as a result of over-training. annihilating the very fat-burning muscles you are trying to build. Done That…Got Slim. you’ll still struggle to lose fat if you are under-eating. Cannibalism is when one human eats another. the effects of catabolism — in relation to fat loss — are more negative than positive. Something to think about Understanding how much exercise your body needs is crucial to your long-term goal plan. Muscle is broken down to fuel the body. This 36 . It is a naturally occurring hormone released during high levels of physical exertion and stress. similarly. even after you learn how to adjust your calorie intake to your BMR. Now whenever you allow your body to become catabolic. simply equate it to chewing on your thigh for dinner. Got Fat! is for your body I’ll leave you with this graphic memory hook. when muscles undergo prolonged strenuous activity. exercise is only beneficial for fat loss when performed at maximum intensity within a 90-minute time span. catabolism is when the body eats itself.” is the primary culprit behind this destruction. This is because.] As workouts persist beyond 90 minutes. cortisol is released at higher levels.
Chapter 1: Been There. also released during intense physical activity. I mean the people who actually labor in the trenches and devote their lives to mastery of the fat-loss process. 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). 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. Done That…Got Slim. Got Fat! phenomenon is known as exercise-induced dieting. Therefore. you must remember that cortisol is simultaneously tearing down muscle. I don’t mean doctors or scientists. Incredible as it may seem. you get hooked on the rush. By experts. you must remember why you are exercising: to increase lean muscle and burn fat. This is because endorphins. Since there is such a fine line between getting enough exercise and too much 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. you can physiologically become addicted to exercise. 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 . in my opinion. However.
Done That…Got Slim. Case in point: doctors have only recently started to suggest free-weight training as a means to treat overfat and obesity. These are the real experts in the field of fat loss and nutrition. as common as it may seem now. 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. Bernard McFadden and numerous others used their passion for living healthy to spur many of today’s fitness ideas. The original fitness aficionados like Jack LaLanne. while bodybuilders have always known its value in increasing a sluggish metabolism and in shedding unwanted pounds. dimwitted characters they are commonly portrayed as. conquering obstacles. blazing paths. Got Fat! during these events was astonishing. and defining standards. steroid-abusing. With that in mind. What I learned as a competitor. all the while maintaining an elite level of mental discipline and focus. is what ultimately inspired the development of the TrainChange exercise and nutrition strategy. Another contribution. Charles Atlas.Chapter 1: Been There. is the advocacy of resistance exercise. It was not an official 38 . Innumerable therapeutic concepts have their origins in the bodybuilding community. and that which was shared with me by other athletes. They stand at the forefront of the battle. I will dispel another belief: not all bodybuilders are the muscle-headed.
you must first learn how to work with this system instead of against it. realizing the value of healthy buttressing. bodybuilding does not receive the attention it deserves because it is depicted as a kinship built on muscles rather than brains. The majority of information we do have is based primarily on speculation and theory. modern medicine would only reflect page one. Given that. they’ll remain overwhelmed. and it’s unlikely that modern science will unravel the system anytime soon. This cannot be done with a pill. there is no general consensus as to how the body works with regard to calorie storage and utilization. chasing the problems of dilapidation. if you want to lose fat and keep it off. is that the body is equally efficient at storing calories as it is at burning them. Until more doctors and scientists tap into the knowledge of this community. Unfortunately. At present. but rather to manage it. but bodybuilders have been using it since 1900. Your objective should not be to eliminate fat.Chapter 1: Been There. however. What we do know. a 39 . Where to From Here: TrainChange If a complete understanding of the human body were placed in a 50.000-page book.000 years have gone into perfecting the body’s complex system of calorie utilization. a personal trainer. Over 100. Done That…Got Slim. Got Fat! medical recommendation to promote health and wellness until the early 1980s.
The objective of chess is to hunt down and capture your opponent’s king. this is essential to designing an effective exercise and nutrition strategy. Instead of trying to change the way our body has functioned and survived throughout time. you’ll need a lifelong fitness plan. Done That…Got Slim. we must reprogram our body to burn calories instead of storing them. and the mental obstacles will be uncovered as you read on. prepare a strategy that works with your body instead of against it. both physically and mentally. a fad diet. Second. years from now gastric bypass surgery will be viewed as the equivalent to the age when doctors used leeches to suck out illness. Your plan should be designed with the intent of keeping you healthy. to maintain your success. liposuction or surgeries that induce calorie deprivation. In fact. To successfully control fat. and focus on the way we’ve begun to feed it? Fat management is complicated. Fat loss is akin to playing chess in that it requires a strategy of calculated moves. you must do three things: First. Got Fat! piece of fitness equipment. shouldn’t our efforts be aimed at working with the natural accord of the body.Chapter 1: Been There. prepare for the known obstacles of fat loss. but not impossible. In our era of calorie abundance. Each player has a turn to attack an opponent’s position while defending his or her 40 . The physical obstacles are the powerful survival responses already introduced. Finally. both physically and mentally.
entering the dreaded starvation mode and getting stuck on fat loss plateaus. I’ve taught numerous clients and friends how to control their body fat using the same basic techniques. not rituals and dogmatic beliefs. but victory goes to the player with the most well-planned strategy. On the defense. it prevents your body from storing calories. Got Fat! own. While on the offense. and increase your metabolism. it forces your body to burn excess calories. I’ve used it to control my weight for the past ten years. During a diet. 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. you win the game. It’s about assessing where you are. It’s a collection of offensive and defensive moves for use in your fat loss battle. but the paths and obstacles are the same. and mapping out a strategy to get you there. Furthermore. The principles are practical and realistic. build lean muscle. All of the TrainChange moves are based on sound. Professionally. They are based on evidence and facts. scientific principles. the opponent is your body and the goal is to capture its fat. focusing on where you want to be. Everyone’s strategy will be different. By following the examples and using the 41 . TrainChange is a well-planned fat management strategy.Chapter 1: Been There. Once you master the strategy. Done That…Got Slim. you’ll see that long-term maintenance requires less work. TrainChange is about foresight. On a personal level.
2 and 3. The average man burns 2.500 calories per day. you too will achieve a quick and decisive victory.Chapter 1: Been There.700–2. 42 . Done That…Got Slim.500 calories. Note: The average woman burns 1. A pound of fat contains 3.000 calories per day. Got Fat! advice of those who have already won the game.200–2. Cross-Check #1 Compare what you learned in this chapter against your Personal Inventory answers for questions 1.
Her plan revealed that she’d have to lose 23 pounds (of fat) to reach her ideal body fat percentage. butt. Between the loss of fat and the increase of muscle. I immediately created a goal plan based on her requests.” She then went on to add. “I want to lose about 20 pounds. she’d also have to boost her metabolism by increasing her lean muscle as well. and get a six-pack. I want to have more energy and improve my breathing. When she arrived at my office her perky energy filled the room with excitement. yeah. the muscle tone and increase in energy would be natural derivatives of her progress. tone my arms. 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. and had 28% body fat.” Seeing that Susan wasn’t lacking in the faith department and was eager to get started. 136 pounds. in order to keep the fat from coming back.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. After explaining to me that she had lost weight on other diets but always gained it back. “Oh. the ideal body fat percentage for her age was around 22%. This time. Although not severely overfat. She was 5’3”. legs. she went on to say. 31 years old. however. Susan’s 43 .
Significant change requires significant sacrifice. When you approach your goal with the intent to make as few sacrifices as possible. it’s because you weren’t working. She would reach her goal in approximately 18 weeks. it’s because you aren’t.” “Susan. If you get back from the gym but don’t feel like you’ve just worked out. and I don’t like to exercise. she looked up with an unpleasant grimace and said. I’m frequently asked if living a healthy lifestyle gets easier over time. Taking hold of her nutrition plan and scrutinizing it for several minutes. there are days I’d rather eat a slice of pizza 44 . To be perfectly honest. It isn’t. “But I don’t want to give up my orange juice and oatmeal in the morning. replacing old habits with healthier ones is not going to be a painless process. The answer is no. Bottom line.Chapter 2: What It Takes To Get In Shape total target weight would be 120 pounds. you’ve become habituated to having junk food parties in your mouth and only using your muscles to provide the guest transportation. contingent on the level of effort she put into her routines. More than likely. don’t expect to see results. it doesn’t get easier.” You’ve Got to Face Reality People have been misled to believe that eating healthy and exercising is supposed to be easy. If you follow a nutrition plan that doesn’t make you feel like you’re sacrificing anything. not many people do.
your resolve increases and living healthy eventually becomes an everyday habit. eat the pizza — no one will know. “Go on. you get accustomed to living the lifestyle. Then. love handles and junk food hangovers. you feel great because your energy level and self-esteem have also gone up. In the end. “I look great!” But in addition to that. You feel a new sense of well-being. Physically. Each time you make a healthy choice. you start doing things you never thought possible. cottage cheese thighs. is that you acquire a subconscious discipline over time. even once all of this occurs. those habits develop into permanent lifestyle changes. In turn. As the process continues. 45 .” or “You really don’t need to go to the gym because missing one day won’t hurt” are thoughts I continually battle with. you get excited at the physical changes taking place in your body. In other words. before you know it. Yet. Just realize (and appreciate) that looking and feeling this great are the benefits of continually working through the process. you feel healthier. The good news. something I call living on healthy autopilot. stronger and more confident about yourself. you realize it’s easier to live with the sacrifices required to stay healthy than it is to deal with the pot belly. however.Chapter 2: What It Takes To Get In Shape instead of a meal replacement bar and struggle to make the healthy choice. You look in the mirror and say. don’t expect the process to get easier.
For example. So at this point. studies have shown that individuals consistently putting 100% into nutrition but only 30% into exercise barely lose five or six pounds. but it is the balance that exists between each component that determines the success of the TrainChange fat-loss strategy. if we were sitting in my office. Well. Nutrition. it is.Chapter 2: What It Takes To Get In Shape The Three Basic Components Required to Get in Shape The secret to losing fat and keeping it off can be broken down into Three Basic Components: Exercise. “But were you doing them correctly?” In my experiences I’ve learned that people apply each component to their own degree of personal preference. On the other hand. that’s why I call them the “Three Basic Components. At first glance. I’d lean over and whisper to you.” I’m sure you have used these components at some point in your fat-loss battle but didn’t get the results you wanted. training diehards who consistently give 100% to exercise but only 30% to nutrition end up with a lot of muscle — hidden under fat. 46 . and Consistency. those who give a staggering 30% to exercise and 30% to nutrition eventually get frustrated with their lack of progress and give up altogether. Meanwhile. this may seem incredibly basic.
Chapter 2: What It Takes To Get In Shape How are you applying the Three Basic Components? Consistently giving 100% to Exercise and 100% to Nutrition? Giving 100% to Exercise but only 30% to Nutrition? 47 .
“Lose X pounds of fat in one week. As consumers.” “Product ‘X’ will make exercise easy and fun. Rather. they’ve likely arisen from marketing professionals and media hype.” and “Our Xweek program will leave you healthy and fit forever” are 48 .Chapter 2: What It Takes To Get In Shape Giving 100% to Nutrition but only 30% to Exercise? Giving 30% to Exercise but only 30% to Nutrition? Up until now. we are constantly being sold on ideas of the impossible. many of your beliefs about the Three Basic Components probably haven’t come from scientific facts.
). hand me their map and expect to be taken directly to their treasure. those with little or no fitness background are more receptive to the new concepts.e. “If what you’ve been doing works. I call it chasing the fat-loss rainbow. In contrast. As would be expected. nutritionist. As a fitness specialist. because practices they have followed for years and held so dearly are difficult to let go. the fat loss information I provide clients with either a) amazes them. personal trainers. individuals often assume I know the shortcut to the end of the rainbow. Amidst their resistance. ultimately setting us up for failure. we eagerly chase after it. Not because their personal insight isn’t valuable. I simply ask.. etc. but still struggle with their own fat-loss battle (i.Chapter 2: What It Takes To Get In Shape messages that create unrealistic expectations. dancers. In both 49 . And considering weight-loss and dieting product retail is an $80 billion-a-year industry. The first thing I tell them is to throw their map — along with everything they’ve heard about fat loss — out the door. or b) upsets them. doctors. then why are you still overfat?” The majority of what they’ve been taught about fat loss came from dogmatic practices and half-truths. As I strip away the hype and take away the bells and whistles. the most difficult clients are those already involved in fitness. They walk into my office. but because they usually don’t have a realistic approach to solving their fat-loss problem. professional athletes. aerobic instructors.
I provide the guidance and tools they’ll need to make the fat loss journey: a new map. I emphasize they shouldn’t expect to see results at the end of every week. Granted. dedication. commitment and. I help them establish a realistic and achievable goal. 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. By starting at this point. but it’s the truth. instructions on exercise and nutrition. fat is not shed instantaneously. I tell clients my technique requires hard work. if I didn’t painfully thump them in the head with a harsh blow of reality I’d be another fictitious rainbow. In short.m. instead of 6:00 a. For the ones who are ready. From the outset. I believe my job as a fitness specialist is to guide and empower my clients with information. 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.Chapter 2: What It Takes To Get In Shape cases. most of all. After spending two hours in traffic (with no 50 . Some people don’t like this approach because they still want to believe the hype. and tips on how to overcome them. it’s not the most encouraging thing to hear. a list of known obstacles. It’s important they understand that with TrainChange fat-loss strategy. When such is the case.m.
Come five o’clock. the best way to recuperate from a bad day and increase your energy level is to exercise. exercise is the easiest of the Three Basic Components to implement. shirt and jacket twice. you get into the office late where you find 62 e-mails and 23 voicemails all marked URGENT. and rest. you walk out of the office to see that your missing lunch is staring at you from the backseat of your car. Then you realize that sitting on the kitchen table at home lies the lunch you prepared this morning — which partially contributed to your tardiness. Believe it or not. Exercise is the best way to increase your metabolism and energy level. 51 . Yeah. Intense activity forces your body to convert fat calories into energy.Chapter 2: What It Takes To Get In Shape accident to show for it). The more intense the activity the more calories you burn. you remember that your cash and ATM card are in the jacket you wore yesterday. which metabolizes more calories into energy. It turns up your fat-burning furnace. all you want to do is get naked. By the time you make it home through an additional two hours of senseless traffic. once you get started. Moreover. exercise promotes muscle growth. After checking every pocket in your pants. we all have those days. That is. Done in the form of progressive weight training. having managed to survive all day eating only a package of doughnuts and leftovers in the lunchroom fridge. lie down. it provides instant mental and physical gratification.
eating is viewed as a necessity. your BMR.Chapter 2: What It Takes To Get In Shape and as your muscles continue to grow. what good are doughnuts without another 20-minute wait. Yet. In fact. The 45 minutes we spend standing in line for a box of Krispy Kreme® doughnuts replaces free-weight training and. The net effect of adding exercise to your daily routine is an increase to your energy level. What’s more. people treat exercise as an optional component in life 52 . Both young and old can benefit from regular exercise. studies suggest that not exercising is risky behavior. keeping your body active is required to maintain good health. To most. the more energy they require. this time for Starbucks®? Amazingly. The reality is. and your Total Daily Energy Expenditure (TDEE). Over two-thirds of adults do not engage in physical activity on a regular basis. 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. but doesn’t. The average person knows he or she should exercise more. So what do you think you’ll have more of with all of this energy flowing through your body? Energy. while exercise is considered an elective. people are willing to spend more time destroying their body than they are willing to devote toward improving it. of course. And the most common excuse people give for not doing it? Lack of time.
Muscle growth is ultimately controlled by the release of growth hormones. 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. Nevertheless. To prevent this. it’s your responsibility to exercise at least three times a week — otherwise. aside from living your life with morning breath. you are in a constant battle to keep the muscle you have. plugging their noses while yelling. Second.” in time. you still would not get that big. a lack of friends and people running. Imagine what would happen if you didn’t brush regularly. exercise merely helps to maintain it. Think of it like this: exercise is to your body what a toothbrush is to your teeth. your buttery yellows would rot and fall out. if you trained three times a day every day for an entire year. Another common reason I hear for not exercising is a fear of getting too muscular. Regrettably. “’Yuck mouth’ has entered the building. the underlying principle of TrainChange is 53 . That is to say.Chapter 2: What It Takes To Get In Shape because they don’t feel the immediate ramifications of not doing it. they will. you make time to brush your chompers every day. As it is. These hormones are released in limited amounts to ensure your body remains within a natural balance. but eventually. In fact. Well. we don’t have the same peer pressure to exercise as we do to have fresh breath. let’s set the record straight: exercise alone will not turn you into the Incredible Hulk®.
free weights. Whichever modality you decide best suits your needs. Rather. of course. “I don’t want to get too big” excuse out the window. isokinetic machines for targeting specific muscle groups. every day. when it comes to exercise you may not know what to do or how to do it. In short. and by progressively adding more weight and repetitions. By simply doing the basic exercises (listed in Appendix II) very well. Pilates® equipment to combine stretching and strengthening exercises and. you can throw the lame.Chapter 2: What It Takes To Get In Shape about learning how to control your body (so don’t think you’re going to wake up one morning and suddenly find an extra 10 pounds of muscle added to your butt). I’ll tell you ten things you must consider when planning an exercise routine: 1. If you’re a beginner. There is Nautilus® equipment for simple routines. remember that a mastery of the basic exercises should be your first priority. I’m not going into a detailed explanation of how to exercise. So. you need an exercise routine. The equipment in most of today’s gyms is quite intuitive. you should be more worried about maintaining muscle than gaining too much of it. because that isn’t the intent of this book. you can produce the same results as if you were an exercise expert. how should you go about improving your exercise habits? First. For that reason. Knowing this. Exercise a minimum of three days a week 54 . That’s okay – it’s an obstacle you can easily overcome.
A good routine incorporates all ten modalities into a single workout. several are listed in Appendix II as well. whether you consider yourself a beginner or an expert. And remember. Nautilus machines are better for toning and defining muscle. Don’t train the same muscle group within a 36-hour period. not harder. 6. the best results come from training smarter. 5. I recommend using the basic exercises already mentioned. 2. if you have never exercised in your life. 7. 3. 9. 55 . Give your body enough time to recover after a workout. Free weights are best for building muscle. it’s never too late to start.Chapter 2: What It Takes To Get In Shape (six maximum). Use cardio to burn fat (to reveal the muscle you already have). there are a number of great books dedicated exclusively to performance training and targeting specific body parts. 4. Perform no more than 90 minutes of total exercise. Cardio shouldn’t be done more than every other day. In brief. When you are ready for a more advanced routine. Allow no more than a 2-minute rest between each exercise. 8. 10. For a beginner to mid-level routine. Stretch between every exercise.
the majority of your day is spent struggling to stay on your nutrition plan. read the paper. After making it through the post-lunchtime drowsy. take care of your pet or kids. As noted earlier. You are constantly required to make decisions that affect your satiety. You go home. etc.m. But when nutrition is compared to exercise.m. insulin level. you do your routine and get out by 8:00 p. When leading a healthy lifestyle. In contrast. less than two hours a day go toward exercise. At noon.m. get showered. and squeeze in a snack while at your desk or while returning those urgent messages. head-bobbing whiplash game. In my opinion. the level of effort put into all Three Basic Components must be 100% equal for them to be effective. exercise or nutrition. As an illustration. BMR. you are in the office by 9:00 a.m. the majority of the fat-loss process is about remaining in compliance with your nutrition plan. Therefore. Once there. you eat another snack at 3:00 p.Chapter 2: What It Takes To Get In Shape The Second Component: Nutrition I’m often asked which is more important. you actually get up at 6:00 a. let’s say your average day is similar to this: Having figured out how to correctly set your alarm clock.m. you eat lunch. I believe 70% of your results come from nutrition while 30% come from exercise. Like a good little worker bee. You get off work and make your way to the gym around 6:00 p. the answer is nutrition. and eat breakfast.m. then eat dinner around 8:30 p. You talk on the phone 56 . catabolic state.
If you haphazardly consume calories throughout the day you definitely won’t reach your goal. or whatever. if you don’t follow your nutrition plan. and requires more work. if you don’t eat enough calories you’ll also gain weight. and at 11:00 p. it has to be from your nutrition plan. 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. Obviously. Anyone already successfully living a healthy lifestyle unquestionably agrees that following a nutrition plan is more complicated.Chapter 2: What It Takes To Get In Shape and watch a little TV. your body won’t receive the nutrients it needs to benefit from exercise. if you aren’t following a sound nutrition plan. get some work done. You brush your teeth— because you refuse to be called “yuck mouth” — and prepare your lunch (placing it next to your car keys). you have to consciously stop and eat six times.m. eating too many calories results in weight gain. regardless of how many hours of exercise you are putting in to burn fat. you have another snack. Furthermore. Providing your body with the correct amount of calories is the most challenging aspect of fat loss. you’re wasting your time. than following an exercise routine. and as already mentioned. you can’t just throw anything into your mouth. Bottom line. 57 . Equally important. anyway.
it will only be effective if used on a regular basis. something that does not occur overnight. the rubber band conforms back to its limp shape. New routines are constantly required to bring about adaptation and change. Consistently applied resistance causes the rubber to become tight and toned. Following a well-designed fitness strategy is the key to achieving steady. the longer you follow them. instead of using this as an excuse to skip a day in your routine. On average. To your body. At the same time.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. Luckily. a single day of missing your routine won’t snap your body back into its original shape. and vacations into a lifelong fitness strategy. cheat days. it does not happen in 48 hours. Your body responds to fitness routines the same way. the more results you will see. Consistency is following the directions until you get there. however. All the same. As tension is eased. expect to put forth effort for a minimum of fourteen days before any real change takes place. lasting results. adapting to a routine is like pulling a rubber band from both ends. Consistency. is 58 . three days. even if you have a great routine. In fact. For that reason. routines are merely templates that help you start making lifestyle changes. use it to incorporate rest time. or even a week. unlike a rubber band.
Over time. in turn. It is a contract you make with yourself and commit to following every day. and question how to get around them. Undoubtedly. and use those skills to simply kick the new one out of your way. use routines to make informed decisions to keep you from veering off your intended path. After 59 . scratch your head. nor is it a quick fix. all as a result of learning how to ride a bike as a kid (oh no. and it was a really traumatizing experience). you’ll think back to how you overcame previous obstacles. you overcome an obstacle and empower yourself. The TrainChange strategy is not an intermittent fat-loss solution. Once combined. Each time you make a healthy choice. and two on the other. Like a tourist reading a guidebook. the easier it will become to do them. not the clichéd bike analogy! But I really do have the scars. 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.Chapter 2: What It Takes To Get In Shape the force that causes the change to occur. I must tell you that I have a scar on my left knee. this places you in control of your body. you have a guideline for your journey that keeps you moving in the right direction. as you encounter new obstacles you’ll no longer need to stop. It is the glue that binds exercise and nutrition together. two on my right. Instead. three on my left elbow. the more often you follow the routines. To change the subject.
Some fall off completely. 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. My philosophy was to design a generic model that could be customized to fit into anyone’s lifestyle. you will eventually reach your destination. specifically. It’s a logical approach to control fat storage and utilization. you don’t have to start at point A each time. just remember that as long as you are willing to get back on your bike. Sooner or later. you are bound to fall off the fat-loss bicycle. others fall partially and just get dragged along until they can’t take it anymore. Until you do. I eventually rode that bike.Chapter 2: What It Takes To Get In Shape several weeks of practice. TrainChange is not a diet. you’ll get tired of falling and you’ll finally commit to staying on the fat-loss bike. one that would allow for enough flexibility to adjust to people’s 60 . Inevitably. Something to think about As previously mentioned. Some fall harder than others. A part of consistency is also learning how to get back on the bike. to learn from your mistakes. Things happen. Simply wipe the dirt off your butt. In the end. the only thing that kept me motivated about wanting to ride it was that I got tired of falling off. But when you fall. and keep making progress. hop back on your bike and start riding from where you left off. I know how difficult it is to stay on a fat-loss regime.
foundation construction. etc. but construction of a house in the sand will have a different set of problems than construction of a house on a hill. think of the process used to construct houses. nutrition plans and consistency are blueprints used to implement the patterns. achieving long-term fat loss will always require an 61 . roofing. Using this approach.e. an absolute solution cannot be derived. installation of windows and doors. Protein Power. and exercise routines. This is important because. a solution can be created based on an individual context. since everyone is unique and lives within different constraints. 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.) are reusable design patterns. The fundamental design principals are universal. Think of TrainChange as an architectural structure for establishing a long-term fat loss goal..Chapter 2: What It Takes To Get In Shape body type and various needs. All the same. The process is basically the same: grading and site preparation. Atkins. The Zone. To illustrate this point. once the forces that drive the problem of fat storage and excessive calorie consumption have been identified. where diets (i. To deal with these varying constraints. This form of standardization decreases the amount of time it takes to construct houses and reduces costly errors. However. etc. framing. TrainChange revolves around the “problems” that lead to excessive fat storage and calorie consumption versus merely applying a short-term “solution” to decrease fat.
I’m sure you understand why a “miracle” fat loss pill hasn’t been created.Chapter 2: What It Takes To Get In Shape effective exercise routine. you should realize that losing fat is not the 62 . Yet. body type and Long Term Goal plan. At this point. nutrition. Protein Power. the TrainChange mission Diets like The Zone. are treated as pluggable components that can be integrated into TrainChange according to your lifestyle. Atkins. a sound nutrition plan. Applying a TrainChange Strategy Now that you have an idea as to what is required to lose fat. and consistency. 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. Therefore. everyone will encounter semi-unique constraints and obstacles that must be dealt with in order to achieve their fat-loss goals. etc. it’s safe to say there will never be one. And based on what you have just learned about exercise. is to assist you in reaching your goals by identifying and preparing for known constraints.
Next. Using exercise to increase lean muscle as a means to maintain a high metabolism. TrainChange is a “problem/solution” approach to fat loss. TrainChange then defines patterns and relationships within the problem domain and offers you the following solutions to deal with problems as they arise: 1. 2. 3. 3. into the following problem domain by: 1. 2. Therefore. Minimizing the loss of lean muscle associated with dieting and preventing fat-loss plateaus.Chapter 2: What It Takes To Get In Shape problem preventing you from reaching your goal. Recognizing foods [and food combinations] that cause excessive calorie storage. from both a physiological and psychological perspective. Overcoming the mental fatigue of staying in compliance while following your nutrition plans and exercise routines. In other words. Developing eating habits that force your body to burn excess calories and fat. it’s a logical strategy that keeps fat off by: 1. 2. Teaching you how to make better food choices on your own. TrainChange places the known difficulties of fat loss. Finally. Setting up cheat days to help maintain a high metabolism 63 . Incorporating exercise into your lifestyle and instructing you on how to deal with peers who are not dieting. Finding balance between sticking with your nutrition plans and exercise routines while maintaining a normal life. The problem is keeping it off. 3.
you’ll get lost and never be able to complete the 64 . All to be done over a finite period of time. For this reason.Chapter 2: What It Takes To Get In Shape and to provide you with a mental break from dieting. As we all know. the focus of TrainChange is on teaching you how to keep the fat from coming back while you are taking it off. You will acquire skills that enable you to plot a course to any fitness goal. For this reason. results on this type of program do occur. don’t sheepishly follow your TrainChange routines. The ultimate goal of TrainChange is to teach you how to develop your own nutrition plans and exercise routines. Reduce fat intake. but the extreme level of calorie reduction cannot be maintained. By doing this. the individual typically regains more weight than was lost. Increase exercise. 2. when a routine is not available. fat is gradually put back on. In the end. Reduce calories. the solution is to: 1. Using the old approach. physically or mentally. Because of the damage this approach does to one’s metabolism. the ultimate problem associated with fat loss — KEEPING IT OFF — is solved by the time you reach your goal. 3. If you do. This is in contrast to the traditional “solution/problem” approach to weight loss.
One. “Why were they designed in that manner?” Try to figure out how you could have created your own routine and produced the same outcome. or intensity level. you could cut out some of your breakfast calories (which does not mean skipping breakfast entirely) and save them for the luncheon. Two. begin to substitute additional foods into your nutrition 65 . because everyone starts asking what are you eating and why. The point is. say you’re planning to attend a business luncheon. With TrainChange. The challenging part. this proactive approach to obtaining your goal reinforces the discipline you need to maintain long-term success. in your workout for the day (and actually do the workout rather than just talk about it). Three.TrainChange.com to increase the exercise. however. when following your TrainChange routines. always ask yourself. you know food from your nutrition plan won’t be available. you’ll ALWAYS have options that empower you to stay on your fitness path. you could use the total daily energy expenditure calculator at www. once you’ve learned how to TrainChange. is remaining committed enough to look for those options. Hence. For example. From prior luncheons. Should you choose to do so. you could bring your own lunch — not always a popular choice. you now have several options. Do this for the first eight weeks.Chapter 2: What It Takes To Get In Shape journey on your own. Once you are comfortable utilizing the routines.
Now really. standing backward. doesn’t exceed more than 2 pounds of weight loss per week. I guarantee. our standard for picking a nutrition plan is usually based on the latest fad diet receiving the most press. One Diet Does Not Fit All With so many diets on the market. 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. Similarly. each time you read it. and is something you are truly comfortable with. you’ll learn how to TrainChange more efficiently. To get the most out of this book. or worse yet. and new ones constantly being introduced.Chapter 2: What It Takes To Get In Shape plan while looking for ways to increase your total daily energy expenditure. we are as effective at choosing a diet as we are aiming for a bull’s-eye wearing a blindfold. keep it as a reference guide. Picking the diet — or method — you are going to use to 66 . don’t just read it once – instead. how are you supposed to choose the one that’s right for you? Should you follow low-fat/highcarb. or a variant of them all? At best. what use is that? Presently. 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. low-carb/high-protein. low-carb/high-fat.
regardless of how committed you are to following a nutrition plan. Those more efficient at burning fat do better on the high-fat/low-carb diet. The approach you choose can make the difference between losing fat or gaining more of it. personal research and interviews. From the experiences I’ve had working with various clients. one thing does remain the same in all of us: we must all eat according to the needs of our body. Which Diet Should You Use? In hopes of finding out why people respond better to certain diets. and we must exercise to boost those needs further. Therefore. I began looking for successful (and unsuccessful) dieting patterns. In other words. My goal was 67 . everyone is unique and requires a different type of diet. And yes. I’ve learned that not everyone metabolizes calories the same way. if you are following one that doesn’t work for YOUR body. Some people are genetically designed to burn carbohydrates better than fat and do well on the traditional high-carb/low-fat prescription. Granted. I’ve come to the conclusion that the one-size-fits-all concept of dieting is fundamentally flawed. I didn’t have the resources to conduct a full-blown research study so my outcome was based purely on observation.Chapter 2: What It Takes To Get In Shape lose fat should not be taken lightly. you’ll never reach your goal. there are those who are a mixture of the two. Truth be told. However.
as well as an occasional sweet. what I wanted to know is what they were eating and in what quantities. cookies] and meat. cakes. and since they didn’t crave it.] Another interesting observation was their lack of desire to eat sweets [junk food like candy bars.Chapter 2: What It Takes To Get In Shape to develop several generalized approaches to fat loss based on the needs of my clients. [Yes. many said it often left them feeling bloated 68 . I looked on in envy as they indulged in the very foods I have to vehemently steer away from. essentially reducing them into repeatable methods. especially red meat. So. they are often the ones who have a difficult time gaining weight. Some simply avoided them because they felt it was the healthy thing to do. When it came to eating. they pretty much ate as their taste buds led them without concern about the number of calories consumed. they never made a conscious effort to incorporate these foods into their diet. Their meals consisted of everything from fruit to pasta to orange juice. In fact. I immediately noticed this group normally had small body frames and bone structure. In regards to meat. 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. with very little body fat and muscle mass. and to then customize those approaches into simple templates.
while another was done by Garner and Wooley (1991). many of them grew up as weighty children or teenagers and have constantly battled with their weight. 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. what they considered eating “anything” is what I’d consider as the traditional high-carb/low-fat diet. I later learned that this occurrence had also been observed in clinical studies. All in all.Chapter 2: What It Takes To Get In Shape and heavy so they only ate it on rare occasions. While observing these individuals. One of these substantiating studies was conducted by Stunkard. in the bite size. In my own analysis. I would further conclude that because of their constant struggle with weight. Group B Next on my list were those people who gain weight with no problem. many in the B group ate fewer 69 . in the speed of eating. Lindquist and Meyers (1980). This group had an obviously larger build with more muscle mass and a thicker bone structure. These studies concluded that most obese people do NOT eat more than the general population. Cool. there was no indication they ate more overall calories than Group A. Yet. or in the total calories consumed between obese people and the general population. The research showed that there is rarely a difference in the amount of food consumed.
they have a genetic tendency to build muscle quickly. Like Group A. share several unique qualities with the other groups. they ate a large variety of foods high in protein. it was the basic high-carb/low-fat diet. They did. when compared to Group A and Group B. nor as thick as the second. 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. in addition to being able to readily shed fat when desired. Although not as lean as the first group. 70 . I thought back to two topics I had studied while working as a personal trainer: somatotypes and muscle fiber types. In other words. their body fat would quickly begin to climb. Using your Body Type and Muscle Type to Determine your Diet Amidst this information gathering a light bulb in my head went off. they eaily maintain their ideal amount of body fat. Group C was able to maintain and gain both fat and muscle. they simply increased their exercise/activity level and easily took it off. and if they didn’t monitor their calorie intake.Chapter 2: What It Takes To Get In Shape calories than their lean nemeses. So as a whole. instead of reducing their calorie intake. And once again. Like Group B. there was very little difference in the types of food they ate. however. when their body fat did increase.
but everyone is a mixture of all three types. no one is simply an endomorph without also having some mesomorphic and ectomorphic qualities. finding relationships between morphology 71 . Harvard psychologist Dr. Sheldon developed somatotyping as a way to classify people according to their body type. an extreme mesomorph is a 1-7-1. He believed that people can be classified into basically three body types: ectomorphs. muscular (mesomorphic) and fat (endomorphic) an individuals body is. For example. William H. Thus. and is questionably an exact science. according to Sheldon’s system. Ratings are determined by the degree to which an individual exhibits a specific somatotype. Although somatotyping is not 100% accurate. and then describes it using three numbers on a rating scale from 1 to 7 (one being the minimum and seven the maximum). we have predominance toward one or another. mesomorphs and endomorphs (Figure 2-1). a 7-11 would have minimal mesomorphic and endomorphic features and would be considered an extreme ectomorph. As illustrated in Figure 2-2. Somatotyping examines how linear (ectomorphic).Chapter 2: What It Takes To Get In Shape Somatotyping In the 1930s. it is successfully being used to create classifications in other areas such as identifying personality types. Still. while a pure endomorph is a 11-7.
Visual Somatotyping Mesomorph Endomorph Ectomorphs are typically tall and thin and have a narrow body.). and identifying nutrition and exercise behavioral patterns. gymnasts. Endomorphs are stocky.Chapter 2: What It Takes To Get In Shape and disease. distance runners. wrestlers. have a round body. short arms and legs. etc. and very little fat (basketball players. etc.). and tend to store considerable body fat (football players. 72 . etc. Mesomorphs are usually more muscular in their arms and legs. have broad chests and an average amount of body fat (sprinters. swimmers. shot putters.). high jumpers. wiry muscles. Ectomorph Fig 2-1.
having a better understanding of your predominant muscle-fiber type will allow you to tailor your nutrition plans 73 . Type I fibers have a high capacity for oxidative energy metabolism. Type IIa fibers are an intermediate hybrid of the other two and possess both aerobic and anaerobic qualities. especially fatty acid oxidation. skeletal muscle makes up 35-50% of your body mass. on the other hand. meaning they have the ability to create energy from oxygen and fat as well as glycogen. On average. these muscles create energy by combining fat and oxygen. have a high capacity for glycolytic energy production and receive their energy from glycogen (or stored carbohydrates).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. 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). For that reason. In other words. Approximately 20% of your total energy expenditure comes from skeletal muscle activity. and it plays a major role in metabolic activity. Type IIb fibers.
As would be expected. Ectomorphs. Lastly are 74 . all three somatotypes are a mixture of Type I and Type II fibers. In contrast. thus maximizing energy utilization and reducing excess calories from being stored as fat. since fat is their primary fuel source. require more fat and oxygen (aerobic) to produce energy within the muscle. Still. Type I is most dominant in ectomorphs. they require glycogen. Type IIb in endomorphs and Type IIa in mesomorphs. Ectomorphs also do extremely well in endurance activities. Since their muscles create energy without oxygen (anaerobic). As a result. with the highest concentration of Type I fibers. Logically. each somatotype has a predominant muscle type.Chapter 2: What It Takes To Get In Shape and exercise routines to the needs of your body. powerful weightlifting endomorphs have a higher concentration of Type IIb fibers. such as distance running and cycling. Muscle Metabolism Because each somatotype has a predominant muscle type. This makes people belonging to this type incredibly efficient at metabolizing fat. their muscles store more glycogen than fat. their muscles store more fat than glycogen. for instance. and the ratio and distribution of these fibers is determined by individual genetics. they each have metabolic strengths and weaknesses that allow them to excel at different activities.
which fuel does the mesomorphic sprinter benefit from the most. they can be conditioned to use oxygen and fat as well.Chapter 2: What It Takes To Get In Shape the quick sprinting Type IIa mesomorphs. if the muscles of endomorphs utilize carbohydrates better than fat. As the hybrid of the group. I focused my initial questions toward athletes to represent the most consistently active part of the population. why is carbo-loading such a common practice among athletes? That is to say. Type IIa fibers have the ability to store intermediate amounts of both glycogen and fat.] I started with the hypothetical question: if science has shown that Type I and Type II fibers metabolize calories differently. Furthermore. they are the only fibers capable of doing this. 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. With this in mind. who have the unique ability to create energy from oxygen. my gray matter began to throb with questions! [To account for the variables of inactivity and a lack of exercise. what benefit does an ectomorphic marathon runner gain from eating carbs when their muscles function better on fat? Second. carbohydrates or fat? And if 75 . Although their Type IIa fibers are similar to Type IIb fibers in that they initially require glycogen to produce energy. fat and glycogen. where would their unused carbohydrate calories go? Would they be stored as fat or burned as energy? Just the same.
they’d utilize more calories for energy and store fewer calories as fat? With that. my research was taken in another direction. research in these areas. In the end.Chapter 2: What It Takes To Get In Shape consumed simultaneously. 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. 76 . isn’t it logical to assume that if individuals ate calories suited specifically to their unique somatotype makeup. and no immediate answer could be found. Cross-Check #2 Compare what you learned in this chapter against your Personal Inventory answers for questions 3. if any. I was left with one prevailing question. which would be used for energy? Which would be stored as fat? Surprisingly. I found very little. 4 and 5.
the overfat epidemic will 77 . the belief is that fat loss revolves around consuming excess calories. Although Copernicus wasn’t the only astronomer to believe in this theory. their answer to the overfat epidemic is to reduce the intake of calorie-laden fat. Hence. and the Earth being one of the planets going around it was an unthinkable concept in the sixteenth century. Had it not been for Copernicus’ courage to take a stand and question the beliefs of his time. 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.” wrote Copernicus.Chapter 3 The TrainChange Approach to Fat Loss “The Sun is the center of the universe and the planets (including the Earth) revolve around it. 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. he was the only one bold enough to address it. It goes without saying that this approach is not working. modern astronomy would not be where it is today. Out of fear that the idea would get them into trouble with the church. Today. other astronomers refused to question the status quo. Four hundred years later. Blinded by an antithesis toward fat.
and other occasions. 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. birthdays. Whether it’s eating during the holidays. In order for humans to function. to be productive and. Therefore. I believed the problem of overfat could be remedied by minimizing the accumulation of excess calories. most of all. we should stop trying to eliminate fat. Rather. 78 . But the principal problem is what we are eating. to remain happy. the feeling of happiness as the result of eating is tied directly to human nature. reunions. we must eat. weddings (and sometimes divorces). my goal was to find a solution that would allow individuals to maintain a healthy weight. not by counting calories. With this in mind. Eating is a festive event that has remained woven in the tapestry of all civilizations throughout history. promotions. which has always existed. 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. not how much of it we’re eating. 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.Chapter 3: The TrainChange Approach To Fat Loss never be solved if we merely continue trying to reduce calorie intake. but by controlling calorie storage.
while your body has no capacity to store alcohol. The proper name for a fat cell is white adipocyte cell. or adipose tissue. what research does know is that they are tiny cells located throughout your body and that genetics and 79 . For instance. Well. Once storages are full and your current expenditure has been met. the more calories of that type it can store. The more storage space your body has for a calorie of a given type. it can store limited amounts of protein and carbs in your muscles and liver — and an unlimited amount of fat throughout your body. The term “fat cell” is misleading because people assume these cells only store fat (further contributing to our fear of fat). your body metabolizes and stores as many of them as it can. excess calories are shipped off to awaiting fat cells. Although very little is actually known about these cells. Adipose tissue is the major storage site for fat in the form of triglycerides. Alcohol calories (7 calories per gram) must be metabolized or excreted immediately because there is nowhere to store them. it stores calories based on storage capacity. On the simple side. that’s not true. These plump little cells are what we commonly refer to as fat cells. when protein and carbohydrate calories are consumed. Incidentally. this is the perfect opportunity to clarify another common misconception.Chapter 3: The TrainChange Approach To Fat Loss During my research I learned the body has a simple — and yet complex — means of storing calories. On the other hand.
80 . but when the accounts run out of money. simply calling them fat cells has led people to believe that only fat calories can be stored there. let’s go back to the main point and discuss the more complex aspects of calorie storage. Having said that. whether your calories come from carbs. with each cell having an unlimited storage capacity and the ability to multiply. Unfortunately. you’re going to go broke in two days. huh? Either way. The important thing to understand is that fat cells store excess calories — even if they come from carbohydrates and protein.000 in bills that must be paid every day. you’re broke. Bottom line. Additionally. You can spend as much as you like from each account. while women have a larger accumulation around their hips.000 in each of them.Chapter 3: The TrainChange Approach To Fat Loss gender determine how they are dispersed. protein or fat. which account would you pay your bills from? Not much of a choice. Let’s say you have two checking accounts with $1. the backs of their arms. Based on this information. the majority of their adipocyte cells are located around the abdominal region. Adipocyte cells are an equal opportunity storage facility. You’ll need to use your imagination for this. they all get stored in the fat cell. Women can have as much as 50% more adipose tissue than men due to their hip-thigh depots. In men. Each person has approximately 30 billion adipocytes in their body. Nope. thighs. if you eat more calories than you burn. you have $1. and buttocks.
With that in mind. 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 glycogen is the primary source. In effect. Likewise. Therefore. the same logic — only in reverse — is applied. When it comes to burning calories. when free fatty acid is the primary fuel source for a muscle. it can either be burned as energy or stored locally within that muscle (as intramuscular triglyceride). it willingly burns the incoming calories as energy and then performs local calorie storage. for a total of $1. As mentioned earlier each muscle type has a calorie burning preference: free fatty acid (fat) or glycogen (carbohydrate).000? Which account would you choose then? The obvious choice is the one receiving money on a regular basis — it’s a no-brainer. excess free fatty acids are either used by other muscles or sent to the dreaded adipocyte cells and stored as triglyceride. The outcome is dependent on the muscle’s current storage capacity and your total energy expenditure. when a muscle receives a steady supply of its preferred energy source. In other words. when a glycogen burning endomorph follows 81 .Chapter 3: The TrainChange Approach To Fat Loss But what if one of the accounts is receiving small deposits throughout the day. I found the answer to my question. your body uses a similar logic.
your endurance-driven. when endomorphs deprive their muscles of carbs. your carbs are immediately metabolized because your fat-oxidizing muscles are not designed to store carbohydrates. his or her muscles eagerly convert glycogen into energy and store the limited intake of fat. just as you wouldn’t spend money from a checking account that isn’t receiving a regular deposit. The direct opposite is true for the fat-fueled ectomorph. On the other hand. With this type of diet. your body doesn’t burn calories (of a particular type) if there isn’t a steady incoming supply. their primary source of fuel will be fat. use the traditional highcarb/low-fat diet. they aggressively store it and burn carbs for energy.Chapter 3: The TrainChange Approach To Fat Loss a high-carb/low-fat diet. if you consume more carbs than your total daily energy expenditure. follow an exercise routine that includes 30 82 . oxygen-consuming muscles aggressively store the limited supply of fat while metabolizing and excreting excess carbs. Ectomorph Exercise and Nutrition Profile If your goal is to burn fat. However. the excess will be stored in adipose tissue. Similar to alcohol. In brief. since carbs aren’t your preferred fuel source. such as with a low-carb/high-fat diet. their muscles attempt to conserve glycogen by relying on fat for energy. When they don’t receive fat. Until they receive a steady supply of glycogen. To prevent this.
rice. 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. Discussed in Chapter 4. whole grains. as a mesomorph you have a little more flexibility in your diet. and products with a low Glycemic Index (GI)4 rating. Snacking should consist of foods high in calories and protein. you must eat five to six small meals a day. 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. like dried fruits. or the traditional high-carb/low-fat diet.Foods with a low GI rating elicit less of an insulin response than foods higher up on the index. Since you are genetically designed to be lean. Mesomorph Exercise and Nutrition Profile If your goal is to burn fat. vegetables.Chapter 3: The TrainChange Approach To Fat Loss minutes of aerobic activity and 30 minutes of anaerobic activity performed three days a week. 83 4 . Being that your muscles can burn fat and glucose. For an ectomorph struggling to gain muscle (without gaining fat). the key to your fat-loss success simply requires balancing your calorie intake to your BMR. and slightly increasing your total daily energy expenditure. Focus on eating foods like fresh fruits. seeds. chicken and fish. rather than low-fat/high-carb choices like popcorn and fruits. Your nutrition plan should consist of foods high in carbs. use a low-carb/high-protein (fat) diet.
eggs. red meat. 84 . the endomorph in you outweighs the ectomorph. For this reason. 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. green vegetables and an essential fatty-acid supplement (EFA). Your exercise routine should include at least 30 minutes of aerobic activity and 30-60 minutes of anaerobic activity five days a week. Your nutrition plan should consist of healthy fats and protein from foods like extra virgin olive oil. rather than low-fat/highcarb choices like popcorn and fruits. Snacking should consist of foods high in calories and protein. chicken. when it comes to weight gain.Chapter 3: The TrainChange Approach To Fat Loss and develop muscle. you’ll do better on high protein diets. chicken and fish. vegetables. tuna. For mesomorphs wanting to gain muscle without gaining fat. eat five to six meals a day. like dried fruits. Remember. deep-water fish. excess protein will be used to repair and build new muscle. even with the increased flexibility in your food choices. the effect insulin has on fat burning will only slow your progress. seeds. in proper ratio. Your exercise routine should include at least 30 minutes of aerobic activity 3 days a week. and 30-60 minutes of anaerobic activity three to five days a week.
glycogen driven muscles aggressively store the limited supply of carbs while metabolizing and excreting excess fat. some people actually have to consume more calories and fat? I too was once one of those staunch low-fat/high-carb 85 . fat is immediately metabolized because your glycogen burning muscles are not designed to store fat. However. eggs. it goes against many of the basic notions of how to eat healthy and burn fat. since fat isn’t your preferred fuel source if you consume more fat than your total daily energy expenditure. Your nutrition plan should consist of healthy fats and protein. With this type of diet. from foods like extra virgin olive oil. In one sense. chicken. your anaerobic. 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. 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. Similar to alcohol. Who would believe that if you wanted to lose fat. To prevent this follow an exercise routine that includes at least 30 minutes of aerobic activity and 30-60 minutes of anaerobic activity five days a week. deep-water fish. the excess will be stored in adipose tissue. green vegetables and an essential fatty-acid supplement (EFA). tuna.
scientists. research studies and reports that gave so many conflicting pieces of information. In fact. What about all the studies that have been done that say how bad fat is for you. Shocking concept. Moreover.Chapter 3: The TrainChange Approach To Fat Loss (and overfat) advocates that cringed at the idea of consuming more calories. I had a number of heated discussions — with high-fat calorie advocates — about the implausibility of such a concept. 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. Going crazy with useless data overloads and not knowing who or what to believe for answers. prior to coming up with my own answer. huh? I’d see doctors and nutritionists who were undoubtedly ectomorphs. That was until I thumped myself in the head with information and realized that fat loss does not revolve around reducing calories. I began LOOKING at who was delivering the message. I know it’s not prudent to judge the message by the messenger. Granted. telling me to follow a low-fat/high-carb diet because it’s what they do. but come on now: I also believe the messenger should practice what they 86 . 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. I was overwhelmed by all of the doctors.
not to mention the “money” that is used to push products through (and to prevent products from getting past) the FDA. 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.Chapter 3: The TrainChange Approach To Fat Loss preach and live the life they teach. In doing so I began looking beyond the information I had been taught in the past and went out to find my own answers. it wasn’t working for many others either. At that point I got real with myself and finally admitted the traditional approach to weight loss wasn’t working for me. The answer I came up with is the one that finally allowed me to make progress in my own fat loss 87 . The more I read the more I realized I’d have to find an answer on my own. the more holes I found in the traditional fat-loss approach. It’s a sad scenario. I did. I personally found that revelation to be the most intriguing because it made me realize how easily we. Eventually. but also in the shady lobbying that went into creation of the Food Pyramid and the Recommended Daily Allowances -. And by the looks of it. as laypeople. Not just in the blanketing high-carb/low-fat diet. Amazingly. the more I studied with an unbiased eye. Depending on who you talk to each expert has his or her own theory or hypothesis as to how calories are utilized and stored. are prone to gobble up their “scientific” assumptions as the gospel truth.
you must also learn how to mobilize existing body fat (adipose tissue) into usable energy. The brain translates information it receives from different organs into metabolic changes that affect how much food you consume. or skeptical about anything you have been taught by someone else. Grab a book and do the research for yourself. It’s enough information to get you moving in the right direction for your journey. metabolic activity is reduced. skin temperature. digestion. Like I said. and how fast your body burns it off. Recent Weight-Loss Discoveries Now you know the role genetics play in muscle structure and metabolism. fat burning capabilities. That’s fine and dandy. To do that. the premise behind calorie storage and fat burning. don’t take it as the gospel truth. reducing your calorie intake results in fewer calories being burned. menstrual cycle.Chapter 3: The TrainChange Approach To Fat Loss battle. and it’s the one I’ve just described. how to prevent excess calories from ever being stored as fat. 88 . This is achieved by decreasing things like your energy level. When the body does not receive an adequate supply of calories. and how to tailor a diet based on the needs of your body. and more importantly. As already discussed. etc. it’s also the one that has allowed me to keep off the fat for the past nine years. but not enough to turn your body into a fat-burning machine. if you are skeptical about anything I have mentioned.
Calorie storage is a complex mechanism because it involves both genetic and environmental factors. the mice ate less and increased their energy expenditure (Fig. is believed to play a major role in energy expenditure and appetite control. the imbalance is caused by a complex relationship between physical. Leptin. Scientists hypothesize that leptin is a messenger to the brain’s hypothalamus — the area of the brain used to control hunger — that tells it how much fat is in the body. In laboratory studies. Fig 3-1. mice with low levels of leptin ate more food and burned fewer calories. When injected with leptin. Although being overfat is caused by an imbalance between calorie intake and energy expenditure. In another study thirteen dieters participated in lowcalorie diets ranging from 520 to 800 calories per day. located in fat cells around the body. Leptin coordinates basic body functions such as eating and energy use.Chapter 3: The TrainChange Approach To Fat Loss Recent discoveries have shed new light on the calorie regulation process. 3-1). behavioral and environmental factors. genetic. Their individual leptin levels and fat-burning activity were then 89 .
Results showed leptin levels decreased in all thirteen of the dieters. my appetite gradually declined. However. Conversely. I observed similar outcomes in my body. I completely lost the desire to eat. and simultaneously increased my workout intensity. What I noticed is that as my body fat went down and my lean muscle mass went up. notably. prior to learning about the effects dieting has on leptin. During this type of routine. I reduced my calorie intake by 50-60%. This is in direct contrast to the assumed outcome that appetite should go up in order to feed the new muscle. the lower the levels of leptin are in the blood. 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 more it declined with dieting. The Impetus for TrainChange Ironically.Chapter 3: The TrainChange Approach To Fat Loss measured and compared. It was noted that the greater their initial leptin level. and I had to consciously force myself to consume food. In my opinion. 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 hopes of finding an answer to this enigma I asked 90 . it was while dieting to achieve 3-5% body fat.
As it turned out. it is not energy efficient. Therefore. Since maintaining lean muscle increases overall basal metabolic rate and energy expenditure. As lean muscle is increased and body fat is reduced. they too underwent the same type of appetite suppression while on similar body fat reduction routines. I hypothesized that when lean muscle is increased. According to this theory. the body attempts to reduce this metabolic overhead to preserve precious calorie stores (body fat) by decreasing your appetite — triggering the starvation response. After several months of research. an additional function of the metabolic process may be to prevent your metabolism from getting too high. but to the body. Remember. corresponding adjustments are made to reduce your appetite and energy expenditure. causing a decrease in body fat. leptin is decreased to reduce the accelerated metabolic activity.Chapter 3: The TrainChange Approach To Fat Loss other fitness professionals and extreme athletes about their body fat reduction experiences. decreased calorie intake causes the 91 . as the body begins to burn fat. In modern society. thus requiring your body to expend more calories. having toned muscles and a low body fat percentage is aesthetically pleasing. I approached the matter by doing additional research into metabolic activity and energy expenditure. my speculation was further supported by the Set Point Theory. your metabolism skyrockets.
the catalyst for increasing calorie storage is the result of low body fat rather than a low-calorie diet. It is assumed this takes place to prevent your body from expending too many calories. lean muscle and metabolic activity is reduced. 92 . in turn. Calories are stored as fat (increasing body fat and leptin levels) that. In essence. This time. cause appetite to decline further. but I also believe it is equally important in regulating lean muscle and body fat. it still exceeds energy expenditure. appetite is increased and energy expenditure is decreased. however. Although calorie intake is reduced.Chapter 3: The TrainChange Approach To Fat Loss body to enter starvation mode and aggressively begin to store calories. Clearly. leptin not only has a role in controlling appetite and energy expenditure. since leptin is located in fat cells. At the same time. In the background. 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. 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. As indicated earlier. calorie intake declines. With that in mind.
See Appendix I. Lean Muscle is Destroyed When There Aren’t Enough Calories to Maintain It. I realized the solution to long-term fat loss requires four steps (Figure 3-3): 93 . individuals would benefit from using a metabolic enhancing supplement. in looking at a complete picture of the metabolic loop. and 2) to reduce energy expenditure. 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. You have now seen that lean muscle is destroyed for two reasons: 1) to maintain fat stores. Given this information.Chapter 3: The TrainChange Approach To Fat Loss Fig 3-2. In my opinion. ** During this phase of the fat-loss process.
Increase leptin levels 3. Increase lean muscle to burn body fat Following these steps.Chapter 3: The TrainChange Approach To Fat Loss 1. Feed your body more calories to prevent leptin levels from going down. Fig 3-3. long-term fat loss can easily be accomplished with a nutrition plan that incrementally adjusts daily calorie intake and incorporates a progressive resistance exercise routine. Trigger the brain to increase energy expenditure and decrease appetite 4. Stimulate fat mobilization 2. in order to prevent excess calorie storage and increase calorie utilization. synchronized into the metabolic loop. 94 . It requires a strategic goal plan.
you must continue to eat in order to keep burning calories. least you get stuck on the fat-loss plateau. And although you won’t have an appetite. use nutrition to mobilize fat and exercise to burn it. there’s more. you must provide it with a steady supply of calories—in the form of fat—to stimulate fat mobilization and to increase leptin levels. When exercise and nutrition are combined into everyday routines. To achieve long-term success. Simply raising your metabolism with nutrition isn’t enough to achieve long-term fat loss. when provided with a steady supply of calories. your body will aggressively burn them. Daily activity accounts for 20-30% of your calorie burning. you must increase your basal metabolic rate as well. Once your body is in the fatburning mode. fat loss cannot be sustained by nutrition alone. So for glycogen burning mesomorphs and endomorphs. in other words. your body becomes a fat burning machine! 95 . the elevated leptin triggers the brain to increase the body’s energy expenditure and to decrease its appetite. carbohydrate intake must be reduced so that fat becomes your preferred source of fuel (like lean ectomorphs). In turn. Therefore. Even with all of that.Chapter 3: The TrainChange Approach To Fat Loss Specifically For Mesomorphs and Endomorphs As indicated. Progressive resistance exercise and lean muscle growth is the key to accomplishing this.
walking the supermarket aisles. things like cleaning house. and even fidgeting. taking out the trash. To prevent either of these scenarios from happening. keeping fat off requires less effort because your body does the majority of the maintenance for you. fat loss goal plan. butt. casual movements. Over time. rather. and your body will hold onto fat even tighter. Once again.com to create a high-carb/low-fat. etc). consider hiring a PROFESSIONAL trainer to help customize your exercise routine.) 96 . become significant fatburning activities. in your particular case. abdominal region. hips-thighs.. otherwise.Chapter 3: The TrainChange Approach To Fat Loss Once fat is mobilized to be used as energy. you’re attempting to reduce fat around specific areas of your body (i. I’m sure you didn’t purchase this book because you are struggling with being overfat. More importantly. you must ensure that your energy expenditure isn’t exceeding your BMR. consider visiting TrainChange. it will cause exercise-induced dieting to take place. Specifically For Ectomorphs For ectomorphs. (If you continue struggling with those trouble areas.e. the best way for you to accomplish that is by increasing your activity level and ensuring that your calorie intake isn’t exceeding your calorie expenditure.
(You can create your own TrainChange long-term goal plan at www. Progressive resistance routines are then incorporated into the program to increase your daily activity and lean muscle.com. the foremost goal of any fat-loss routine should be to increase metabolic activity. The formulas are based on scientific facts from diverse areas of research. In a very simplified illustration. The actions and reactions of the human body are calculated into simple formulas and modeled into daily routines.Chapter 3: The TrainChange Approach To Fat Loss The Role of TrainChange TrainChange is not a diet.TrainChange. the TrainChange strategy is designed to intuitively guide you through this process.) 97 . 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. since it is known that an increase to the BMR augments calorie burning. and daily calorie intake. The result is a long-term strategy that accomplishes fat loss by increasing both lean muscle mass and overall metabolic activity. Fortunately. this is a very straightforward process. At first glance. The difficulty is that each step triggers a cascade of reactions that must also be dealt with. 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. lean muscle weight. For example.
Chapter 3: The TrainChange Approach To Fat Loss
The TrainChange Model
1. Create Personal Profile 2. Calculate Body Fat and Lean Muscle Mass 3. Calculate BMR and TDEE
4. Create Weekly Goal Plan
Has metabolism increased AND desired weight been achieved?
Yes. Goal Completed.
No. Return to step 1 and update current weight.
TrainChange is divided into the following sections: Create a Personal Profile Calculate Body Fat and Lean Muscle Mass Calculate Basal Metabolic Rate and Total Daily Energy Expenditure (TDEE) Set a Weekly Goal Plan Create a Personal Profile The first step in developing a TrainChange strategy is to set up your personal profile. This information pertains to your height, weight, sex, weekly weight change goal, body type and nutritional preference. Optional information, such as
Chapter 3: The TrainChange Approach To Fat Loss
abdomen and hip circumference, resting heart rate and blood pressure may also be provided. Based on this information, daily calorie intake, your nutritional portions and long-term goal will be calculated. Calculate Body Fat Second, enter your body fat percentage and lean muscle weight. This can be accomplished using any standard body fat calculation method. In addition, enter your desired body-fat percentage and lean muscle goal. Upon completing this step, a body-fat analysis is prepared with the following information: lean muscle weight, fat weight, goal total weight, and body-fat percentage — both with and without a change in lean muscle mass. Estimate Basal Metabolic Rate and Total Daily Energy Expenditure Using the information above, the third step is to calculate your current BMR and planned TDEE. Your BMR is calculated according to your profile information. Your sex, age, lean muscle weight, and height are used in this calculation. Lean muscle weight is used in place of your total weight to prevent fat from being calculated as metabolically active. A lean muscle coefficient multiple factor is then calculated based on your age and lean muscle weight.
Chapter 3: The TrainChange Approach To Fat Loss
Set a Weekly Goal Plan The fourth step is to calculate your daily calorie intake based on your TDEE. Remember, this is the amount of calories you’ll burn over a 24-hour period. In order to lose fat and maintain lean muscle, it is critical to consume the correct amount of calories to fuel your TDEE. However, if your calorie intake exceeds energy expenditure, excess calories are stored as fat. On the other hand, if there aren’t enough calories provided, the body will begin to aggressively store calories. Therefore, it is crucial that your TDEE estimate is as accurate as possible. To calculate your TDEE, simply enter a description of your daily activities. For each activity, you also enter a corresponding intensity level. Your planned TDEE is calculated over a 24-hour period with the total number of hours you plan to perform each activity. As an example, good old BetaUser plans to work eight hours a day at a 300 intensity level, exercise for one hour at a 500 intensity level, perform other activities for three hours at a 200 intensity level, then rest four hours and sleep eight hours. This would be his or her routine for Days 1, 2, 3, 4 and 5 (or Monday through Friday). On days 6 and 7 (Saturday and Sunday), s/he does not exercise, but rather increases his or her resting hours by one. The result would be 2,841 calories burned on Days 1-5 and 2,590 calories burned on Days 6-7. The total for each day is then saved and
Chapter 3: The TrainChange Approach To Fat Loss
used to create the Weekly Goal Plan. The Weekly Goal Plan is designed to increase fat burning by depleting your primary energy source (see Chapter 2: Muscle Metabolism) while incrementally increasing and decreasing your overall calorie intake. It also guesstimates your bi-weekly weight change, fat weight, body fat percentage, benchmark dates, and estimated goal plan completion date. Your Weekly Goal Plan calculates the correct amount of calories you need on a daily basis to achieve your weekly weight change goal. For instance, if your goal is to lose fat, your daily calorie intake is calculated by dividing your planned energy expenditure, then incrementing the result. This is done for Days 1 and 2. The incrementing will continue until your daily calorie intake is once again equal to, or marginally higher than, your planned TDEE. In other words, your daily calorie intake for Day 3 will be equal to or slightly higher than your planned TDEE. Once your daily calorie intake is equal to the planned TDEE, the calculation used for Days 1 and 2 is repeated for Days 4 and 5. On Days 6 and 7, your daily calorie intake will be equal to, or slightly higher than, your planned TDEE. In short, Days 3, 5 and 7 are the days you consume more calories. After Day 7, your nutrition plan is recalculated according to any changes in your lean muscle mass and total weight. Weekly Goal Plans are created in this manner until your desired goal weight is achieved.
Chapter 3: The TrainChange Approach To Fat Loss
When TrainChange is used to achieve fat loss, Days 1 and 4 are very low-calorie days, whereas Days 2 and 5 are incrementally higher. The increment for each day is determined by your weekly weight change goal. As previously stated, meal plans for days 3, 6 and 7 will be equal to, or higher than, your average TDEE and your daily BMR. This calorie increase will keep your metabolism active, yet allow you to maintain a negative calorie intake for the week. By doing this, your body is fooled into burning calories it does not have.
Fig 3-4. When using the TrainChange approach to manage fat, Days 1 and 4 are low-calorie days, Days 2 and 5 are moderate calorie Days and days 3, 6 and 7 are high calorie days.
Chapter 3: The TrainChange Approach To Fat Loss
Specifically For Endomorphs and Mesomorphs
A fat-loss plan that makes use of this approach will increase fat burning by reducing the availability of glucose and glycogen in your body. It also promotes the release of glucagon, a hormone used by the body to mobilize and break down fat into expendable energy. In addition, this allows for weekly calorie deficits without triggering the starvation response or muscle degradation.
Select a Nutritional Preference In addition to calculating your daily calorie intake, TrainChange also calculates the proper ratios of calories you should consume, according to your Personal Profile. The ratios are predetermined protein, carbohydrate and fat portions. As an added benefit, these ratios can be customized to your somatotype. Examples of predetermined ratios are shown in Figure 3-5.
High Carb / Low Fat - Plan I Low Calorie Day Protein Fat Carbohydrate .30 .20 .50 High Protein / Low Carb - Plan I Low Calorie Day Protein Fat .45 .35 High Calorie Day .25 .30 High Calorie Day .35 .40 .25
Chapter 3: The TrainChange Approach To Fat Loss Carbohydrate .20 High Fat / Low Carb - Plan I Low Calorie Day Protein Fat Carbohydrate .35 .45 .20 High Calorie Day .40 .20 .40 .45
Fig 3-5. Sample TrainChange Meal Plan rations set according to ones body type.
Using your Personal Profile, body fat percentage, and TDEE, TrainChange provides a daily nutrition goal as part of the Weekly Goal Plan. Although you can use the default Nutrition Preferences and still be successful, you’ll see faster results if your ratios are created based on your unique body type. Select a Weekly Weight Change Goal Select a weekly weight change goal based on your current skill level. Don’t immediately select the “Lose 2 pounds a week” option in hopes of getting faster results. You must work your way up to this level by increasing your lean muscle mass and metabolism. Otherwise, your weekly goal plans will be impossible to follow and you won’t see results. Granted, the more difficult your routine, the more rapid the fat loss – but you also increase your risk of failure from noncompliance. Always keep in mind that the slower you take the fat off, the longer you will keep it off.
Chapter 3: The TrainChange Approach To Fat Loss
Beginners should start with a goal of losing one pound per week and should stay at that level for eight weeks. Intermediates would do well to start off with a goal of one-anda-half pounds per week and remain at that level for six consecutive weeks. I also recommend that advanced users start off with a one-and-a-half pound per week goal to get accustomed to the meal plans then move to the two poundsper-week option after four weeks.
What to Expect
Expect to gain weight every 4-6 weeks (especially during the first four weeks). Wait (!) – before you close this book, rest assured the weight gain is temporary. Frightful as it may seem, this is how your body establishes a stable weight. For example, say you start your goal plan weighing 200 pounds and you lose four pounds by the second week (down to 196 pounds). The fourth week, you gain three pounds (bringing you back up to 199 pounds), then lose four pounds at the end of the following week (back down to 195 pounds). Although you lost a total of 8 pounds, your body stabilizes at 195 pounds. When progression is done in this manner, it allows your body to make corresponding adjustments in order to accommodate your new metabolic activity and lean muscle growth. This slow type of spiral helps to keep the weight off because the longer you can stabilize at a given weight while on a diet, the more likely you are to keep from putting it back on. When crash dieting,
Chapter 3: The TrainChange Approach To Fat Loss
however, you lose ten pounds in one week, but your body rebounds all at once and you gain back more weight than you lost. As long as you are following your exercise and nutrition routines, don’t freak out if the scale moves in the other direction. Also, avoid attempting to reduce your calories as a means of compensation — that is the worst thing you can do. No matter how many times I prepare people for this prospect, they still flip out when they see the numbers rise. [Your body fat percentage will not fluctuate as wildly, which is another reason to monitor it in conjunction to the scale.] In all fairness, I tell my clients, “Don’t get dismayed — or excited — every time the scale moves (the majority of rapid weight fluctuation is water anyway).” Your goal is to reduce body fat. Gauge your progress by declines in your body fat percentage, not weight fluctuations on the scale. As long as you follow your goal plan, you’ll watch your body fat and total weight will go down while your lean muscle weight goes up. You are now prepared to ignite your fat-burning engine by increasing lean muscle mass and reducing body fat — without decreasing your metabolism.
Chapter 3: The TrainChange Approach To Fat Loss
Compare what you learned in this chapter against your Personal Inventory answers for questions 6 and 7.
Part II Changing Your Life
Keeping the Fat from Coming Back Clare was one of my most inspirational clients. A feisty 5’2” burst of energy that talked a mile a minute, she was 58 years young. She enjoyed hiking in the mountains on the weekends, speed walking on the beach during the week, and insisted that I move my 7:00 a.m. training slot to 6:00 a.m. so we could train before she went to work. At 142 pounds and 38% body fat, her goal was to lose fat. Obviously, exercise wasn’t her problem – nutrition was. Needless to say, between the enthusiasm she showed while working toward her goal and the pleasure she took in bantering with me while doing it, to declare that the experience of working with Clare was invigorating would be an understatement. Around the eighth week of training together, Clare showed up for her morning workout on the brink of catching a cold (she was that committed). Unfortunately, however, the stress of the cold was taking its toll on her usually high-energy workout. Upset with her own performance, she said, “I’m not going to train when I feel like this again.” Naturally, when clients are sick, I don’t recommend they train. But she was at the point where her body was building immunity to the virus; she was either going to get sick or she was going to get better,
Chapter 4: Keeping The Fat From Coming Back
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
Chapter 4: Keeping The Fat From Coming Back
must always remain the number one priority. Otherwise, as you burn out and become incapacitated, you’ll be of no use to yourself or anyone else. Long before the hurly-burly of our time-crunching society, Henry D. Thoreau observed this when he said, “He who gives himself entirely to his fellow-man appears to them useless and selfish; but he who gives himself partially to them is pronounced a benefactor and philanthropist.” The time you make to take care of yourself is a public declaration of selfrespect. Eventually, as you become judicious with your time you’ll not only be living healthier, but you’ll also become more effective in your life and more respected by the people around you. The next time you find yourself being pulled at both ends and you don’t know which way to go, stop. Take a deep breath (walk away if you have to), center yourself, and don’t resume until you regain control of the situation. Finally, resolve not to let the situation take control of you.
Just Put One Foot in Front of the Other
Every day I force myself to begin the dreaded task of writing. I tell my friends not to call before 6:00 p.m. I don’t get online, turn on the TV, listen to the radio or leave my apartment. If I did any of those things, I’d never get around to writing. Sitting here working on this fourth chapter, I still haven’t told myself that I’m writing a book. Why? Because of
Chapter 4: Keeping The Fat From Coming Back
the gifts God gave me, a passion for writing isn’t one of them. It isn’t that I can’t do it or don’t enjoy it once I get started, writing just doesn’t come naturally to me. So instead of starting the day by saying, “Okay, I’m going to write this book,” or even, “I’m going to complete a chapter today,” the first thing I do in the morning is turn on my computer, plop down in my chair, put on my glasses, and begin battling with my keyboard. Many days I’ll sit here, staring at the monitor for hours not knowing what to type. The point is, if I woke up each morning focused on writing a book, I’d never get started because it’s so difficult. In place of that I focus on simple things, like arranging an assortment of snacks around my desk, turning on the computer, opening up my word processor, thinking about the people I am about to help, and finally, creating a sentence. The first step to overcoming my mental barrier of writing is getting into the physical position to do it. Once I put a period at the end of my first sentence, I start on the next one. When I have a couple of those done, I’ve completed a helpful paragraph. With a few more sentences and a couple of good paragraphs, I’ll have a useful chapter. Once I have seven chapters – oh, yeah, then the darn book will be finished. On the other hand, following a daily nutrition plan and exercise routine isn’t difficult for me. Don’t get me wrong – it wasn’t always easy. In the beginning, I had to approach my routines with the same mindset as I do writing. I’d wake up in
follow a nutrition plan. we’re just never taught how to use it. we take away the cool name. My favorite was Superman. Several years ago. like most kids. Yes. To me. I grew up always wanting to be a superhero. I remember in one episode the villains captured Lois Lane and locked her in an airtight bank vault. kicked open the vault door. Using his super vision. the most valuable power he had was x-ray vision. I now have superhero powers that allow me to follow eating and exercise routines with no problem. I was able to conquer every obstacle I encountered. go to the gym. and never allow myself to get distracted. I realized we’re all born with this same amazing power of Superman.Chapter 4: Keeping The Fat From Coming Back the morning. I didn’t always have these powers. And unfortunately as adults. they took years of hard work and practice to develop. Clenching his fists and swooping down with a single bound of force. he smashed through the building. Granted. But once developed. “x-ray vision” and give it the boring title of “focus.” In reality. That was cool! Superman’s ability to see through immovable obstacles is what made him such an indomitable force. and rescued her just as she ran out of oxygen. I eventually established a pattern that became a normal part of life. our superhero power comes from the ability 114 . Superman flew over the bank where he saw Lois through a 15-inch thick steel vault.
you fly away and allow your goal to slowly die. if you want to lose 50 pounds of 115 . With that. Consider them as opportunities to hone your skills and a chance to recalibrate on the focal point of your goal. I encourage you to approach your fat-loss goal in a similar manner. For example. To overcome this. Daunted by such a prospect.Chapter 4: Keeping The Fat From Coming Back to remain focused in a single direction. I wanted to become a living example of a healthy life. If you expect to make a journey and not encounter obstacles. at times. During my fat-loss battle. Obstacles are inevitable on a journey because goals are meaningless without them. My purpose was to help people by showing them it was possible to beat the battle of the bulge. or maybe I’d help them by writing a book. I woke up each morning knowing I wasn’t going to the gym just to lose fat and get bigger muscles. it may feel like the work required to beat an obstacle isn’t worth the goal itself. Purpose provides motivation to pursue a goal. I was going because I believed that one day I’d inspire others to start using their own superhero power. Focus is being able to see through obstacles in our path. readily accept the challenges of new obstacles. you must establish purpose. you’ll be gravely disappointed or merely working toward a goal that has little value. Rather than settle for such circumstances. regardless of the obstacles encountered. The irony is that.
you learn to appreciate the obstacles you encounter because they become the mini-accomplishments that keep you motivated and moving forward. As you continue to do this. This creates what I call a guided purpose that can be broken down into small benchmarks. making time to plan your routine for the day is an accomplishment. Going to the gym and completing your exercise routine — especially when you don’t feel like it — is definitely a biggie. Focus on how the strides you are making to accomplish your goals are turning you into a stronger person. each accomplishment transforms your idealized goal into more of an achievable reality. huh? Instead of focusing on the obstacle of time. Rest assured that with a journey this long. Saying no to a piece of tempting food is another one. focus on the personal growth the next twenty-five weeks will bring.Chapter 4: Keeping The Fat From Coming Back fat. there are plenty of minor accomplishments to be made. you must 116 . it will take approximately twenty-five weeks on average (about six-and-a-half months) to accomplish. For instance. Each benchmark is a minor accomplishment that warrants recognition and appreciation in its own right. You and Exercise: Get Yourself a Rabbit To make progress during the fat-loss battle. In the end. What’s more. your superhero power kicks in and you become more efficient at following their strategy. Not very motivating.
You can live with the gap that exists between ability and performance or strive to make use of the remaining 25%. it’s lazy to be efficient. You have a choice to change this phenomenon. You’re in the lead.Chapter 4: Keeping The Fat From Coming Back exercise at maximum capacity. the little voice in his head must kick in and say. you’ll get tired and lose the race. Your brain. however. the body is lazy. in order to conserve energy. as opposed to 100%. “What is my maximum capacity?”. who finds himself alone in front of the pack. although your brain is willing to work hard. The fact is. your body prefers to function at 75% capacity. however. Hypothetically speaking. “What will it take to make me train harder?”. and most of all. Rather. assumes the body is working at maximum capacity and contently functions within this limited range. though. Have you ever wondered what makes a long-distance runner. that to everyone in the rear he has become their short-term goal. maintain his motivation to keep running? Like everyone. He knows their focus is no longer about winning the race. “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. It isn’t lazy in the everyday sense we typically associate with laziness. save your energy. If you’re not operating within this range honestly ask yourself. it’s 117 . “Slow down. You must constantly ask these questions if you want to demand more of yourself.” An experienced runner knows.
without the intent of winning. strive to become the lead competitor and. Just as professional athletes use rabbits to drive them harder. 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. you must constantly seek out and establish new standards of personal excellence. I was actually in more demand. Perhaps the most famous rabbit in history is Paul Pilkington. “Down the line. in turn.” he said. Being the leader often means that the only person to gauge your progress against is yourself. To overcome the mental breakdown associated with being the leader.” The rabbit is a pacesetter hired to run a race as fast as they can.” From that point on.Chapter 4: Keeping The Fat From Coming Back about running faster than he is. your own source of motivation. you too need a pacesetter. Doing this allows the coach’s primary runner to focus solely on beating the rabbit. This cerebral cycle was recognized by distance runners years ago. If you are a beginner. “because they [coaches] knew no matter what I ran. In the 1994 Los Angeles Marathon. As the race draws to a close the rabbit intentionally drops out so the primary runner can win. In order to win. the others were going to go with me. think about hiring a highly118 . they created the concept of a “rabbit. Actively look for rabbits (people who have already DONE what you are trying accomplish). he was so far ahead of the pack he decided to remain in the race — and won it.
by the time you get home you’ll probably be ready to eat again. You and Nutrition: If It Doesn’t Keep You Full. then utilize the might of people around you. For instance. If you can’t afford one. follow the person who avoids the same foods you’re trying to steer clear of. Strive to be like the person at the gym who remains focused and intent during their workout.Chapter 4: Keeping The Fat From Coming Back motivated personal trainer or fitness specialist. chasing a rabbit requires more effort than running with the pack. only to find yourself hungry again? If you sit down and eat it at the restaurant. But when it comes 119 . Search for positive mentors who encourage you to live outside your comfort range. As you might expect. if you are climbing on the Stairmaster at a level 5 and someone in front of you is doing it at a level 8. I enjoy a big bowl of fried rice and orange chicken as much as anyone else. Most of all. remember that the rabbit is preparing you to become the leader. It’s easy to run with individuals who only aspire to live within a comfortable stride so be careful whom you run with. At the dinner table. it doesn’t keep you full? Really. Don’t get me wrong. Focus on gradually working up to their level and passing them. imagine yourself chasing them. Don’t Eat It! Have you ever wondered why is it that no matter how much Chinese food you eat. how many times have you stuffed yourself with a full-course Chinese dinner.
processed sugars. This energy is transported throughout the body to provide nourishment to eagerly awaiting cells. blood glucose continues to rise. In order to keep your blood sugar within a normal balance — 5 Simple carbohydrates: Monosaccharides . these altered carbohydrates are the equivalent of sugar (a simple carbohydrate5)6 and. legumes. As you already know. To your body. they’re instantly digested and metabolized.occur naturally in sugars found in fruits and honey. As more carbohydrates are ingested and metabolized. Think about it – what are the staples of a good Chinese meal? White rice and flour. Complex carbohydrates: Polysaccharides . most Chinese entrees are usually a variety of refined carbohydrates.complex carbohydrates such as vegetables. instant gratification always comes at a cost. Chinese food is a huge pitfall. once consumed. such as table sugar. However.Chapter 4: Keeping The Fat From Coming Back to being a healthy choice. At first glance. they are broken down into a usable form of energy called glucose. 6 The inability to remove glucose from the blood is a condition associated 120 . and grains. This is what causes the short-term satiety. When food and beverages are consumed. Disaccharides . may even be low in fat. these may seem like healthy choices because they are low in calories and. Refined carbohydrates are broken down into glucose and rapidly absorbed into the bloodstream. depending on how they are prepared.
but that’s not the point. This plummet also signals the brain to stimulate appetite. The point is that this delicious combination transforms your body into an ultra-efficient fat storing machine. 4) satiety is gone and the ravenous hunger pangs begin. However. they are never given the opportunity to reach their full potential in their metabolic life — to achieve the status of usable energy. your body has no way of determining how much insulin is required to complete the transportation process.Chapter 4: Keeping The Fat From Coming Back to prevent glucose from soaring too high — insulin must be released. It gets worse. stuffed your fat cells. When you eat a simple carbohydrate and combine it with fat. In addition to glucose. 3) your blood sugar plummets. it tastes good. eventually stripping it of both glucose and precious nutrients. The result is an unregulated burst of insulin released into the bloodstream. More important is the effect this has on overall fat storage. fatty acids (discussed in Chapter 3) are also removed from the blood and immediately shuttled into awaiting adipocyte cells. with diabetes. you have wasted calories from your meal plan. 121 . Here’s the pattern behind simple carbohydrates and appetite: 1) you eat the fried rice. guess what? Yes. Eating simple-refined carbohydrates ultimately leaves you right where you started: hungry. and are only made hungrier. 5) you eat again. 2) within minutes you’re full. Theoretically.
It requires using the Glycemic Index (GI) (Fig. you can keep your blood glucose. 122 . 4-1). there is a way to control — and estimate — how a particular food affects your body. fat storage and insulin levels under control with healthy food choices. Foods with a low GI rating elicit less of an insulin response than foods higher up on the index. Using the GI scale.Chapter 4: Keeping The Fat From Coming Back Something to think about How many of your favorite foods are a combination of simple carbohydrates and fat? Pizza Chocolate Doughnuts Potato Chips French Fries Melted Butter & Rice Root Beer Float Orange Chicken Buttered Popcorn Chocolate Coffees Cheese Quesadilla Chocolate Chip Cookies Mashed Potatoes & Gravy Mashed Potatoes & Butter Pasta with a White Sauce Peanut Butter and Jelly Sandwich Although you cannot regulate the amount of insulin released during the digestion process. The GI is a rating system that measures the affect foods have on blood glucose.
Fat Content In the past. 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. 25 23 0-30 Fig 4-1. Additional Glycemic Index resources are available in Appendix II. Glycemic Index Sample.
leading glycemic specialist. When compared to ice cream. preparation time and refining methods. a Doctor of Naturopathy. Dr. In fact. its fat and protein content. Anne de Wees Allen. For example. Yes. Current research now shows that numerous factors must be considered when determining the effect a food will have on blood glucose and fat storage. are as bad as. This means the accepted belief that simple carbohydrates are bad and complex ones are good once again oversimplifies the complexity of metabolic activity. all affect insulin response. molecular composition. Well. rice cakes elicit a greater insulin response. these icons of a low-fat diet quickly metabolize into 124 . 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. but true. it’s odd. ingredients added. this is not always true. The explosion-puff process used to make rice cakes alters the grain’s molecular structure into a simple amylose [starch].Chapter 4: Keeping The Fat From Coming Back carbohydrates. To complicate matters further. and advisor to the FDA. scientists now acknowledge that some complex carbohydrates. on the GI scale. such as white potatoes. certain complex carbohydrates will have the same effect on blood sugar as would their simple cousins. Therefore. a simple carbohydrate like sugar. including how it was processed. baked potatoes have an index of 85 while table sugar ranks a 65. if not worse than.
Chapter 4: Keeping The Fat From Coming Back glucose and increase overall fat storage. and sugar).. 125 . so don’t run off and begin a TrainChange Ice Cream Diet!] To assume you can make every food choice according to the Glycemic Index is unrealistic.. Identify foods you commonly eat that fall above 70 on the index. Eat complex carbohydrates with a rating at or below 40 on the GI scale. pasta. I’m merely comparing the lesser of two evils. you don’t have to memorize the entire GI scale. Avoid enriched and refined foods because they fall considerably higher on the GI scale (these are generally refined foods like bread. [Bear in mind that ice cream has its own set of drawbacks. and limit them in your diet. 2. don’t talk to me. flour. Use it as a guideline for times when you’re sitting at the dinner table or trying to decide what to snack on. your options are immediately narrowed down. Simply consider three basic rules: 1. 3. That’s not what the scale is for. it’s the overall effect rice cakes have on “fat storage” that makes them worse than the fat content in ice cream. If you follow these basic rules. Truth be told. You and Consistency: You Are Most Like the People You Surround Yourself With If you ever see me at the gym. rice. Hence.
Which do you think there are more of? For those who are there to socialize the gym is “Happy Hour” minus the appetizers and alcohol.) But now. I would think nothing about spending ten to fifteen minutes trying to help everyone who had a question. right? I know. But over the years. In my early days. and those who are there to exercise. Usually traveling in pairs. 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. having spent over 10. I’ve learned it’s what I need to do in order to remain focused on my purpose.000 hours in the gym and trained in fitness facilities from Los Angeles to New York. and all points in between. it turned out to be a great way to meet women: “Excuse me. Reveling in my glory.Chapter 4: Keeping The Fat From Coming Back because I won’t talk to you. make a few calls from their cell. would you mind if I showed you how to do that exercise?” (Definitely one of the top 10 corny gym pickup lines. and chat about 126 . Doesn’t sound like something you would hear from someone whose focus in life is to help people get in shape. you’ll see them casually stroll on the treadmill for five to ten minutes. In fact. Seattle to Tampa. 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.
they decide to grab a pair of weights and cop a squat on the incline bench (because. “Ehhhhhh. For others. boyfriend or best friend is such a horrible person. but as much as I work out. wife. “What are you working on today?” And. carbohydrate-laden energy drink. it’s more comfortable than the flat one). and the gym means something different to each of us. husband. the next thread of discussion is something along the lines of. “I don’t know what it is. let’s ask that guy over there what’s the quickest way to get results. they grab their 32-ounce. I’m not seeing any results. Hey. considering they too are there for social hour.” “Hey. As the discussion moves from work to weekend plans. make another call and meander into the free weight area. girlfriend. viewing it as time for social decompression and self-improvement. obviously. Some attendees are motivated by the social interaction and accountability of being around their gym buddies. Upon leisurely completing their cardio session. so are we! Why not join in?” The fresh addition brings new excitement to the now torpid conversation. Somewhere amidst their discussion about why their boss. the gym is where they go to be alone. 127 .Chapter 4: Keeping The Fat From Coming Back everything that went wrong at the office. one of them spots another “socializer” they met last week and asks. Of course. they merely reply.” 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.
you must perform your workout with 100% of your effort. and we get out. mobilized into the bloodstream. Besides. the gym is a revolving door: we get in. As VO2 Max is the maximum amount of oxygen one can consume during exercise. In reality. converted into energy. and we fervently avoid eye contact to shun unwanted conversation. fat is released from adipocyte cells.)7 exercise such as walking. But in having accepted the fact that a 90-minute workout is a small price to pay for results that money can’t buy. we get our workout done. we’re merely focused on getting our workout done (and thinking about 10. we typically train alone because we know workout partners are unreliable and only slow us down. At times. Measured in milliliters of oxygen per kilogram of body mass per 128 7 .000 other things we could be doing instead). To us. In addition to increasing your intensity. we’ll wear an iPod® to prevent strangers from talking to us (sometimes we don’t even have the darn thing turned on). Our intense concentration and lack of social interaction is commonly misinterpreted as conceit. we force ourselves to keep going. I’m part of the group that attends the gym to exercise. Regardless of why you attend the gym. if you want to see results. it’s what we went there to do in the first place. not socialize. During lowintensity (25% VO2 Max. Easy to identify. the less obvious benefit is an improvement in fat utilization. and used by muscle tissue as fuel.Chapter 4: Keeping The Fat From Coming Back Personally.
Bottom line. you must focus on consuming oxygen instead of expending it on trivial chit-chat. Workouts done at a medium intensity (65% VO2 Max. it is commonly used to determine one’s athletic potential. Cross-Check #4 Compare what you learned in this chapter against your Personal Inventory answers for questions 8 and 9. a process known as fat oxidation. 129 . Therefore.) elevate oxidation further and require more fat to be burned. fat oxidation increases. minute. when exercise intensity moves from low to moderate. in order for optimal fat burning to occur.Chapter 4: Keeping The Fat From Coming Back intensity increases. your muscles consume more oxygen and burn more fat. For that reason. increasing your VO2 Max should always be one of your primary training goals.
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 never was able to fly. He watched as the butterfly struggled for several hours to get out of a tiny hole in it. the butterfly spent the rest of its short life crawling around with a swollen body and shriveled wings. so he took a pair of scissors and snipped off the remaining bit of the cocoon. And we could never fly. Source Unknown 130 . The butterfly then emerged easily. If nature allowed us to go through life without any obstacles. After a while. shriveled wings.Chapter 5 Use Mental Steroids: Think Positive! One day. Sometimes struggles are exactly what we need in life. It appeared as if it had gotten as far as it could and could go no farther. the butterfly seemed to stop making progress. ~ Author Unknown. We would not be as strong as we could have been. it would cripple us. but now had a swollen body and small. Instead. allowing the butterfly to fly away. a man found a cocoon. What the man. in his kindness and haste. The man decided to help the butterfly. The man continued to watch the butterfly because he expected that the wings would enlarge at any moment and the body would contract. But that never happened.
As a result. like most “professionally active” people. maintaining her weight wasn’t difficult. every day. but because I wasn’t. The case histories mentioned throughout this book are actual clients whose names have been changed. Christine was a 20-year-old former ballet dancer. she wasn’t compelled to watch her weight or balance her calorie intake. To my — and her — dismay. If anything. Over time her life shifted from dancing and into a regular 9-to-5 work week. We had been working together for the past nine weeks and the goal was to be achieved by week sixteen. and like most people in her situation. The weight she had been able to keep off slowly found its place. Dancing had always been the focal point of her life. Several clients represent a composite to 131 8 . Of all my personal training experiences. she was growing tired of the rigorous eating and exercise routine. this one taught me the most – not because I was able to help her reach her goal. Half joking and half serious. Her activity level dropped from six hours a day to none. she more than likely wasn’t eating enough. that goal was not going to be achieved.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. Daily ballet practice was enough to keep her fit and toned because she rehearsed a minimum of six hours a day. like most dancers. During that time.
Relatively speaking. it will. “I’m not happy with my body. I comforted her by saying.” I went on to explain the complexities of calorie deprivation and how it ends up triggering rapid weight gain. 132 . not 136 pounds.Chapter 5: Use Mental Steroids: Think Positive! she responded with low-calorie dieting. which immediately drew attention to her gentle smile. It’s common for people who were once extremely active to gain weight as their activity level decreases. she looked to be in good shape. At 5’5” and 136 pounds. and no matter what I do. Aggressively. Seeing the confusion on my face she said. “I’ve tried everything. her smile immediately melted into tears. The baggie sweats and oversized T-shirt she wore still revealed that she was a modestly fit and striking young lady. she sought my assistance. Her light brown hair was worn up in a bun. “What you’re experiencing is perfectly normal. when she walked into my office. I can’t take it off. As she sat down. once your body is deprived of calories for an extended period of time.” She went on to add. illustrate a point. I’m used to weighing 100 pounds.” After listening to her background and assessing her situation. she was average and definitely not overfat for her age and body type. when given the opportunity to store them. In hopes of derailing herself from the weight-loss roller coaster. And dieting only makes it worse. Unfortunately.
or take time off from the gym. etc. 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. go on vacation. Her exercise and nutrition plan was customized to coincide with her current lifestyle and activity level. once the activity level declines.Chapter 5: Use Mental Steroids: Think Positive! Whether you dance. Otherwise. personal trainers. However. meaning you stop being active. your body will aggressively begin to store calories. 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. 133 . TrainChange was specifically designed to impede the problem by systematically calculating proper calorie intake into daily nutrition routines. fire fighters. lift weights. 40% protein. this physiological calorie imbalance is the reason why you frequently see overfat active people.] After performing a fitness analysis and establishing a coordinated services goal plan. do aerobics. run marathons or play professional sports. the calorie intake rules still apply: you must consume enough calories to sustain your BMR. and 20% fat nutrition plan. Nutrition factors aside. I concluded Christine could reach her ideal body fat within approximately sixteen weeks. like aerobics instructors. [Realizing the frequency of this occurrence. you’ll trigger an “exerciseinduced” starvation response. professional athletes.
134 . What’s more. they must also shrink their stomachs by consistently eating small meals every two to three hours. At a minimum. and weigh between 120 and 126 lbs at 16% body fat. Now here is the catch-22. Although TrainChange goal plans are accurate and doable. many individuals have developed the bad habit of skipping meals. This was the outcome she wanted. and one that was definitely within her reach. She was responsible for doing 30 minutes of speed walking on Tuesday. however. For example. most people require an additional four to six weeks to adjust to the lifestyle change. gained 1-5 pounds of lean muscle mass. she would have decreased her body fat by 10%. and this requires more forethought to a schedule. Her weekly weight-loss goal would start at one pound per week. While you aren’t guilty of such an atrocity — because you know it’s healthier to eat six small meals instead of three large ones — the more obdurate have a difficult time applying the concept. lost 16 pounds of fat. The reality is. they are based on individuals who are ready to “hit the ground running. as previously described. prolonged calorie deprivation initially causes the body to store the new surge of calories. progressively moving up to two pounds.” meaning that they must be mentally and physically prepared to attack their goals.Chapter 5: Use Mental Steroids: Think Positive! Wednesdays and Fridays. Why? Because in addition to learning how to start making healthy food choices. by week sixteen. Thursday and Saturday on her own.
most people overcome the soreness of training within 4 to 5 days. they vehemently (and understandably so) refuse extra food. But in knowing the scientific tenets behind stalling.Chapter 5: Use Mental Steroids: Think Positive! which results in temporary weight gain. When weight is taken off properly. 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. I simply recalculated them into her goal plan and continued as usual. we stuck to her original goal plan. thus further slowing down their progress. Getting back to Christine. Stalls are expected. She lost six pounds of fat in the first three weeks. The fact is. Christine stopped losing weight and gained a few pounds. They indicate the body is adjusting to the changes in lean muscle and body fat. The effort she put into her nutrition plan and exercise routine was evident by the amount of progress she made. When clients experience this phenomenon. There was no reason for the continued weight gain. however. So I wasn’t concerned when her progress began to stall around week five. they don’t achieve 100% nutrition compliance until around week six. But once week seven came and went with no progress. With this in mind. Moreover. Her first three weeks were incredibly successful. It was her willingness to work and the effort she always put forth that made her my ideal client. I immediately knew there was a problem.
It was. Although this wasn’t terrible. With her head to the ground and tears now falling to the floor. “Christine. How much is not much?” I asked.” she replied. So Monday after our session. You said you weren’t having a hard time with the meal plans. I anxiously spent the entire weekend calculating and recalculating her weekly goal plan to ensure her daily calorie intake was correct. But I figured I’d lose 136 . She wasn’t. The analysis revealed Christine had lost six pounds of fat and two-and-a-half pounds of muscle over the previous nine weeks.Chapter 5: Use Mental Steroids: Think Positive! calorie intake could only be off by one-half to one pound at most. there was no reason for her to not reach the original goal she had set. The goal we had set. To locate the inaccuracy. I took Christine into the locker room to perform a body fat analysis. In recognizing the problem. I could see whether or not she was really following the nutrition plan. “Not much. By comparing her current body fat and lean muscle mass against her starting numbers. she mumbled. I was as disappointed as she was going to be. and the problem could be corrected. because it was going to take another twelve weeks to reach her goal. looked at Christine and asked. I sat on the locker room bench. “How much haven’t you been eating?” She blinked with a half-hearted smile as tears swelled in her eyes. “It’s not difficult.
she needed the help of an eating disorder specialist. For weeks after. In fact. For the past two years she had been struggling with an untreated. After several minutes of talking. I fail. She wanted the motivation to eat more. Christine began to tell me the complete story of her battle with weight.” She didn’t know the precise number of calories she was eating. relatively mild form of anorexia nervosa. when my clients fail. but clearly she wasn’t eating enough. she recounted that on some days she didn’t eat at all. we agreed that she’d need more than an exercise and nutrition plan to overcome this obstacle. “I can’t eat that much. I’ll get fat. I succeed. I questioned my skills and doubted myself. at that point I didn’t know what to say. Several minutes of silence passed. Why wasn’t I able to help her? Was there anything more I could have done? Could I have identified the signs 137 . The emphasis I placed on nutrition as the means to lose fat is what prompted her to work with me. Faintly she uttered. Nonetheless. Yet. I felt like a failure.” When working with clients it’s considered unprofessional to internalize their personal struggles.Chapter 5: Use Mental Steroids: Think Positive! weight faster if I didn’t eat all of the calories. On this particular day. Christine knew this was a wayward approach to reaching her goal and I didn’t need to say it. when my clients succeed.
Dr. the less you have for yourself.it’s an inside-outward process. You may need their support.Chapter 5: Use Mental Steroids: Think Positive! sooner? Unfortunately. Denis Waitley. In looking back. Once they are able to associate their current (positive) actions with a perceived outcome of success. the only person who can motivate you to do it is you. In his book The Psychology of Motivation. helping them visualize what they WILL look like once their goal has been reached. the most important thing I learned is that if you want to reach your fat-loss goal (or any goal). a behavioral psychologist and renowned human performance consultant. Visualizing an outcome is like walking into a restaurant 138 . or in other cases. but you can’t expect them to do the work for you. Even When No One Else Can Motivation starts from within. Why? Because the more control you give to others.. You Have to See It and Believe It. doctor. As a fitness specialist. I learned this from one of my favorite authors. spouse or friends and family members. the intense sensation of fulfillment generated addicts them to accomplishing their goal. Dr. Not your trainer. 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. Waitley points out that the two most important factors to stimulating motivation are memory and imagination..
” Those who stare at themselves in the mirror while exercising are often viewed as vain and conceited. This allows you to achieve maximum output from your body. In the immediate realm. It’s a way to connect unconnected muscles. When you visualize an accomplishment your body releases dopamine — the hormone that makes you feel good. The intensity of your workout multiplies when you visualize your energy being put to use. Incidentally. What they fail to understand is that looking in the mirror is one of the best ways to improve strength. you can mentally nibble on appetizers until the main course arrives.Chapter 5: Use Mental Steroids: Think Positive! and sampling every dish on the menu at your leisure. Most people are so uncomfortable with their reflection (only seeing their flaws and missing their flair) that they avoid this self-correction process altogether. As a result. they neglect to use this as an additional form of motivation. this may be true. the mirror is where you must look to identify your weak areas. avoid 139 . Granted. Studies into the psychology of motivation have proven that you can receive the feeling of success by simply visualizing it. In other words. Fitness success involves concentrating all of your strength into a single line of focus and visualizing the desired result of your action. But in reality. in some cases. It’s what fitness enthusiasts call being “connected. this mental foreplay enables you to better predict necessary changes and actions required to achieve your goal. visualization improves training performance.
and proceeded without injury. and to prevent re-injury to her knee. As a way to maintain good form and balance. Having never done them before. Melissa was a client who had a pre-existing knee injury from an auto accident. Her misplaced focus broke the connected flow of strength. she was nervously excited. however.Chapter 5: Use Mental Steroids: Think Positive! injuries and reinforce internal commitment to selfimprovement. At the last moment. by week ten she was strong enough to start doing the best leg exercise of all. in that split second of 140 . After falling while doing a set of squats. Nonetheless. As she began the descent her concentration was broken and she started to fall. the first eight weeks of her training consisted of basic isokinetic leg exercises. corrected her form. she got distracted and lost focus. Due to her injuries. I insisted she constantly focus on her form in the mirror. Once her knee muscles and surrounding soft tissue had been developed. But one day during the exercise. The complexity of this demanding exercise meant she’d have to remain focused during the entire movement. and understandably scared. one of my clients had a firsthand opportunity to learn about the importance of remaining connected with her muscles. The weights went wobbling everywhere. After getting several squat sessions under her belt. squats. she regained her balance. Melissa was confident at performing the exercise and finally able to get in a real leg workout.
they must be followed consistently. Before you can produce external results. Self-Motivation Tricks: Quitting Is Never an Option! Assuming you’ve made several failed attempts at completing your fat loss journey. in business or at play. and focused on your goal. success requires a consistent belief that the strategy is going to work and that you are going to achieve your goal. Equally important. or worse. erased all together.Chapter 5: Use Mental Steroids: Think Positive! disorientation. So what’s it going to take to make you successful this time? Successful thoughts. Dieters often get frustrated when the fruits of their labor 141 . at work. The images aren’t simple sketches that can easily be redrawn into failure. in order for your nutrition plans and exercise routines to be effective. she could have easily negated months of rehabilitation and progress. This in turn requires maintaining a consistent flow of positive mental energy and visual images. you must first harness internal power. if you want to be successful you must remain connected with yourself. They are corporeal images spliced into a detailed movie of success that gets played in your brain over and over again. you already know the path is littered with more obstacles and tempting distractions than the streets of New Orleans on Fat Tuesday. Whether it’s in the gym. As previously mentioned. When it comes to fat loss. people typically overlook the importance of positive thinking.
Negative thoughts are obstacles we all contend with. 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.” Left alone. and you’ll gain the power to move mountains.. little did you know.. But add a positive ending. Constantly fertilized with pessimistic self-criticism.” finish the sentence 142 . how many times have you given up on exercise simply because you talked yourself out of it with thoughts like.Chapter 5: Use Mental Steroids: Think Positive! aren’t immediately visible. The way to choke out negative thoughts while feeding positive ones is to actively refocus your mind onto affirmative chants. For example. “I can’t. take the common phrase. whenever your seed sprouts. even when you tried to ignore them. For example. This causes them to begin questioning their capabilities and lose focus on their goals. the seed sprouted into a powerful wildflower and continued to grow by feeding on other crippling beliefs. “Why is it taking so long?”. these two little words can bring any momentous aspiration to a screeching halt. “I can’t. and “Why am I putting myself through this?” Self-imposed questions like these only ended up giving you negative answers and. even after the goal is achieved.. As an illustration. The goal you had and the motivation to achieve it was starved of positive nourishment and eventually died. at that very moment a negative mental seed was being planted. “Why isn’t this working?”.
Chapter 5: Use Mental Steroids: Think Positive! with “quit. 1) stop it. I can’t…forget how bad I want this. no matter what you are aspiring to accomplish. And again. As soon as a negative thought enters your mind. The important thing to remember is that you must do this consistently. This hurts…that’s why it’s going to improve me. 3) add a positive ending.) With a full belly 143 . I am tired…of not finishing what I promise myself. And again. I can’t…achieve my goal without trying. Even if you don’t believe what you’re saying.” Then say it to yourself: “I can’t…quit. (Not that type of encounter. I can’t…go any farther if I don’t keep trying. 2) transform it. get your mind out of the gutter. I can’t…stop now because I’m working so hard. Until you really can’t quit! Repeat it as many times as you have to whenever you are tempted to give up. the positive chant not only focuses your thoughts on success. THEN BELIEVE IT! Beyond Exercise and Nutrition The most enlightening encounter I ever had lasted less than four seconds with a total stranger. and 4) repeat the affirmation to yourself to prevent it from establishing roots and killing your ambition.” And again: “I can’t…quit. Other possible endings I commonly use are: I can’t…stop until I reach my goal.” And again. but also places you in authority over your actions.
the more I avoided it. Focused on going home and taking a nap. “I wish I had a body like yours. As he passed. But this time. The question kept resurfacing because it was no longer just a question. The obstacle was the simple question. it had become real. but an obstacle to me nonetheless. the image of the crippled young man was plastered in my mind. I waddled out toward my car having just finished stuffing myself at a Tony Roma’s all-you-can-eat barbeque lunch special. He was in his early 20s. the more it stuck with me. but because he was confined to a wheelchair. Not because he was the first person to ever say it. I knew how to skillfully avoid focusing on (negative) hypothetical scenarios. I saw my reflection in him and I was terrified. “How confident would I be if one day I became paralyzed?” Trivial? Maybe to some.” It stopped me in my tracks. Still not willing to acknowledge the disturbing question I cowardly pushed it out of my mind and sped out of the parking lot. 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 . His comment immediately caused a troubling issue to resurface within me. in great shape. and had a very muscular physique. a jovial young man approached me out of nowhere. he looked at me and said.Chapter 5: Use Mental Steroids: Think Positive! and a happy heart. but now. Tucked away behind a deluding certainty that it could never happen to me lay an obstacle I’ve always avoided.
” or “I can’t go to the gym because I don’t have time.” Well. In the end. If my ability to maintain it were ever taken away I honestly didn’t know if I’d have the courage to continue living. Prodded by my own life motto. I felt pathetic — and envious — of the strength shown by the young man. 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.” I decided to deal with the obstacle. what I do. Realizing the superficiality of this thought. By acknowledging a hidden fear.Chapter 5: Use Mental Steroids: Think Positive! At that time. I gained a deeper perspective into what “living a healthy lifestyle” really means. I discovered that I am not defined by the work I put in at the gym. you have no excuse for not 145 . “Practice what you preach and live the life you teach. and how trivial it would be to stop living just because life doesn’t stay in alignment with our goal plan. put on your shoes. but only four seconds to make my life worth living. Appreciating Your Gifts I often hear people say. I most certainly could not. but rather by the amount of effort I put into living. “I’ll never lose weight because I have bad genetics. and walk out the door. if you’re able to get up on your own. and why I do it. no. After overcoming my battle with fat. I recognized there was still some soul searching that needed to be done in regards to who I am.
but are now struggling with 146 . I can appreciate the well cued statement my mother once said.Chapter 5: Use Mental Steroids: Think Positive! trying to reach your goal. I know if the young man I met outside Tony Roma’s were given the chance to walk into a gym on his own. it’s easy to take the simple things in life for granted. “Why is this happening to me?”). that isn’t to say we shouldn’t constantly strive to live at our best. We often complain about our lives and the things we don’t have instead of being grateful for the things we do. to walk. During those hectic moments in my life when I feel overwhelmed (making my seed sprout. then randomly exchange them with strangers you’d beg to get your own list back. get more. we invariably work equally as hard to hold ourselves back. Because however much we desire to become something greater than we are. For instance. those who have spent the majority of their lives overfat often find it difficult to imagine themselves being anything other than fat. “If given the chance to make a list of all your problems and throw them into a grab bag. to lift weights. For them their failures in the past sadly crush their desire to succeed.” Nonetheless. to run. Think of how lucky you are just being able to move. and be more. In contrast. people who once knew the pleasure of having their weight under control. there wouldn’t be an excuse in the world that would keep him from doing the things others so lackadaisically put off. In our effort to have more.
could easily use their memories as a motivator to get back to that happy place where they once were. Always giving my clients 110% of my energy. this is the one desire I lose focus on the most. Pushing my clients to succeed as hard as I push myself. 3. regretfully. 2. I don’t measure my accomplishments by the success I have with my business. I’m motivated by the desire to live beyond my capacity by setting a personal standard to be the best at everything I do.Chapter 5: Use Mental Steroids: Think Positive! it. Second. What must we do to raise our motivation to that of our aspiration? The answer is only limited by the extent of our imagination. Personally. But more than likely. Learning from the obstacles my clients encounter and using the experience to help others. To me. self-sabotage prevails. my motivation is derived from several aspirations. they end up rationalizing the acceptance of what they’ve become by believing that if they don’t attempt to lose the fat. In either case. First and foremost is my desire to show God an appreciation for what He has given me. then they are overfat by choice. by my own standards I am the best fitness consultant. For instance. 147 . by the number of clients I train or the amount of money. being the best means: 1. even on the days I don’t feel like it.
or negative seeds.Chapter 5: Use Mental Steroids: Think Positive! 4. Using the standards set forth by the best in my field to push myself even harder. 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). rather. The point is I strive to set a standard for my clients — and myself — higher than they set for themselves. I simply force my clients to use the remaining 25% of their energy to take them beyond their own levels of expectation. almost ready to quit on themselves I’ll stand behind them and whisper. 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. Who is the hardest working person in here? Who is training the hardest to reach their goal? Who is working to be the best? You are!” Doing this keeps both of us motivated: They take pride in being the best. As a matter of fact. “Look around the gym. It isn’t that my standards are so outrageously high that they can’t be achieved. Constantly studying new areas of research to fine-tune my skills. and I take pride in helping 148 . 5. (I started preparing clients for these types of comments. During those times when clients are right in the middle of a gut-busting workout. one of the first things I tell a new client is that at some point during one of our sessions.
Judge yourself by the level of effort it took to get where you are and by your desire to keep pushing forward. Setting high standards allow you to dodge the fickle prejudices and biased opinions of those around you. create a daily benchmark to make today at least 1% better than yesterday. it’s easy to settle for less — without realizing it. This is the key to not only remaining motivated during the process of pursuing your goals but to also living life at your best. accomplishing their goals becomes easy. living by your own standards means you can become the best at everything you do. 11 and 12. Whether your standards take the form of getting in shape and living a healthy lifestyle. however. or being the best spouse and parent you can be. 149 . Cross-Check #5 Compare what you learned in this chapter against your Personal Inventory answers for questions 10. operating a successful business and becoming wealthy. The difficulty. is remembering that because your standards may be higher than those around you. To overcome these tendencies. Use this technique as a reminder that you are making progress every day. The only person on earth worthy of judging your life is yourself.Chapter 5: Use Mental Steroids: Think Positive! them get there. I’ve learned that when one defines exceptionally high standards for their life.
If avoided. for others. the first step to overcoming obstacles is to create an honest list of weak areas in your life. it may be shortsighted goal planning. Asking the question. conquering them is simple because you can view them as small personal development tasks. Try to find your bad habits (some of us won’t have to look as hard as others) and examine 150 . an inability to resist temptation. For some.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. You cannot make progress or even improve in those areas until you do. In any event. their area of weakness may be a lack of discipline and tenacity. weaknesses eventually become new obstacles. or even a fear of success. Identifying and facing your weaknesses is definitely one of those things. “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. you’ve got to take a hard and honest look at yourself. Once accomplished. Everyone from professionals to amateurs must deal with a matrix of personal weak areas on a day-to-day basis. To prevent this. There are some things you really don’t want to ask but need to know.
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. Simply knowing you should [exercise more.Chapter 6: Where The Battles Will Take Place the counterproductive things that prevent you from reaching your goals.” Creating this type of motivational map not only gives you a precise direction to move in. but doing it is another. Envisioning the fulfillment and imagining the benefits of reaching your goal are powerful techniques to overcoming obstacles. stop smoking. While you cannot see the immediate results of following your nutrition plan and exercise routine. Fortunately. I have identified three areas in life where the most common obstacles appear and have provided you fifteen empowering ways to deal with them. or put the toilet seat down] is one thing. To conclude.” and “Every challenge I undertake and every change I make brings me closer to my goal. call your mom at least once a week. Correct the weakness and accept NO EXCUSES for not correcting it. spend less time watching TV. but also the courage to face any obstacle. It doesn’t stop there. as painful as this is.” or “Although I have not lost all of the fat I want to at this point. not eat so much candy. the only thing that can keep me from doing it is me. 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. 151 .
your home can easily become a major stumbling block of temptation. Without a doubt. candies. these vices must be removed from our diet. guilt-ridden binge session. with proper planning and a little goal setting. ice cream. Kitchen cabinets filled with foods you are trying to avoid quickly turn temporary urges into guilt-ridden 152 . On the other hand. 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.” only to end up devouring it. Solution #1: Only fill your cabinets with food you are supposed to be eating. breads. leading us to eating everything in sight. food is a common weakness. pasta or a glass (bottle) of wine. the road of depravation leads to devastation. Why must the edible delights that make us feel so good be so bad? In order to follow our healthy routines. Whether it’s chocolate. it can also become your place of refuge. we all have food vices. cookies. Because of this. A crack in willpower will open the floodgates to a hedonistic. cake. 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.
“I can’t cook healthy dinners because my kids won’t eat them. Some individuals would like to blame the fast-food industry for little Jane or Johnnie’s overfat problem. when stocked with only the provisions required for your fat loss journey.Chapter 6: Where The Battles Will Take Place indulgences. However. there are usually enough calories in a 153 . give it a rest! Granted. 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. Avoid falling into the habit of bringing food with you to watch television. and that the rate of teenage obesity is higher than ever in America? Kids aren’t being taught how to make healthy food choices at home. keep in mind that snacking increases your metabolism.” Don’t associate TV time with eating time. Please. eat snacks from your daily meal plan or foods that increase your metabolism like a plain salad. here is a reality check: rearing children to make healthy food choices is no different than rearing them to become responsible adults. Solution #3: Prepare healthy dinners at home (and for the kids). Obviously.” Well. you’ll be compelled to stay on your path. People often use the excuse. If you can’t resist eating in front of the television. Solution #2: Become conscious of “TV Snacking.
if they don’t like what you have prepared. The hope for your kids to have a better life than our own is a common desire among parents. It goes without saying that clowns shouldn’t be given the responsibility to teach children what they should or shouldn’t eat. 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. Break the cycle and set the example. If you teach them how to eat properly now. they should blame the individuals who they themselves learned to eat from. Solution #4: Incorporate cheat days into your nutrition plan. it’s less likely they’ll become a statistic of the overfat epidemic when they grow up. worse yet. let them get their own food.Chapter 6: Where The Battles Will Take Place super-sized meal to feed a small country. make time to prepare a nutritious dinner. monkey see. 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. Instead of feeding kids from a drive-thru window. And as far as spouses go. 154 . what they see you eating. monkey do. but the big red-footed clown doesn’t walk into the dining room and cram the calories down your kid’s mouth. If parents want to blame someone. In other words. Kids eat what you allow them to eat and. Those individuals should then go back and blame the folks who taught them.
Saturday. after the first or second day she usually forgets about them. In these instances. out of mind. Arrange high-calorie days to fall on the days you are most likely to cheat. At a minimum. In addition to boosting your metabolism. you’ll be less tempted to eat it. Solution #6: Give yourself permission to walk away from your plate. but leaves them in the trunk of her car until her cheat day comes around. Day 7 should be the one day you rest from dieting and exercise. A close friend of mine buys her favorite cheat cookies while they’re on sale. that I call cheat days. which goes to show that she really didn’t want them anyway. and Sunday. Solution #5: Out of sight. At times it may be necessary to bring cheat foods into the house before your cheat days. If you can’t see it. Days 2 and 5 are mediumcalorie days. 6 and 7 are high-calorie days. If you work Monday through Friday. cheat days give you a break from the mental stress of dieting and allow you to enjoy your weekends. If you don’t work the traditional Monday through Friday week. Ironically. your cheat days are Wednesday. and Days 3. 155 . hide the food from yourself. you can customize TrainChange according to your schedule.Chapter 6: Where The Battles Will Take Place TrainChange has three high-calorie days incorporated into every week. Simply set your routine so that Days 1 and 4 are low-calorie days.
not distend their bellies.Chapter 6: Where The Battles Will Take Place “You can’t leave the dinner table until you finish your plate. it was about clearing your plate. send them to the cabinets. it’ll keep them from overeating. Solution #8: Split your meals into portions. 156 . the best way to keep your family wanting more is to cook with the intent of not having leftovers. if they want an encore. we’re still bound to the dinner table by these same voices. In the kitchen.” “Don’t waste food because there are starving people in Africa. Accept that it’s okay to leave food on your plate when you’ve had enough. Great performers know that the best way to keep their audiences happy is to leave them wanting more. the obligation to polish off our plates often results in us eating more than we need or even want. not an army. More importantly.” Growing up. Whether at a restaurant. Eating was not about curbing hunger. Is it really any less of a “waste” to force down food you don’t want than it is to just throw it away? Solution #7: Cook for your family. As adults. or as a guest at someone’s house. Cook enough to fill your family’s stomachs. Stuffing yourself won’t help the starving people in Africa. we were taught to never waste food. at home. Get into the habit of making a single serving for each person in the house.
Because of this. So the next time you’re eating out.Chapter 6: Where The Battles Will Take Place When dining out. The study also noted that cookies are as much as seven times larger than a standard portion size. Between the business lunches. You’ll realize the obstacles at work aren’t unique. back in the mid-1950s. that same size is now considered a “small” and is one-third the weight of today’s largest size. morning doughnuts and vending machines. Obstacles at Work The workplace is also full of fat landmines. holiday lunches. over three times. you’re subjected to constant temptations. In general. birthday lunches. split your meal into several portions and avoid waiting until the end to pack a doggie bag. Today. five times. the study found that the portions we now receive are consistently larger than they were in the past. fast-food chains only offered one size of French fries. Transfer the knowledge you have about those areas into your work 157 . and muffins. A study published in the American Journal of Public Health discovered that the average food portion is larger than a standard portion size. For example. every move you make must be calculated and well thought out. cooked pasta. They are pretty much the same ones you encounter while at home and with friends. don’t feel embarrassed about asking the waiter to wrap up half of the plate even before it lands on the table.
“It’s recess time!” to a room full of two-year-olds. Solution #9: Plan your lunch.” 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. 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. Solution #10: Ask your friends for their assistance or ask them to shut 158 . In the end. you will be able to safely navigate through the 9-to-5 minefield by simply mapping out your plan of action before walking into the office. but also reduces the costs of eating healthy. Similar to that of a preschool teacher announcing. If you don’t bring your lunch or feel uncomfortable being the only one at the table eating a meal that’s fewer than 600 calories. To be successful on your nutrition plan at work. Prepare your lunches for the week and freeze them in individual containers. Then again. The extra time and effort put into doing this not only benefits your body. the noontime holler of “Where are we going for lunch?” generates the same type of frantic excitement in the office. you could be the inspirational one who says. the office is going to be a huge obstacle. let’s eat something healthy today. “Hey. don’t leave meals to chance – plan them in advance. This is the purpose of the TrainChange meal planner.
For others. At times they may even try to pull you off your path because you are doing something they can’t (won’t) do.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. the people closest to you can unintentionally become your biggest stumbling blocks.” For this reason. 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). friends and family is a common fat-loss quandary. For some. In either case. great. your discipline makes them feel guilty. that while having their support is nice. Eating with your co-workers. Be prepared for your friends and family to get jealous when the results of your dedication begin to show. you don’t need it anyway. it’s not necessary. People who haven’t done it themselves won’t understand why you are so committed to seeing it through. however. Keep in mind. the only thing worse than not being able to partake in their blissful fatty-carbo delights is having them constantly offer you “Just one bite. It is a holistic transformation that changes you from the inside out. If you have their encouragement. if not. the dilemma lies in having to watch everyone devour pizza for lunch as you munch on a meal replacement bar. The journey you’re embarking on is yours and yours alone. Or they may simply be afraid of losing the 159 .
THIS IS ABOUT TAKING CARE OF YOU! Solution #11: Build your own support group. you can also consider starting a power breakfast group. so you can’t expect them to always be empathetic to your needs. A health and fitness forum is something every employer and employee could benefit from. Request a healthy variety of foods in your vending 160 . Start by asking your human resources department to set up a healthy luncheon once a week. Additionally. Look into creating a health-conscious work environment. Depending on the success of your lunchtime gathering. employees can get discounted gym memberships and receive weekly fitness tips inserted into their company newsletters. They don’t want to lose their junk-food-eating partner in crime. If you have a scrooge for a boss who’s not sold on the idea.Chapter 6: Where The Battles Will Take Place “old” you they’ve come to know and love. Employers are beginning to realize that corporate wellness plans are an effective way to reduce employee health costs. tell him or her that providing healthy lunches will increase productivity by alleviating the dreaded after-lunchtime sleepies (often caused by poor nutritional choices). Solution #12: Ask for healthy snacks. Remember. You must become your own source of motivation.
Too often. Results come from hard work and a firm conviction to train outside of your comfort range. The majority of vending machines are operated by third-party individuals and it’s their job to serve you.Chapter 6: Where The Battles Will Take Place machines. how willing are you to work at making it happen? For most individuals. just as their muscles begin to burn [fat] from exercising.” and quit. I don’t tell you that to boast or toot my own horn. but to give you a realistic idea as to what an intense workout is. 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. You are the only person who can make the results happen. “Wow. look how hard I’ve worked. Hardly. Exercise is one of the few things in life you have 100% control over. Although you may desire to have a beautifully sculpted body. I’m tired. 161 . Worse yet. Obstacles at the Gym The only obstacle at the gym is yourself. Replace the candy bars and sodas with nutrition bars and meal-replacement shakes. Even after twenty years of working out. they’ll say to themselves. they haven’t even started to work. The biggest lie of all is that exercise is supposed to be fun and easy. I train with such intensity my muscles burn like it was my first day at the gym. They’ll be receptive to your requests. I deserve a break. The truth is.
remember that your body needs time to heal. Don’t dwell on how much weight you’re lifting or how many miles you run. When it comes to exercise. For cardio. always remember that less is more and that quality rules over quantity. Because of this. there will be days you won’t make progress. but in the same amount of time. If you lift 10 pound weights during the first week. When you are truly committed to getting the most from exercise. the same old results (and that’s the worst type of consistency). you should have one thing on your mind: making your current workout better than your last. Having said that. increase the poundage 7-10% by the third week. set a goal this week to run farther. beginners often fall victim 162 . simply tell yourself. Focus on putting maximum effort into your workout. When such is the case. it comes down to the desire to make progress. “My body is currently in the process of healing so I will accept nothing less than making progress next week. When you start a new exercise routine. Solution #13: Take it slow in the beginning.Chapter 6: Where The Battles Will Take Place I see people do the same old workout with the same old intensity and.” Solution #14: Train your entire body. of course. if it took you 30 minutes to run two miles last week. Once again. The goal is to work as hard as you can and commit to make progress every week.
For men. For example.” using the machine you need or. On the upside. On the downside. but under developed lower-body. Although a 90-minute (or less) workout isn’t the goal of most people in the gym. in order to maintain muscle symmetry and maximize fat burning. worse yet. Women don’t tend to develop a prison build. The worst thing you can do is work in with them because they’ll kill your 163 . but they sit on top of a pair of legs that look like they were stolen from a bucket of chicken. it’s known as the Martini Glass Build. an equal level of commitment must be given to all areas of the body.Chapter 6: Where The Battles Will Take Place to developing a lopsided body. this concentrated attention invariably produces faster results. he’d have big arms. You’ll commonly see this in men who primarily focus on training their upper bodies. I suggest finding a different exercise that targets the same body part or train a different muscle group until the jaw-jacker leaves. there’s nothing more aggravating than having to wait for the gym “jaw-jacker. The Martini Glass Build occurs when an individual has an over developed upper-body. when they insist on taking a fiveminute chat rest between each of their sets. they have the opposite problem. these lopsided workouts are a great way to stay focused and motivated. broad shoulders and wide chest. Their butt and legs receive attention while their upper bodies go neglected. Solution #15: Have an alternate exercise in mind.
“I’m on a timed workout. [If a jaw-jacker asks to work in with you. set. It’s a 164 . bench presses and all that stuff is easy to learn. and it won’t be their abs.Chapter 6: Where The Battles Will Take Place momentum. The next time you walk into your gym. Strengthening your mind and learning how to stay focused is ten times more difficult than exercising. It won’t be their biceps. Bicep curls. you can have the machine all to yourself then. who would guess people are actually there to improve their bodies? I believe physical exertion accounts for only 20-30% of training success. In other words. Whether you’ve been training for three days or three years. the other 70-80% is mental. don’t feel bad about saying no. If your gym is like most. it won’t be their triceps. the jaw. it won’t be their legs. remaining focused on your workout is the most difficult part of training. 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. No machine or personal trainer can teach you how to stay focused. With such lopsided attention being given to such a little muscle.”] Some People Do and Some People Only Dream about Doing: Which Will You Be? Ready. look around and observe which muscle group people enjoy training the most. I’ll be done in six minutes. squats. Simply reply.
Take pride in the fact that you are doing something most people can’t–or worse yet. while a select few are constantly pushing 165 . conceited. Instead. You choose to become the amazing person everyone talks about (and envies). of the gym. put on your game face and get down to business. 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. transcending everything and everyone around you. or even snobby when you avoid being one of the gym’s social butterflies. the individuals who choose to overcome the obstacles associated with mental discipline and staying focused are the ones who reach their goal. you are no longer a simple onlooker in the game of life. I know I hurt someone’s feelings with that paragraph. you start making your own life power-plays. When you can walk into the gym. but I warned you. have chosen–not to. in that sense you are better than they are. if life could be measured on an intensity scale from 1 to 10. you rise beyond their level of expectation. most people float between a 5 and 7. So yes. Like it or not. Once you learn how to control your mind. allow me to elaborate. People may label you as self-centered. just as in every aspect of life. in and out.Chapter 6: Where The Battles Will Take Place conscious decision you make on your own. Without a doubt. Before you get upset. Some are content hovering around a 1. They’re going to envy you for that.
maintains such stellar performance with 10. it’s his symbolic way of mentally blocking everyone out. Similarly. It just kicks in. The remarkable people who know how to reach this place on demand are also the ones who do the things others only dream about. And then there was the phone call Angelo Dundee received from the lobby of his hotel from an unknown 15-year-old boy. I realized that I could get myself in a mood at certain times. was living 166 . It has often been referred to as being in the “zone. Your high school teacher probably called it applying yourself. MJ says.” Some call it “switching gears”. This allows him to focus entirely on his shot. he alluded to the fact that when he pulls his visor over his eyes. in an excerpt from the book Jordan. while others refer to it as being “connected” with your body. No matter what name you choose to identify this with. You leave everyone and everything else behind in order to focus solely on improving yourself. it’s that place in your mind where only you are allowed to go. like fourth gear. How do you think Tiger Woods. for example. “To play better basketball. who proclaimed he was going to be the next Heavy Weight Champion of the World.000-plus people looking over his shoulder? In an interview.” That’s a level 10. in a different context. That’s transcending to level 10. What is level 10? You already know what it is and you’ve heard it before.Chapter 6: Where The Battles Will Take Place the bounds of a 10 and beyond. The youth on the other end.
yet found it within himself to become a level 10 – and a 5-time MVP to 167 . I run a race to see who has the most guts. Charismatically cocky Bruce Lee. In the statement. “Most people run a race to see who is fastest. seven years later. you may have even lived your life at a level 5 and still managed to achieve a goal the average person could never do. diet. Sure enough. meditation and weight training. Cassius Clay (Muhammad Ali) fulfilled his own prophecy. an inspirational martial arts master. Incidentally. you never learned how to unleash — or tap into — your full potential. That’s a level 10 —plus. Ask any coach what percentage of his athletes play between levels 5-7. adhered to the philosophy that by force of will we can transcend ourselves into demigods through exercise. just because someone has the title of being a professional athlete doesn’t mean they’re living at level 10. 350-pound football player or a 250-pound basketball player.Chapter 6: Where The Battles Will Take Place at level 10. you could probably slide into the NFL or NBA without really having to work at it." showed the level 10 mentality of one of the greatest long distance runners in American History. Steve Prefontaine. Sadly. and they would give you a fairly high percentage. Isn’t that what made Michael Jordan’s story so amazing? The fact that he was cut from his high school basketball team because he wasn’t good enough. What I mean to say is that if you’re a 6’11”. But if that were the case. Why? A genetic gift can also be a performance curse.
is that God has given everyone an extra gear waiting to be turned on. and expect more of yourself. This often requires having to leave others behind. Resolve to rise above your current situation. It’s easier for people who contently operate at a level 5 to bring you down than it is for you to pull them up to a level 10. Personally. his gift isn’t what made him great. waiting to pass. mental discipline. 168 . I’m still not sure if being able to feel the passion of accomplishing a goal is a blessing or a curse. I compare such an intense desire to succeed to a chili pepper lodged in your stomach. Not the most poetic analogy. and the ability to focus on an objective (learned during his self-improvement process) that made him so amazing. Live to be more. The great thing about mastering the ability to transcend is that it isn’t limited to sports. to the point of even outshining other level 10 NBA players. however. achieve more.Chapter 6: Where The Battles Will Take Place boot? He is gifted. What I do believe. The intensity of this type of desire is difficult to capture in words. To this day. You can use it. It was the combination of his God-given gift. and don’t allow anyone or anything to hold you back. 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. The point is. on demand. but it gets the point across. in your everyday life to overcome any challenge.
Once you do this. or you may be employed and dislike your boss because he or she refused to give you that promotion you worked so hard for. The question is. Everyone has some type of albatross around their neck. you are in total control of your life. excuses. except you. 169 . You may have a spouse who is being less than what an ideal spouse should be. sexism and bigotry on a daily basis. For those who insist on bringing mediocrity to the gym. You may be unemployed and unable to find a job because no one appreciates your skills. and the stadium is your mind. The only way to take advantage of this unique opportunity is by resolving to leave your albatross. Commit to giving every ounce of fight toward becoming the person you want to be. Outside of the gym walls in the real world. are you going to become comfortable carrying yours? Are you going to acquiesce to the fact that you don’t have total control over your life or the people around you? Are you simply going to throw down your cards and settle for a life of mediocrity? Whatever you choose. and the person you know you can be. the only opponent you ever compete against is yourself. and mediocrity at the door. no one can take it away from you. you may have been dealt the worst life cards in that you may have to fight discrimination. racism. I will tell you this: while in the gym (exercising).Chapter 6: Where The Battles Will Take Place At any rate.
the better off you’ll be. my father entered the room and asked.and if no one has ever sat down and had the reality check chat with you. and why they’ll never have a chance to become an MVP in life because no one gives them a chance. The night I received the chat was the last time I ever felt sorry for myself. life falls into perspective. They find it easier to whine about why their life is so bad. Deal with it by making the most out of what you have and moving on. here’s the simple answer to all their problems. Hearing the sobbing as he walked past my door and not knowing why I was crying. that statement is going to sting even more. I was lying in bed crying because someone had called me fat earlier that day. why they can’t lose weight. Well. more than likely. Once you have the reality check chat. but the truth. The earlier on you get it. why their genetics — not the triple cheeseburger and large order of fries they ate for lunch — is keeping them from reaching their goals. is also a reflection of how they’ve chosen to live their life. Having relinquished control to their circumstances they’ve given up on the idea of self-improvement. “What’s the matter?” I told him people were making fun of me today because I was fat. how hard it is to stay on a diet because they can’t stop eating.Chapter 6: Where The Battles Will Take Place their lack of results. Life is unfair. Harsh. why the fast-food industry is so horrible because it’s attacking them (and their kids). 170 ...
“Honey. between my tear-jerking. “And I don’t care. he continued. At that point I knew if he were going to say anything else. it’s just baby fat. I got the lecture. you don’t cry. I only managed to utter. half-dissatisfied look on my face. and one day you’ll grow out of it. he laid down the reality. He finished with a painful check by saying. “When I give you hamburgers and doughnuts every day. change the things you can and pray to God to help you deal with the things you can’t. If you don’t like it.” It was definitely not the answer I wanted to hear.” With a smirk and disappointed look plastered on his face he shook his head in disagreement. 171 . overfat also.” Seeing the half-perplexed. “That’s nothing to cry about. Having only made me cry harder.Chapter 6: Where The Battles Will Take Place Looking at me sympathetically (mostly pathetically) he said. I’ll love you no matter what you look like. My father.” Needless to say. and people make fun of my big stomach all the time. I was right.” or. “I’m fat too. but I choose not to because it doesn’t bother me.” Now standing over me to begin his diatribe. I can do something about being fat. went on to say.” Instead. snot-slinging and hyperventilating noises. it was going to be something I didn’t want to hear. “But I can’t change it. at seven years old you really don’t understand this novel concept. “Life is unfair. I wanted to hear what my empathetic mom always said: “It’s okay.
” “But you give me the food. and it hurts so bad. but that day. no argument or discussion.” Good lord. my father was a police officer. Mom’s soothing words had always made me feel better about myself. I won’t be upset.” For clarification. He laid out the truth with no political correctness or diplomacy. Dad’s bluntness is what finally made me want to change. He was supposed to sympathize with me! Instead. It felt like a stake had been driven through my heart by someone I loved and trusted. [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. Yes. stop eating that junk and do something about your weight. “If you don’t want to eat it. “I don’t make you eat it. I actually tried to pray the fat away — for several weeks. he nailed me. “If you are really tired of being fat. He simply put it out there letting me do what I wanted with it.” I countered. he could’ve been a bit more sensitive. In the past. where is Mom when you need her? I thought. His comments hurt me — worse than the cruel jokes made earlier by the strangers. don’t.” He turned and walked out of the room. every day.Chapter 6: Where The Battles Will Take Place You sit there with a big smile on your face and eat ’em all. but he wasn’t.
it gave me control over my life of which I will never let go. Fortunately. They’ll never understand (until they remove their encumbrance) why your head — which they consider your nose — is always up in the air. 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. In no way am I saying it was easy. You are Most like the People You Surround Yourself With In both my personal and professional lives. And if declining invitations to daily pity parties at the gym (or anywhere else) makes me selfcentered. I also learned how to delegate the unchangeable things to the Man upstairs. then call me Mr. and I had the choice to either remain overfat or get in shape. Center. they have no control over your success — only you do. The difference was it placed me in control of the situation. once you achieve your goal you’ll notice that the people who tried to discourage you will be the first ones to say. Consequently. I want to be 173 . When I have the reality check chat with clients it isn’t to hurt their feelings. I refuse to surround myself with negative energy — it’s hard enough maintaining my own motivation. “Wow. All the same.Chapter 6: Where The Battles Will Take Place be thin when I wake up in the morning” prayer. The choice to live with an albatross prevents people from raising their heads and seeing beyond the now.] But after finally accepting my dad’s reality check.
If it were. The purpose of the gym isn’t to socialize. and you’ll only go to socialize. STUPID!” No. 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. a technique that revitalizes my life battery with positive energy. focus on giving 110% of yourself to yourself. It’s 90 minutes to encapsulate myself from the world. the consistency required to make your training effective will eventually be viewed as monotonous.Chapter 6: Where The Battles Will Take Place like you!” I consider going to the gym my time. Walk into the gym with this mindset and I guarantee exercise will be one of the most fulfilling experiences of your day. When you go. Since it isn’t much time. Expect the gym to give you what it’s expected to do — improve yourself. What it does mean is if you’re going to the gym for selfimprovement. once your buddies lose motivation and stop going. then go with the intent of focusing on yourself. 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. Worse yet. I have to consciously focus on replenishing myself by not allowing jaw-jacking negative ions to create leaks and filch my recharge. more than likely your motivation will follow right behind theirs. 174 . “Shut up and train. If you don’t.
Although circuit training provides several advantages 9 Circuit training is a fast-paced workout that involves moving quickly between exercises in a repetitious manner. The objective is to simultaneously build strength. 7 WAYS TO INCREASE YOUR TRAINING PERFORMANCE 1. 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. it’s an opportunity to emotionally refill yourself. 2. you’ll spend less time talking and more time training. By having a set deadline in which to finish your workout. you should never train more than 90 minutes. and increase stamina. improve mobility. 4. you’ll find that doing this allows you to give more of yourself to others. Ironically. you’ll never get anything done. Most of all.Chapter 6: Where The Battles Will Take Place Focusing on yourself in this manner is not about being self-centered. but rather about making time to center on your personal and spiritual needs. Set a Time Limit on How Long You’ll Work Out: The most effective workouts are short and intense. 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. because you’ll have more of yourself to give. Establish a Timeframe to Reach Your Long-Term Goal: By creating a long-term goal with short-term benchmarks. 175 . 3.
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. So once you’ve finally made the time. it should get harder. unless you are in a group or structured environment. “The more I 176 . try listening to some intense music that has few lyrics. it isn’t an efficient way to perform an exercise routine. You begin to understand that change happens from what you put into training. Consider Workout Time Your Time: Everyone knows squeezing workout time into a busy schedule is difficult.) 7. (And in the “meat market” gyms. They assume it gets easier as time goes on. The only thing that changes over time is the way you view your role in the training process. I guarantee they’ll still be there when you finish. In fact. it’ll leave you with a mind-numbing adrenaline rush. Genres such as dance or techno work great. Wear Headphones: If you find yourself having a hard time getting focused. why would you give it away? 6. jaw-jackers will be less inclined to approach you. Leave your discussions and dramatic life problems at the door. Limit Your Conversations To Workout-Related Topics: Put your personal problems on a time out. 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.Chapter 6: Where The Battles Will Take Place over regular training. It doesn’t. Even if you don’t like the music.
“I am not seeing the results I want.Chapter 6: Where The Battles Will Take Place train my body. And I’ve got to tell you. I’m going to quit. for me anyway. and that’s the epitome of life-changing power! 177 . he remained in control of his body and his situation. he looked down and said. “This isn’t working. within the context of this paragraph. While on the scale. the most exciting thing about being a fitness consultant isn’t being able to help people get in shape. the more I can change my life!” is the epiphany that finally smacks you in the middle of the forehead. Richard and I had just finished his evening workout and were in the process of doing his weekly body fat analysis and weigh-in. this may not seem like a life-changing event. Because of this.” Now. without realizing it. three months earlier Richard’s reaction would have been. What can I improve on?” Granted. [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. 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. Like most people. it’s being able to watch them get struck with this goliath rock of revelation.
S. A 178 . before you go out and spend upwards of $50 to $200 an hour on a personal trainer. But just like there are skilled and hardworking attorneys who are a credit to their profession. and there are awful trainers who only care about stringing a client along so they can collect a weekly check. As the rates of overfat and obesity increase. I’m not saying personal training isn’t a good profession or a useful service. more people are hiring fitness professionals to help them overcome their fat loss obstacles. It may or may not surprise you when I say that the benefit gained from having a personal trainer is often overrated. However. it will soon be one of the top 10 professions. there are also terrible attorneys who give their industry a bad name. and hiring a trainer doesn’t guarantee you’ll be any more successful at achieving your fitness goal.Chapter 6: Where The Battles Will Take Place Hiring a Personal Trainer: Do You Need One? In hopes of gaining professional advice and training expertise. there are awesome trainers who are adept in the field of personal training and actually care about the success of their clients. Similarly.’ the U. Published in the November 2001 Monthly Labor Review ‘Occupation Employment Projections to 2010. realize two things: not all trainers provide quality guidance. Department of Labor and Statistics announced that personal training is one of the top 25 fastest growing occupations. As a fitness specialist and personal trainer myself.
While most respectable clubs require their trainers to have some form of training certification. if a new trainer isn’t certified at the time of employment. Regardless. I worked for several nationally-known fitness clubs that provided personal training. As a result. As with any business. it’s easier to keep an existing client than it is to find new ones. the majority of national chain fitness clubs require their trainers to go through some form of orientation to establish uniformity. Down the street. Inexperienced riders who opt to work with these trainers eventually learn why their rates are so low – the quality of training. most clubs only teach their trainers the act of training (and how to sell in-house supplements) and not the art of training. She works at a high-end barn that covers everything a new rider needs to learn to become proficient. A friend of mine who trains horses for a living gave a similar example of this training paradigm. they “hook” them 179 . In the short term. Instead of empowering clients with knowledge to help them grow. Prior to starting my fitness consulting business. it’s common for a gym to run them through a short in-house training mill certification process. a company offers similar services at a discounted rate and in half the time. but a matter that needs to be addressed and something you need to identify before hiring a trainer. this attention to detail cost clients a little more time and money.Chapter 6: Where The Battles Will Take Place pretentious statement? Maybe.
when they’re supposed to set an example of disciplined focus. 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. 180 . integrity. 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. At times. this scenario also occurs in the fitness industry. Sadly. One of the goals of a trainer. discussing plans for the weekend. for example. 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. Instead of having a goal to maintain client retention by delivering quality service. primarily because they lack the most important quality required to initiate personal growth. either by whining about problems at work. or whatever.Chapter 6: Where The Battles Will Take Place on purchasing sessions. your rabbit. should be to teach their clients about the importance of consistency and selfdiscipline. it’s usually because they had an audition). but don’t have the depth to teach lifestyle change. A trainer is supposed to be your mentor. sulking over a bad relationship. Another problem with hiring a trainer out of the mill is that they understand how to use fitness equipment.
there is also the side of personal training that clients don’t see. believe that having a trainer will force you to follow through with your goal. These are all the wrong reasons to hire a trainer. 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. Bottom line: unproductive personal training is a two-way street. Miagi in The Karate Kid©. we view our service as “personal” because we’re sharing a special part of our self. the training process is more than a set of workout routines and repetitive actions. Having not been trained to handle the mental demands created within this dynamic.Chapter 6: Where The Battles Will Take Place Conversely. To us. don’t hire a trainer for the wrong reasons. which is where the power to change comes from. in defense of trainers. believe that having a trainer makes you sound serious about getting in shape. such as to have a workout chit-chat partner. With that. believe that if you work with a trainer long enough. Like Yoda® in Star Wars© or Mr. believe that by having a trainer you’ll be more motivated to workout. extraordinary trainers don’t share their knowledge with everyone who seeks it. 181 . you’ll eventually achieve results via osmosis. Trainers are often thrust into the role of being their client’s therapist and emotional pincushion. When we train clients. because none of them provide roots for internal locus of control. it is an extension of who we are and how we express ourselves to the world.
When you start training. And like any piece of equipment. All in all. having a personal trainer is a convenience. One may assume money should be enough motivation to train anyone. but not a necessity. the path gets narrower. when you hire a fitness professional. are responsible for doing the work. It’s about having someone to help you create eating plans and exercise routines. they’d never sell it to anyone who wouldn’t appreciate it — regardless of how much they were offered. always remember you must be the source of motivation. you are essentially purchasing an expensive piece of fitness equipment — a very expensive piece. reminding you to stay in your lane and moving in the right direction. The trainer initially acts as the little guide bumps on the side. You. the path is wide and you have plenty of room to move around. but I think of it like this: when an artist creates a masterpiece as a labor of love. Therefore. Ideally. however. no 182 . and the trainer’s responsibility shifts to that of reminding you where the new lines of guidance are being drawn. As you get more advanced. pouring their heart and soul into it. the gift we offer is often unappreciated. so we stop providing it. and to assist you in monitoring your progress. the client/trainer relationship should be like learning how to drive a car between the narrow lines on a highway.Chapter 6: Where The Battles Will Take Place Unfortunately. More importantly.
To benefit from personal training.” Food is for function.. Something to think about In hopes of getting their favorite high-carb/high-fat cheat foods added to their TrainChange daily meal plan. you’ll be able to create nutritious 183 . it’s as much your responsibility to make the time you spend with your trainer productive as it is theirs. 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.Chapter 6: Where The Battles Will Take Place matter how great it is or how many advanced gadgets it has. clients initially complain about the lack of gourmandized variety. The good news is.or are you merely going to add them to your collection of fitness gadgets already collecting dust. I’ll tell you exactly what I tell them: “Meal plans aren’t supposed to be gourmet menus. and remain committed to following your nutrition plan and exercise routine. without storing excess as fat. as time goes on. ask yourself if you are prepared to fully utilize their service and guidance. you won’t see results if you don’t use it. complete your workouts without whining. Before you hire a trainer.. even when your trainer isn’t around. Doing so means that you show up for all of your scheduled training sessions. Gourmet menus are what got you fat in the first place.
for every positive thought you focus on. As a trainer and competitor. Once you’re able to remain in compliance without a meal plan. Does this suggest we shouldn’t think positive? No. It means we are going to handle each negative thought the same way we handled every other obstacle — with constructive mental images. I believe that understanding this occurrence is vital to improving focus and athletic performance. 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 other words. you are going to actively reinforce and create vivid images of success in your mind while you’re training. your meals are designed for function. however. In this case. I 184 . the more our mind becomes bombarded with thoughts of failure. as part of my leg workout. I Will Not Quit! If you haven’t already blown a mental gasket with all of the data. there will be an accompanying negative one competing for attention. There is a theory in psychology that suggests the more we focus on achieving a goal. not flavor. this one is sure to do it. 1994). This simultaneous tug of war is known as the Ironic Process (Wegner. For example. Until then. theories and suggestions I’ve given you.
so that’s a lot of weight for me). ankles. with more 185 . I do it to establish a mind-to-muscle connection and to prepare those body parts for impending demand. Imagine them being lubricated pulleys that are attached to a generator rapidly rotating from your shoulders. calves. It can be a spot on the wall. In fact. Getting back to the point. progressively transfer your focus throughout your body. From there. Then envision yourself running through the image — no matter how small or far away it is. First. Observe the power of merely putting one foot in front of the other. concentrate on pumping your arms.. Rather.. the more you have to squint [focus] to see it. the better.then focus on doing it faster. concentrate on your steps. strong ankles. knees and quads have low muscle-esteem. an image on a poster. or a sign down the street. while standing under the bar.Chapter 6: Where The Battles Will Take Place squat 625 pounds for three sets of 15 repetitions (I’m 5’11” and 210 pounds. In doing so. 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. find something in front of you to focus on. “I have…strong feet. The next time you’re training. strong knees and strong quads. Next. strong calves. I look in the mirror and repeatedly whisper to myself in a hypnotic manner. (Similar to the negative seed discussed in Chapter 5.) Another example is to use this technique during an intense cardio-endurance workout.
it’s important to avoid repeating something like. and maintaining a positive self-image.not. “I am not tired. If you’re starting to get overwhelmed with the inordinate amount of information.” You will then appreciate how exercise allows you to escape into your own private world. your lungs will be screaming for oxygen. Find the rhythm between your inhalations and your exhalations. listen to them.. You can improve these skills by simply staying focused on your goal.will. and you’ll become exhausted. your brain will only be filled with thoughts of exhaustion.. Honing your skills to combat negative thoughts doesn’t come naturally.” Additionally. 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 . every time your body yells. You must constantly feed your brain with fresh thoughts and empowering visions of success..quit... “I. you will truly understand the meaning of being in the “zone. Finally. while remaining intent on catching the object in front of you and moving to the symphonic rhythm of energy blaring in your head. “You’ve got to STOP! I’m tired!” repeatedly whisper to yourself. Listen harder. Next.” If you do. concentrate on the pounding of your heart and take note of how every beat echoes throughout your head.Chapter 6: Where The Battles Will Take Place intensity.. Once you’re able to transcend and reach this level of focus. connecting with your body. At that point.
simply set benchmarks that incorporate a new TrainChange technique into your routine at least once a week. Luckily. Cross-Check #6 Compare what you learned in this chapter against your Personal Inventory answers for questions 13.. you’ll master the techniques in no time..Chapter 6: Where The Battles Will Take Place programming years of counterproductive habits in the process. 15 and 16. you’ll reach your destination. during and after your journey. Although you’re only reading a 250-page book. if you apply what you have read. 14. I guarantee that if you use this book as a reference before. putting it into practice every day on a consistent basis. In the interim. it has taken me 15-plus years to learn and apply all these concepts. 187 .as long as you remember that quitting is never an option.
It’s 481 feet high. it was the largest manmade structure in the world. The Step Pyramid is a simple. It took approximately 20.Chapter 7 Building the Great Pyramid When one thinks of the Egyptian pyramids. the Giza pyramids weren’t the result of calculated perfection. Pharaoh Snefru built a 188 .000 to 30. six-layer stepped structure that stands only 204 feet high.000 workers to construct the pyramids at Giza over the course of three generations. the pyramids weren’t built from slave labor. The first of the Giza pyramids. Ironically. Contrary to Hollywood depiction. the Step Pyramid. and took an estimated 20 years to complete. the largest of all the pyramids. It is believed the workers were moving and setting blocks every two-and-a-half minutes. They were the result of a lifetime of failure. the first thing that comes to mind is their amazing size and the mystery behind their construction.C. The Great Pyramid.3 million stone blocks (each weighing an average of 2.5 tons). was commissioned by Pharaoh Djosers in 2630 B. consists of 2. About 30 years later. Archeologists now know they were built by willing Egyptian villagers. The architecture and technology required to construct this massive monument still baffles scientists today. is located on the Giza Plateau. Up until the twentieth century.
5-ton stones across the desert as your lifelong career. he saw his father’s plan come to fruition. stepped in to complete his father’s vision. upping the ante to eight layers. I don’t know about you. the Great Pyramid represents the explosive potential within each of us.Chapter 7: Building The Great Pyramid similar pyramid called the Maidum Pyramid. Day in and day out. If they weren’t being cracked on their backs with 189 . Ignited by curiosity and fueled by a desire to achieve and a willingness to learn from failure. So Khufu. stack a stone. it was an unsuccessful attempt. Not just a couple of stones. then grab another stone. Around the same time. As the name implies.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. Snerfu’s son. the job of Egyptian villagers was to pull a stone. Snefru tried again and built the Red Pyramid. he also tried to erect the first smooth-sided pyramid. One Block at a Time Imagine having to drag and stack 2. becoming the precursor to the Great Pyramid. Studying the mistakes of his Bent Pyramid. now known as the Bent Pyramid. Fifty years later. Snerfu died before his vision could be realized. This more successful second attempt at a smooth-sided pyramid would eventually become known as Egypt’s first “true” pyramid. However. more like 2.
the pyramids provided a sense of success. 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. moving a 10-ton block was more than just hard work. however. A sign of power to the pharaohs. The ultimate goal is to build a healthy body and develop a stronger inner self during the process. In my opinion. 190 . it is merely one of the many objects that must be moved. By fulfilling a desire to keep building one pyramid better than the next.Chapter 7: Building The Great Pyramid whips. Problems they encountered during their failed attempts ultimately improved their attention to detail. the Great Pyramids are the result of a commitment to self-improvement. focus and accomplishment. it represented achievement. Tomb markings indicate workers took pride in their labor and swore allegiance to their pharaohs. approach your long-term fat-loss goal with the same mindset. Just as the Egyptians viewed building each pyramid as an inspirational objective. To them. The precision with which the pyramids were executed is often the source of marvel and speculation. that fat loss is not the ultimate goal. Keep in mind. for the workers. workers shared the same vision and lived the same dreams as the pharaohs. further showing the pride workers took in their job.
it will get done. As long as you keep working. Use both positive and negative experiences as stepping stones. Whether you already have two blocks in place or just starting with a pile of dirt. focus on adding one block at a time. don’t worry about the enormity of the task. Be grateful for your accomplishments and eager to accomplish more. correct the problem and continue building from where you left off. Using this approach the task of self-improvement is easily managed. To put it simply. Follow your nutrition plan. 191 . If you misplace a block. adhere to your exercise routine and stand proud in the face of the discipline required to become a better person. learn from your mistake. and don’t be afraid to look for new areas of improvement. Take the time to solidify them into permanent steps.Chapter 7: Building The Great Pyramid The Blocks Required to Build Your Monument Focus on adding new blocks of progress. Expect more of yourself than others.
If you cannot [will not] remain committed to following your exercise schedule for at least two weeks. Don’t work out at home (especially if you’re just getting started). Once you’ve consistently followed an exercise routine for at least two weeks. If you don’t have an existing exercise routine (see Chapter 5 on exercise routines) or a gym membership. a. do not proceed with the next step until you can. 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). Once you have scheduled this time. don’t let ANYTHING stop you from doing it. or already have been following one for that long. The 192 . Designate 30-90 minutes a day to exercise. The idea is to get you in the habit of setting aside exercise time in your life.Chapter 7: Building The Great Pyramid 21 STEPS TOWARD BUILDING YOUR PERSONAL MONUMENT Starting Your Exercise Routine 1. 2. preferably at a gym. move on to step 2. Completing this step is crucial for success in steps 2 through 4. use the hour as time to remove these obstacles. b.
His material is truly inspirational and a personal favorite of mine. I don’t know Anthony Robbins personally. think of it like this: going to the gym is merely one hour of self-improvement time. enforces a conscious commitment toward making time for yourself. however. I really can’t recommend it enough. business. personal finance. such as relationships. For those of you who can’t bear the thought of simply leaving everything behind. the act of leaving your home. a.Chapter 7: Building The Great Pyramid purpose of going to the gym. as a result of using Anthony Robbins’s approach. Consequently. and everything else behind. you’ll be able to seamlessly integrate what you have already learned about exercise and nutrition into other areas of your life. 193 . If you’re still not convinced of the dire importance of making time for yourself. You need this motivational series NOW! Having said that. I noticed there is a strong similarity between our philosophies on focus and goal planning. set this book down. etc. But upon listening. and up until a few weeks ago I had never listened to his tapes. 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. head over to your local book store. and pick up the Anthony Robbins audio series Get the Edge.
Avoid going beyond your scheduled exercise time. Don’t go to the gym in your street clothes and don’t wear your gym clothes as casual clothes. I wait until the last moment to put on my workout attire. Always walk into the gym suited up for action. Scrooge”. Believe it or not.Chapter 7: Building The Great Pyramid 3. Once they’re on I go from “Mr. In contrast. 4. This simple action is the first part of mentally and physically committing to your exercise routine. and if possible. if you workout wearing casual clothes. The 194 . Aside from your body going catabolic after 90 minutes (see Chapter 1. what you wear to the gym affects your level of focus. Ninety minutes is the maximum amount of time your entire workout should take. wearing them mentally transforms me into an entirely different person. 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. when you wear a business suit. Get some workout clothes. not only will you be in a casual mindset. Nice Guy” Al Smith to a “shut up and leave me alone Mr. Personally. For example. get dressed for your workout before arriving at the gym. but the jaw-jacker will assume you are casually attending the gym and be more inclined to approach you.
Rest improves training 195 . ask yourself. it prevents you from wasting time. you won’t waste time loafing around the gym looking for stuff to do. Additionally. worth everything I sacrificed to get here?” 6. Use it to plan your exercise routines and keep progress notes. Long-term exercise routines must incorporate rehabilitation time. 5. 7.Chapter 7: Building The Great Pyramid Complexity Continues: How Much Is Too Much Exercise?). you had to arrange your entire day around getting to the gym and made several sacrifices to get there. Get selfish about time. don’t let anyone or anything stop you. in turn producing faster results. when you establish a set start time and a specific completion time. When someone or something distracts you from your workout. Think of it like this: more than likely. It’ll ensure that you know what you’re supposed to accomplish before you arrive at the gym and averts impromptu workouts. “Is the time I’m wasting on this person/conversation/broken CD player/piece of equipment/etc. Keep a training journal. Taking the time to carefully plan your routine makes training more effective. Once you are on a time limit. Plan rest days.
Instead. Look for negative training patterns in yourself and use them to your advantage. Monitor your progress in bi-weekly increments. Develop your exercise routine around these varying degrees of eagerness days. it prevents you from arbitrarily making the excuse. 8. and today I feel tired. This way. it’s only water weight. Progress doesn’t happen overnight. 9. Identify days you are most enthusiastic about attending the gym and days you are least enthusiastic. put exercises you like most on the days you are less enthused about going. “I’m not going to the gym today because I worked out every day last week. give rest the same importance you give to exercise. Avoid hopping on the scale every day.” In short. you can look forward to getting in your favorite workout. on the days you really don’t want to train. the ups and downs of riding this emotional WEIGHT-loss roller coaster will eventually wear you out. use your body fat 196 . or even in seven days.Chapter 7: Building The Great Pyramid performance by allowing your body time to heal while also providing you with a mental recharge. Otherwise. Don’t get dismayed — or excited — by daily weight fluctuation. Furthermore. Put the exercises you like least on the days you’re most willing to go.
as well as consequences for breaking the rules. The success of this plan is entirely up to you. it takes approximately 14 days for your body to undergo any major change. Not eating is as bad as overeating. as progress indicators. Get in the habit of eating at the same time each day.] 10. they provide more accurate information about fat loss progress and metabolic activity. once you get into the habit of eating every two to three hours.) 11. the growls coming from your stomach will remind you when it’s time to eat again (don’t ignore the hunger pangs). in conjunction with weighing yourself. More accurate than a Swiss watch. Starting Your Nutrition Routine 1. Seek solutions. so don’t skip meals. Consuming five to six healthy mini-meals a day requires your body to burn more calories than eating three or fewer ones. Together. So keep yourself accountable. [Remember. Give yourself rewards for compliance. Sign a contract with yourself.Chapter 7: Building The Great Pyramid percentage and lean muscle weight. (A sample self-contract is available in Appendix II. to solve problems. rather than excuses. 197 .
) Here is another reality check for you. Occasionally they sneak a cheat food into their nutrition plans.Chapter 7: Building The Great Pyramid 2. Once you have this list. Avoid randomly putting food into your mouth. Before running to the fridge to satisfy your munchies. think of how a food’s GI rating will affect your appetite 10-30 minutes from now. If you 198 . Is it going to satisfy you or just make you hungrier? (See Chapter 4. if this is your first time actively making healthy food choices you’ll probably be dismayed by the lack of selection on your list.) 3. As an example. stick with it. Food Is for Function. they wait to indulge until their cheat days. Using the Glycemic Index. I’d say 99% of the health-conscious people I encounter eat the same basic foods every day. (See Chapter 6. it can easily add inches to your waistline. While variety may be the spice of life. For the most part. Although there are plenty of great-tasting healthy foods on the market today. It’s okay to eat the same foods every day. there’s nothing in the rule book that says you have to eat something different every day. I believe that the root of the overeating problem in our society stems from having too much junk food to choose from. but on average. Part of establishing a long-term nutrition plan is to create a list of healthy foods you’ll enjoy eating.
it’s going to taste bad. 199 . or it’s too expensive. and it signifies that you have more discipline than 60% of the population (a stigma that should be worn proudly). your stomach will kick your brain out of the driver’s seat. Don’t get caught without a healthy snack.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. and have you sitting at a drive-thru window ordering a Super Mega-Meal. when those hunger pangs start. On the other hand. you’d devour it without a second thought. you’d rather be eating something else. if your only option was the apple. or a bag of beef jerky in your trunk. a can of tuna in your office drawer. motivate yourself by focusing on the benefits healthy eating provides such as: it’s helping you reach your goal. throw your nutrition plan to the backburner. a bag of nuts in your pocket. Instead. Otherwise. it’s helping you burn calories. 4. my guess is that most people would grab the chips. Keep emergency food on hand. Always keep a quick fix prepared in the fridge. 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 nutrition bar in your glove compartment.
) 6. and sweets happen to be your weakness. look for a healthy alternative. Other substitutes that work are plain yogurt in place of sour cream. But. try indulging in low-carb snacks made with Splenda® (surcalose) or maltitol10. (By and large. Before giving into temptation. don’t tease your taste buds. In some people. A nibble of sugar can activate an uncontrollable sweet tooth. corn tortillas in place of 10 As a precaution. you can start replacing sugar with Splenda. 3) Aspartame or 4) Splenda. it may occasionally cause softer stools or more intestinal gas than usual. and presto — you have a zero-calorie soda. I’ll take my chances with the Splenda. If you’re like me. 2) Sugar abstinence.Chapter 7: Building The Great Pyramid 5. mix ½ cup of Splenda with 2 packages of sugar-free Kool-Aid into a 2-liter bottle of carbonated water. Unless you have willpower of steel. 200 . similar to the effects of complex carbohydrate foods such as beans. when given the choice between: 1) The mentioned negative side effects of natural sugar. if you’re a soda fanatic. For instance. as the packaging label indicates. pork rinds in place of chips. if you have never eaten products containing maltitol I don’t suggest eating the entire package of chocolate in one sitting. Almost every nasty little craving can be substituted with a nutritious replacement — if you are willing to look. I’m not a big advocate of manmade or chemically altered foods. soy milk in place of regular milk. As mentioned.
For other well balanced fat products. and still eat healthy.] 7. most people don’t realize they are allergic to certain foods. 80% of the world’s population loses their ability to digest milk. For frying (remember. Maybe the dairy industry’s slogan should be. unlike dust or pollen allergy.com. In fact. (This is especially true of dairy products. Upon becoming an adult. “Got lobbying money?”) What’s more. a food allergy can be subtle. [A great tasting cooking oil I use is called Canola Balance. You can enjoy your favorite fried foods.Chapter 7: Building The Great Pyramid flour. fat is not bad). It’s a new product by Heart Beat Foods made from a blend of canola and olive oil. and butter in place of margarine. 100% whole grain bread in place of enriched bread. Be aware of food allergies. visit www.SmartBalance. That should make you wonder why it’s still on the Food Pyramid. use olive oil in place of partially hydrogenated cooking oils. soy and omega3. Food allergies decrease training performance and contribute to excess calorie storage because your body can’t properly digest them. Symptoms you should be on the lookout for include: • • • • Bloating Indigestion Swollen nasal passages Excessive water retention 201 .
easy to use. a BMR calculator and a Total Daily Energy Expenditure tool. this important topic receives very little consideration in most weight-loss books. To successfully lose fat and maintain muscle. the faster you’ll see results.Chapter 7: Building The Great Pyramid • • Unexplained lack of energy Excessive mucus in your nose and chest Unfortunately. and this simple bulleted list doesn’t give it the attention it deserves. Use customized nutrition plans. 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.com includes a body fat analysis. As a means to accomplish this. I recommend reading the book Eat Right for Your Type11 by Dr. The more accurately these reflect your lifestyle. 202 . 8. D’Amato for a more in-depth look into this subject. TrainChange. You can’t randomly guess how many calories your body needs and expect to see results. you must provide your body with the correct number of calories. Your nutrition plans must be based on your BMR and total daily energy expenditure. Peter J. D’Amato’s blood type approach to refine your nutrition plan further by learning which foods will function best in your body. I suggest using an AccuMeasure™ personal body fat tester – it’s accurate. If you’d like to receive an even more accurate measurement.
) 10. and capsules.Chapter 7: Building The Great Pyramid comfort of your home. (See the list of suggested supplements in Appendix II. seafood coming from polluted water and hormone-laced meats. Although we are often told that simply eating a balanced diet will provide us with all the nutrients our body needs. the food in today’s marketplace is less nutritious than it was in the past. minerals. As a result. Thankfully with the help of some advanced nutrition products you can get the vitamins. MAKE NO EXCUSES FOR NOT FOLLOWING YOUR NUTRITON PLAN! 203 . Add supplements to your diet. 9. nutrition bars. Eating five to six meals a day in healthy calories isn’t an easy task. it is not true. taking a supplement is barely enough to help you break even. and amino acids you need in the form of shakes. the refining and processing of grains. Between the pesticides and chemicals used on vegetables and fruits.
a chicken rotisserie.Chapter 7: Building The Great Pyramid Something to think about When I’m really intent on following my nutrition plan. Doing this allows me to stock up on my favorite dishes while always knowing how much I’ll be eating for the day. For example. I prepare my lunches and/or dinners in advance. on Sundays I make five days worth of food (usually some variation of chicken breast because it’s easy to carry). but you’ll also save money by not having to purchase overpriced healthy lunches or other prepackaged weight-loss entrées. seal them in bags — weighing and labeling the calorie content of each bag — then freeze them. three of the best fitness appliances you can invest in are a George Foreman Grill®. and a FoodSaver® vacuum home-packaging system. As a word of advice. 204 . Taking the time to do this not only makes following your nutrition plan more convenient and easier to follow.
etc. discipline and perseverance to do so. there is nothing wrong with striving to become a better person and wanting to be more than what we are. but by the work you put in to get there. But starving ourselves. skinnier than you. If you’re constantly trying to make yourself feel better by losing 30 pounds so you can look like a supermodel. Identify your success not by what you look like at the end of your journey. 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. If your only reason for getting in shape is to impress people at your high school reunion. Granted. you’ll grow and begin to flourish externally. taller than you. more muscular than you. 205 . —Irving Berlin There’s nothing like waking up in the morning and knowing you can overcome any obstacle in life because you have the strength. you’ll never be satisfied with your results. you’ll never have anything more than a bunch of receipts spent on unused products to show for it. Once you can plant healthy seeds internally. You’ll always find someone betterlooking than you. or by gaining 20 pounds of muscle so you’ll look like Rambo.Chapter 7: Building The Great Pyramid Measuring Your Success The toughest thing about success is that you have to keep on being a success. that’s human nature.
lean muscle 206 . and stressing out are the consequences we pay for trying to be something we aren’t meant to be.Chapter 7: Building The Great Pyramid overtraining our bodies. This is achieved by acknowledging things like the discipline you learned that allowed you to lose two pounds of fat or to gain two pounds of muscle. you realize the process required to get in shape improves more than just your body. in doing so. 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. And. Upon recognizing the driving forces that cause physical transformation to take place. — Roy Rogers Now that you know about somatotypes. beating ourselves up. Putting it All Together Even if you are on the right track. The goal of getting in shape isn’t to look like a model or to become like so-and-so. you will still get run over if you just sit there. Part of starting a healthy lifestyle is also developing a healthy self-image. Worse yet. we neglect to develop and appreciate our unique. Take pride in who you are and in the unique qualities you offer. God-given gifts. You will only be satisfied with your outer being once your inner being has been fulfilled. it’s about completing a full circle of transformation. it’s waking up in the morning and being committed to living today better than yesterday.
207 . once you make the passage. The next question is. this is the point in your fat loss battle where the rubber meets the pavement. 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. Speaking from personal experience. Fortunately. I can’t do it” and leisurely fall back into your old habits. metabolism. You either apply what you have learned and set out to reach your goal. In other words. you’re feeling pretty smart. huh? That’s great. or continue telling yourself. and not having time to exercise — knowing that it doesn’t take more than an hour to get in a good workout — is just an excuse for not exercising. “It won’t work. what are you going to do with all of those smarts? You are now accountable for your actions.Chapter 7: Building The Great Pyramid mass. I know the endeavor you are about to embark on will be one of the most challenging periods in your life. fat oxidation. It is often said that if something doesn’t kill you it only makes you stronger. motivation and the answers to questions the brainiest Jeopardy contestant couldn’t answer. 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. This book was written to prepare you for a lifelong journey and to provide you with tools and the necessary guidance you’ll need to overcome the difficult periods you will inevitably encounter.
Chapter 7: Building The Great Pyramid 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. 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. Will your monument reflect hard work. In a sense. It goes without saying that the choice to improve your self is entirely up to you. the results of your effort will be on display for the world to admire. dedication. And like the Great Pyramid. Cross-Check #7 Compare what you learned in this chapter against your Personal Inventory answers for questions 17. or touch the moon. passion and commitment – or mediocrity. 18 and 19. You become your own work of art. compromise and apathy? The choice is yours. Your actions become expressions of who you are. and rewarding. You may never have the opportunity to climb Mount Everest. 208 . that’s the exquisiteness of deciding to take on this challenge. and more importantly for you to admire.
In fact. many of your overthe-counter diuretics as well as cold and 209 . The powerful herb promotes weight loss by increasing one’s metabolism and decreasing appetite. To answer that. cold and flu. headache.S. I’m constantly asked if ephedrine is effective and.000 years in Chinese Medicine. and to induce perspiration.Appendix I The Ephedrine Controversy Over the past several years. What you may not know is that Ephedrine. Behind the controversy are several deaths. more often. is also used to treat bronchial asthma. which are believed to have been caused by the metabolic enhancing herb. I’ll first give you the background on the supplement. if it is safe. cough and wheezing. edema. market. chills. History Although new to the U. or Ma-huang in Chinese. aching joints and bones. nasal congestion. and the plausible reason as to why the FDA and other organizations are seeking to ban its use. ephedrine has been around for over 2. a flurry of controversy has surrounded the herbal weight-loss supplement ephedrine.
I’ll use a car to illustrate this point. While these things are beneficial to physically conditioned individuals. do I consider ephedrine dangerous? No. How Dangerous Is Ephedrine? With that. they can be dangerous to those who are accustomed to a sedentary lifestyle. Typically. cardiac arrhythmias. ephedrine products are marketed as rapid weight-loss pills that increases one’s metabolism and decrease appetite. Imagine you have two cars this time: one is a NASCAR™ vehicle. Ephedrine opponents claim the herb’s ability to raise one’s blood pressure and to induce body heat caused these deaths.Appendix I allergy medicines contain an ephedrine derivative commonly known as pseudoephedrine. Dangers In the deaths believed to have been caused by ephedrine. The FDA has attributed 64% of all reported herbal side effects to ephedra. The danger is in the marketing and how people are using the herb. Once again. and the other is your little Volkswagen. Ephedrine is no more dangerous than any other over-the-counter medicine. individuals either suffered from heart failure or heat stroke. Specifically. ephedrine is believed to be associated with myocardial infarctions. hypertension and stroke. The NASCAR’s engine is built to perform 210 .
Appendix I at speeds in excess of 200 mph. the sheer power of the engine would tear the Volkswagen chassis apart. So. but neither their heart nor body is conditioned to perform at that level. when a conditioned individual uses the supplement their heart is accustomed to the 10-17% resting heart rate increase. this information is not adequately provided to consumers during the marketing of ephedrine products. Their heart revs up to the intensity of a NASCAR vehicle. Similarly. On the other hand. just as fat cannot be blamed for people getting fat. heart failure is a resulting danger. Unfortunately. However. As mentioned. of course. from daily exercise. this is what happens when unconditioned individuals take ephedrine. the chassis of the Volkswagen is designed for everyday street driving. Because of this. However. ephedrine cannot be blamed for people having heart failure when irresponsibly consumed. The point is. when these misinformed dieters set out 211 . and it’s only magnified if the individual already has an existing heart problem. If you tried to improve the speed of your Volkswagen by simply replacing its stock engine with a NASCAR’s. Another danger of ephedrine is that people stop eating due to the decrease in appetite it causes. low calorie dieting is the common mechanism people use to lose weight. the chassis (body) of the car is designed to efficiently accommodate this intense level of performance.
Recommended Use While ephedrine may not be safe for everyone. it’s the irresponsible use of the product. Personally. The thermogenic effect of ephedrine stimulates the 212 . I’ve been using it for the last seven years to boost my metabolism and to help deal with my allergies and asthma. the benefits and relief ephedrine provides outweigh the risks. heat stroke and a myriad of other complications. causing them to more readily store fat. Because mesomorphs and endomorphs tend to have slower metabolisms.Appendix I to do this — with the goal of eating as few calories as possible — ephedrine makes it easy. Yes. Sadly. But once again. in my opinion. I know there could be harmful side effects. they’d stand to benefit from ephedrine’s ability to improve fat utilization. or anything that’s abused or taken in excess. It seems to amplify their already active metabolism. and go days without eating. Nevertheless. that too is dangerous and can lead to heart failure. which increases their level of anxiety and/or makes them uncomfortably jittery. it’s not the ephedrine per se. On the other hand. ectomorphs don’t respond well to ephedrine. Like any medicine. it is definitely a necessity for others. I’ve known people who’ve replaced their diet with ephedrine.
e. this combination is not only an effective means to combat the physiological obstacles encountered while trying to burn fat. and improves one’s ability to focus. When properly used. the antithesis to insulin. As previously mentioned. but is also a useful way to offset the excessive storage of calories caused by modern foods (i.. the body will not burn stored fat unless forced to do so. yet that creates another problem. When ephedrine is used in conjunction 213 . During my typical exercise routine. This is accomplished through the powerful threefold combination of increasing one’s resting heart rate. the herb reduces muscle catabolism. for example. forces the body to convert stored fat into usable energy for fuel. low calorie dieting is definitely not a viable solution.Appendix I body to work harder and burn more fat. The obvious benefit of this is that there are no carbs or insulin in my body. metabolic activity and energy level. which means glucagon must be released into the bloodstream to produce energy. You need another option. refined sugars and processed grains). In addition. Having already discussed the downside of calorie deprivation. That option is to exercise on an empty stomach. I exercise first thing in the morning in a fasted state. Glucagon. I use ephedrine to boost my energy and curb my appetite until I get breakfast. 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. controls appetite.
prescription diet pills.00. around $180. you can safely accomplish a 90-minute fat-burning workout without the negative side effects of low-calorie dieting. So why. $450. Adipex®. pharmaceutical companies can’t compete with it and benefit most from the ban. For example. if it is so effective. Unlike prescription weight-loss drugs like Phentermine®. Why Ban Ephedrine? The benefits ephedrine can provide against the overfat and obesity aren’t enigmatic. $325. Since ephedrine works as well as. Ever wonder why more prescription diet pills aren’t being pulled off the market even though they are as dangerous as ephedrine? In fact. Ionamin. Because there is no patent. compared to a 90-count bottle of the prescription drugs: Phentermine. ephedrine costs far less than competing prescription diet pills. Adipex. a 1997 report from Wyeth-Ayerst 214 . ephedrine is an herbal supplement and cannot be patented for profit. a 180-capsule bottle of ephedrine costs around $30. $360. if not better than. is there such a push to have it pulled off the shelves and banned? Money. and Xenical. Anyone with an in-depth knowledge of human physiology would agree that ephedrine improves fat oxidation. Ionamin® and Xenical® (to name a few).Appendix I with a sound exercise and nutrition routine.
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. used for ulcers and respiratory problems. the benefits from them outweigh the risks. Does that mean an herb like licorice. the benefits of ephedrine are greater than its side effects.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. when taken responsibly. because so many people are struggling to lose weight and have been misinformed as to how 215 . they too are a poison. Additionally. 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. particularly the ones associated with obesity. there have been over 29 deaths associated with Meridia®. However. All the same. What Should You Do? Ephedrine can be dangerous. any time you ingest a foreign substance — even vitamins — you take a risk. Unfortunately. 19 due to adverse cardiovascular effects.
com/TakeAction. It’s foolish to ban products that stand to help a majority of people simply because they are abused by a few.Appendix I to accomplish it safely. Information on how to do this is located in Appendix II and on TrainChange. the answer squarely lies in the need to provide proper education and accurate information. In both cases. 216 . Just as removing fat from our diet wasn’t the answer to solving the obesity epidemic. send your comments to the FDA and to your local congressional representative immediately. If you feel the ban on ephedrine should be stopped or lifted. banning ephedrine won’t solve other deluded attempts at losing weight. the herb has been used — and marketed — irresponsibly. thus causing the flurry of negative side effects.
Appendix II Recommended Additional Reading Nutrition As previously mentioned. Peter J. 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. MD. Putnam’s Son 1996 (Strongly recommended for ALL body types) Dr. they all share a similar idea in that fat storage is controlled by what you eat. Below is a list of books I recommend that. Inc. each person will respond differently to a diet according to their body type.D. HarperCollins Publishers. Although each author has their own technique and belief about managing fat. not so much as how much you eat. Atkins Avon Books 2002 (Strongly recommended for endomorphs) Protein Power by Michael and Mary Eades. Atkins’ New Diet Revolution by Robert C. 1992 (Strongly recommended for ectomorphs) 217 . Eat Right for Your Type by Dr. Ph. D’Adamo G. work best for particular somatotypes. in my opinion. P.
they provide excellent information on developing effective exercise routines. 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. how to create exercise routines and how to thoroughly define the level of intensity and motivation required to break through your barriers. Jr. you will not become a bodybuilder — if you’re not trying to.D.) Hardcore Bodybuilding: A Scientific Approach by Frederick C. It provides the scientific tenets behind muscle growth and proper development of exercise routines.) The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger 218 . Don’t be intimidated by the titles and bodybuilding pictures in these books. TrainChange: Exercise Routines by Al Smith. Hatfield Ph. However.Appendix II Exercise Although many exercise books only advocate the high-carb approach to losing fat. you will find great information on how to train properly. and they stress the importance of monitoring calorie intake. 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.
Covey Free Press. Happiness. this is an excellent resource.Appendix II Fireside 1999 (When you’re ready to move into more advanced training routines. or even competitive bodybuilding. 2004) 219 . and Effectiveness (Paperback) by Epictetus. Ph. it was his philosophy about life that allowed him to achieve such greatness. This is a truly an enlightening book.) Get the Edge by Anthony Robbins (Audio Series) The Anthony Robbins Company 2000 The Psychology of Motivation by Denis Waitley. 1997) The Art of Living: The Classic Manual on Virtue. (Audio Series) Nightingale-Conant Corporation 1993 The 7 Habits of Highly Effective People by Stephen R.D. Frankl Pocket. Interpretation by Sharon Lebell HarperSanFrancisco (May 4.) 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. Revised and &Updated edition (December 1. 15 Anv edition (November 9.
Factor (second edition).I. Thomas Wolever Marlowe & Company 1999 The G. et al Hodder 1998 220 . Jennie Brand-Miller. by Jennie Brand Miller.Appendix II Glycemic Index Information The Glucose Revolution Pocket Guide to the Top 100 Low Glycemic Foods by Kaye Foster-Powell .
Complete Essential Fatty Acid 3/6/9 (Borage/Fish/Flax) 4.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. liver.) 3. Minerals . and to regulate muscle tone and activity (including organ muscles like the heart.are needed to maintain the delicate cellular fluid balance. stomach. Multi-Vitamin 2. to form bone and blood cells. Protein .the primary purpose of protein supplementation is to achieve a positive nitrogen 221 . etc. to provide electrochemical nerve activity.
Take 500 to 1. L-Glutamine. up to one-third of glutamine muscle 222 . BCAA (Brached-Chain Amino Acids) . These acids are used to synthesize glucose in the liver during extreme levels of stress. 10-20% of your high intensity energy will come from these three amino acids. Glucosamine sulfate may also play a role in wound healing. isoleucine. and valine are the three essential amino acids critical in muscle repair and muscle growth following intense training. 50% of post-training amino acids utilize BCAAs.sulfate provides the joints with the building blocks they need to repair damage caused by osteoarthritis or injuries.500 mg a day.Appendix II balance within the muscles. As amino acids chemically change. Glutamine plays a role in the removal of this toxic ammonia from the body. Glucosamine Sulfate. When protein intake is insufficient. 7. A positive nitrogen balance is absolutely essential for your muscles to grow. ammonia is released. negative nitrogen balance occurs and catabolism begins. 6. glucosamine sulfate provides the raw material needed by the body to manufacture a mucopolysaccharide (called glycosaminoglycan) found in cartilage. In times of stress (such as working out).luecine. 5. Specifically.is a natural amino acid produced in your body.
Muscle glutamine release is much lower if glutamine levels are increased through supplemental L-glutamine.arsusda.gov Public Contact: Judy McBride (301) 504-1628 / jmcbride@asrr.Appendix II stores are released for nervous system usage.S.99 Media Contact: Andy Solomon (202) 720-4623 / andy. according to a new study at a U. Take 500 mg 30 minutes before you work out and 30 minutes after you work out. Department of Agriculture Press Release Some Starchy Foods May Contribute to Overeating Agriculture Research Services Release No. “These findings provide the first solid evidence that carbohydrates are one piece of the puzzle in determining what makes some people overeat.solomon@usda. The study findings are published in the March issue of Pediatrics.” Agriculture Secretary Dan Glickman said. Department of Agriculture research center. 223 . 0078.gov WASHINGTON. causing extensive muscle deterioration and loss. 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.
indicated by a rise in the hormone adrenalin. blood glucose and fatty acids dropped significantly. Then they measured changes in the boys’ blood glucose. On three separate days.” The subjects ate nearly twice as much after a high GI meal than after a low GI meal.S. The Boston researchers conclude that high GI meals set off a chain of actions that cause people to overeat. they were encouraged to select what they wanted from a platter of foods when they felt “very hungry. After the boys consumed an identical lunch. Blood glucose and insulin rose highest and fastest after the high GI breakfast. medium or low glycemic index. Researchers David S. despite a significant drop in fat intake in recent years. fatty acids and insulin and other hormones for five hours after breakfast. triggering a stress response. 224 . researchers fed a group of obese teenage boys breakfast and lunch with a high. About one-fifth of U. however. Ludwig at Children's Hospital of Boston and physiologist Susan B.Appendix II Scientists use the term “high glycemic index” (GI) to describe carbohydrates that are rapidly digested and absorbed. children and one-third of adults are now significantly overweight. Within a few hours. a week or more apart.
physical activity. Moreover. Ludwig. Boston. These low-GI foods trigger overeating because they are palatable and calorically dense. who directs the obesity program at Children’s Hospital. high GI foods include refined grain products and potatoes. Some starchy foods have higher GIs than table sugar. 225 . such as sodas and fruit juices. many of the low-fat foods that have flooded grocery shelves are also high in calories. as well as sources of concentrated sugars. PhD. are high in calories. Vegetables and fruits generally have a low GI. Roberts.. Scientific contact: Susan B. said GI has a role in weight regulation along with genetics.Appendix II Roberts at the USDA Human Nutrition Research Center on Aging at Tufts University believe that the results likely apply to the middle-aged and elderly as well. psychological factors and other dietary variables. butter and ice cream. phone (617) 556-3238. USDA Human Nutrition Research Center on Aging at Tufts. According to Roberts. Roberts said the findings do not support weight-loss diets based entirely on the glycemic index because many low-GI foods including steak. Energy Metabolism Laboratory. Mass.
Mass. Ludwig.tch. drugs. M.edu.edu. Making Your Voice Heard at FDA How to Comment on Proposed Regulations and Submit Petitions As a regulatory agency.harvard. By law. phone (617) 3554878..html. PhD. The Children’s Hospital. Boston. and economy. biologics..Appendix II roberts_em@hnrc. ludwigd@hub. industries. the FDA publishes rules that establish or modify the way it regulates foods. These rules are not created arbitrarily or in a vacuum. or David S.cfsan. For more information. visit http://vm.tufts. anyone can participate in the rulemaking process. cosmetics.fda. 226 . FDA rules have considerable impact on the nation’s health.gov/~lrd/fdavoice.D. radiation-emitting electronic products and medical devices – commodities close to the daily lives of all Americans. 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 . and refer to yourself in the first person affirmative.Appendix II Consulting Assistance Consultant willOutcome/Progress (Date Entry) Consulting Assistance Consultant willOutcome/Progress (Date Entry) _____________________________________________________ _____________________ Client Date _____________________________________________________ _____________________ Significant Other Date _____________________________________________________ _____________________ Fitness Consultant Date *Replace client.
You will also receive a customized TrainChange program developed in accordance with your body type. TrainChange Fitenss Studios & Certified Training Partners Certified TrainChange personal trainers will guide you through a nutrition plan and a customized workout.com will create an online exercise routine and nutrition plan.com uses the most advanced techniques available to help you reduce your body fat. TrainChange. build your lean muscle mass. Nautilus machines. analyze your total daily energy expenditure. you will also be taught which foods. 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. They provide instruction on the use of free weights.Appendix II Other TrainChange Products Available For a complete listing of all available products. Use the site’s automated features to create a customized strategy. cardio equipment and proper stretching techniques. To 230 . and reach your fitness goals.com/products. TrainChange. or have one of our TrainChange consultants develop them for you. TrainChange. please visit TrainChange. supplements and exercises will help you burn fat and increase your lean muscle mass.com Based on the TrainChange book. During your training.
sample meal plans. you can't afford to miss this event. The organizer provides additional tips on fat burning. all from the privacy of your home.Appendix II locate the nearest TrainChange trainer available in your area. and increasing the intensity of your training routine. It is guaranteed to be an insightful and fun event.com/locator. It provides worksheets that show you how to make better food choices based on products’ ingredients. The instructor has combined years of personal experience and technical knowledge into an information-packed TrainChange workshop. and workout templates to be used every day of the week. how to develop exercise routines that can be used every day of the week.TrainChange. TrainChange Fitness Workshops The materials presented in these courses will help improve your mind and body. 231 . visit www. It also includes an AccuMeasure Personal Body Fat Tester. and how to measure your body fat. muscle building. If you are serious about reaching your health and fitness goals. TrainChange Organizer This starter kit walks you step-by-step through the TrainChange fat-loss process.
Appendix II Bibliography Available online at TrainChange.com/books/bibliographies.htm 232 .
... 64...... 34......... 3.... 185... 56.. 56. 13. 202. 40... 22. 216..... 65......... 176.......... 84.. 26. 83. 28 circuit training.. 79. 213. 91.. 131..... 75... 52... 106. 117.... 145.. 55... 68.. 212 endomorphs.. 103 Great Pyramid. 77.. 41. 85 alcohol . 95.... 74. 102. 63... 81. 171. 193... 52... 87. 121.. 3.. 84....... 227 exercise2... 82.. 75.. 27..... 196.....Index AccuMeasure . 101.. 32. 231 fat management.... 231 Adipocyte cells .... 52. 163. 212. 162.... 73. 100. 115. 114.. 48.. 133.. 198 GI 23.. 122.. 70.... 133... 60...... 26. 84. 85...... 202 diabetes . 103....... 78......... 106..... 25. 85...... 212. 70 heart disease. 92..... 122.... 26 Food Pyramid . 127...... 35. 137.. 26.. 95. 137.... 37. 126..... 103... 183. 18.......... 121..... 162...... 49. 36.... 81.. 58 Cortisol .. 85 EFA . 155.. 196.................. 170..... 76... 201 Framingham Heart Study.... 135... 28. 95....... 167. 30 233 .. 55......... 146.. 124.... 216.. 213. 89. 163.... 15.. 175 Consistency. 100 carbohydrates....... 209.. 57. 211.. 224. 29.... 44. 26.. 82.. 86. 157. 84. 97... 207.. 14.. 57.... 77. See also white adipocyte cells aerobic .. 36 cortisol .. 33. 53.. 9. 78.. 202.... 35.3........... 16...... 133...... 178... 83.. 206.. 128. 120. Peter.. 74....... 11.... 85.. 87. 124 anaerobic. 177... 82...... 79.. 75.... 60... 101.. 124. 122.... 46....... 80. 23...... 32..... 133.... 22.... 73... 125. 66..... 33.. 36.. 96... 66.... 101....... 58.. 128. 36. 36.... 51..... 178. 54...... 141. 191. 52... 89... See also Food Guide Pyramid ecotomorphs. 3.. 9...... 124...... 23. 26 Giza. 125. 129... 120.. 183.......... 51........ 224 Glycemic Index.. 83.. 69... 32.... 84. 230... 222 Centers for Disease Control Physical Activity and Health Report... 224 Cardio .. 16. 94. 182.. 161.... 192... See also Total Daily Energy Expenditure fat 2..... 217.. 17... 46....... 64.. 8... 100....... 226 Food Guide Pyramid ... 96.. 104. 111....... 71.... 43. 122..... 74.. 15... 167 Allen. 62. 90.... 188 glucose . 95. 189. 227...83. 124.... 52. 96..... 67.... 67. 5......... 59... 56. 34 cholesterol.. 95... 223. 218. 39.. 183.. 230.... 34.. 116. 133.......... 224. 6.. 82... 140.. 124. 211...... 38. 230 Catabolism .. 12....... 141...... 87. 213. 92.. 72.... 79. 225 glycogen. 81.... 188. 85 Exercise .. 73... 9..... 109. 74...... 210. 10. 49.. 190.. 126. Anne de Wees ... 85.. 217 Basal Metabolic Rate BMR .. 131. 135... Muhammad .. 54. 230... 37.... 99. 122.. 113...... 83..... 153...16... 70 Group C .. 74.. 5.. 3....... 85 Atkins. 222... 33.... 135.. 60.... 125.......... 126.. 51...... 39 FDA Food and Drug Administration27. 97.. 218.... 86.. 50........ 80........ 12.. 186.. 50. 46. 100..... 48.. 67... 36 D’Amato.... 126 Ali. 150..... 85... 24.. 82.. 202 BetaUser . 116.... 198..... 62. 83... 94... 74.. 145... 94.... 218. 159. 195..... 195.. 194... 90........ 27... 34.. 32..... 174...... 142...... 83. 40...... 71. 208 Group A .... 55 cardio.. 99.. 35... 217 essential fatty-acid supplement84..... 96. 73. 202... 153 Dietary Guidelines .. 88... 180. 28...... 120. 75.. 93.. 73. 5. 83... Dr.... 151. 83. 46... 27... 30. 84. 231 expenditure32.... 214.. 63..... 215. 31. 34. 109.. 93. 136.. Dr.... 59.. 93... 151.. 207. 161. 74.. 31...... 172.. 70.... 102... 91. 35 catabolism. 16. 82... 62. 70 Group B .... 23.... 71.. 161. 111... 73. 99..... 55..
... 121... 80... 197... 71 Splenda . 55.... 120 Monthly Labor Review ‘Occupation Employment Projections to 2010 .... 213......... 84. 136..... 65....... 114.... 193.. 82... 79 adipocyte cells ... 85....... 101.... 225 VO2 max . Denis .... 120 portions ...... 218 high-fat... 74........ 183. 232 Body Fat ..... 9.. 158.... 66................................ 105. 9. 65..... 213...high-carb... 135............ 183..... 219 somatotype.. 200 low-fat............ 104 transcending... 100. 32.. 13.... 85. 170... 89......... 103...... 134. 32..... 122..... 98... 92............... See also Dietary Guidelines Robbins. 230 Lee.... 73... Ancel. 34. 230 Nutrition.......... 94.. 27..... 118 Polysaccharides... 221..... 71....... 66. 73 Type IIa. 98 Weekly Goal Plan.. 101......... 99....... 124. 74... 62.......... 133.. 57..... 26 Lean muscle .. 46. 94....... 121..2... 84.......... 26........ 85............ 26.. 217 Recommended Daily Allowances . 91.. 88. 69. 133. 67.. 34.... 97... 88 Woods......... 60....... 90... 225 nutrition compliance .......... 17... 101..... 74............. 28......... 217 Surgeon General ........... 89 leptin........ 99 lean muscle 25....... 79..... 78........... 34.... 83. 85..... 67. 198. 140. 155 low-carb .... 167 Monosaccharides ........... 186 Personal Training . 144... 93..... See also expenditure TDEE.. 33... 217 Three Basic Components . 79....... 159............... 62.... 178 Pilkington.... 26. 82..... 106.. .. 200 surcalose .... 41... Anthony ........... 138.. 82.. 103................ 84.... 73 USDA United States Department of Agriculture ..... 82..... 206 oxygen73... 202. 97.................. 158................. 122..... 95.. Jordan... 82. 80.. 217 Michael... 70. 84.... 37 The Psychology of Motivation.......4... 157 Prefontaine........ 67. 81........... 28.. 135 nutrition plan... 76.... 225 lunch .... 200 storage....... 204. 39. 67..30..... 31..... 133.......com........ 166. 75 insulin . 224 maltitol.. 222 low-calorie . 95 liver.. 93.....24.. 224 Ironic Process..... 217...... 230 white adipocyte cells. See also Adipocyte cells adipose tissue... 12... 84... 74. 70. 162... 5........... 82....... 9... 35..... 13... 202... 129..... 127... 73. 98.... 89........ 43....... 34..... 66..... Dr................................. 65....... 73.. 83..... 87.... 87. 56 Total Daily Energy Expenditure . 231 Personal Profile .... 83. 128......... 73 Type IIb ... 33. 167 Leptin...... 60... 102.......... 75 Intermediate.. 166 234 ... 56... 71......... 132..... 100..... 103. 28.. 99........ 83.. 63... 13. 104 Somatotyping.......... 124..... 166 Type I... 85................... 81.26... Paul. 230 over-training ...... 46..... 114. 230.. 24.. 35.... 83.. Bruce... 29.. 60. 56.................. 36......... 69...... 95. 89............... 12............. Steve ... 86 hybrid.......... 27........... 178 Nautilus machines. 66.. Dr. 81...... 24. 124. 86.. 16.......... 90. 92.. 138 weights. 86. 98.... 84..... 51... 201..... 92. 165. 51.......... 96.. 133. 219 The Zone.... 85.. 74 Fast twitch . 94.... Tiger . 79.... 75...... 62.... 191... 174. 206....... 55.... 73. 63. 65. 75 Slow twitch.. 9............ 92.... 104. 212..... 227. 96.......... 101......... 167 Protein Power...... 67. 32. 184 Keys. 128 Waitley........ 74...................... 128. 102.... 94.. 48........ 32........ 54..5...... 146....... 200 mesomorphs. 104 TrainChange.......... 80..... 87. 44...... 121.. 199....
International: $9.75% for products shipped to California addresses.: $4. Payment __ Check __ Credit Card Name on Card: Card Number: Exp. Date: __ Visa __ Amex __ MasterCard __ Discover 235 .00 for each additional product.S.00 for each additional product.00 for the first book or disk and $5. I understand that I may return any of them for a full refund — for any reason. ------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------Please send me more free information on: __ Other books __ Speaking/Seminars __ Fitness Consulting __ Mailing List Name: Address: City: Telephone: State: E-mail: Zip: Sales tax: Please add 7. Shipping by air U.00 for the first book or disk.Telephone order: (888)858-7746 E-mail: orders@TrainChange.com Please send the following books. disks or packages. no questions asked. and $2.
$5.00 OFF Limit one voucher per guest. it's a systematic approach to long-term healthy weight maintenance. At its core. For more information visit TrainChange. 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. Valid with this voucher only.00 off TrainChange online fitness workshop WHO SHOULD ATTEND Unlike a weight loss program TrainChange is not a diet.com Or call Toll Free (888) 858-7746 and Register Today! 236 . Rather. the strategy manipulates calorie intake so that followers achieve their number one aim: losing fat. while hybrid mesomorphs (muscular body types) do better using a mixture of both diets. In his new book titled TrainChange.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.
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