I - Eat Right and Exercise - The Solutions
right and exercise.
Let's start with Eat Right.
Right means eat in a manner supportive of health, body composition,
and metabolism. Too many people, thanks to product marketers,
believe there's some inherent magic in single compounds such
as green tea or foods with high levels of bioflavanoids. While
there clearly may be some virtue to some of these compounds,
they cannot significantly contribute to "eating right."
going to a fine restaurant, ordering the filet au poivre with
a fancy sauce you can't pronounce and they give you a few
sprinkles of pepper on a plate. You'd first look at the waiter
as if he were suffering with Sudden Onset Insanity (an ailment
I just gave a name to . . . but in all honesty I witness quite
frequently) and then you'd confusedly ask, "where's the
food?" When someone tells you a "green drink"
or a packet of capsules make for healthy eating, you have
to ask the same question. "Where's the food?"
proteins, carbs, and fats, provide calories for energy, for
metabolic function, and provide material for tissue growth.
A supportive eating program, therefore, must be grounded in
a sense of "what you eat," not "what you take."
Of course exercise increases caloric demand and also increases
the need for "building material" since you'll be
breaking down tissue in need of repair.
Right, for an exerciser (and shouldn't we all be exercisers?),
translates to "put fuel and building material into the
body at regular intervals allowing your body to optimally
use the macronutrient substrates . . . and then . . . refuel."
that into English - eat frequently, and in every meal get
a mix of natural complex carbohydrates, fiber, protein, and
to take it a step further? Consume meals that are "thermic,"
meals that raise the metabolic thermostat.
learned to make it simple. Consume a lean protein, a starchy
complex natural carbohydrate, and a fibrous carbohydrate every
3 - 3 1/2 hours, or as close to that as is comfortably possible,
avoid or minimize simple sugars and hydrogenated fats, and
get your meals from a variety of sources all found in the
perimeter of the supermarket.
isn't anything in a bottle that will make up for the absence
of supportive meals. If you can't get to a meal, you can use
a meal replacement powder that contains those components I
just suggested be contained in supportive meals.
onto the next part . . . Exercise.
far as the exercise, first of all recognize that your body
has access to two energy systems, the aerobic energy system
(which is the key energy system when you are meeting oxygen
demand and can continue whatever activity you're doing for
an extended period of time) and the anaerobic energy system,
which kicks in during an all-out exhaustive effort. In order
to receive the optimal benefit from exercise, you want to
incorporate both types of exercise, aerobic and anaerobic.
are infinite ways of integrating both types of exercises,
and not a one of them is "right" or "wrong."
The trick lies in matching the exercise program with the goal,
with the level of exercise acceptance (willingness to adhere
to a consistent and repetitive challenge), and the level of
adaptation (how acquainted your body is with a given workload).
An effective exercise program will challenge you, but will
not exhaust you.
think one of the elements that makes my programs successful
is the consideration of individuals' belief systems, individual
commitments to adherence, and individual levels of adaptation.
programs incorporate the "if this . . . then that"
approach. In other words, if you're already used to exercising
at least four days a week at a high level intensity, perform
three sets gradually increasing the challenge so the first
set brings you to a point of momentary muscle failure at 20
reps, the second at 15, the third at 8. If you aren't accustomed
to exercise, I'll ask you to simply choose a resistance level
that allows you 12 repetitions comfortably.
underlying strategy is consistent, as we are all biochemically
made of the same stuff. What "works" in concept,
to help a 300 pound man who begins a program at 30% bodyfat
access fatty acids to burn as fuel is the same thing, in concept,
that "works" to help a 130 pound woman lose "that
vital element of my programs is, I change the routine frequently
driven by an underlying strategy built around the concept
of "shifting the focus." I teach clients to find
linear progress over time (ongoing improvement) by taking
them through "cycles" where they periodically rotate
regimens aimed at "adding lean body mass," "shaping
muscle," and then 'burning fat." Before the body
"adapts" to any given routine, a new stimulus is
introduced to bring about additional positive change.
are the questions that must be considered when examining a
I increase the challenge without making the workout overly
burdensome? My 21 day program increases the challenge
in various ways . . . by introducing new movements, by incorporating
greater numbers of muscles, by increasing the distance the
resistance challenges, by increasing the speed of the repetitions,
etc. This allows clients to consistently add challenge without
a need to increase exercise volume or to overtax joints and
connective tissue by increasing poundages. Overtraining is
one of the most common mistakes "committed exercisers"
make, and it's a sure-fire way to ensure a negative outcome
(fatigue, muscle loss, metabolic slowdown, injury).
I performing resistance training movements, tapping the anaerobic
energy system, at least three times per week?
isn't any set-in-stone rule for how often you should constructively
challenge muscle, but if you want to see a payoff from your
resistance training, a minimum of three-times-per-week seems
to be a generalization that applies in most cases. There are
strategies that allow you to use resistance more often, and
there are others that allow for extreme challenge where people
may find progress with a twice-per-week challenge for short
periods of time, but I'd feel confident saying if you're not
challenging the muscular system beyond its comfort level at
least three-times-per-week, you're expending energy without
much hope of a significant result.
I performing aerobic movement, not as fat burning exercise,
but as a stimulus to increase cardiorespiratory efficiency
moderately at least four times per week? People make the
mistake of thinking the purpose of aerobic movement is "fat
burning." If you recall that any time you're meeting
oxygen demand you're calling upon the aerobic energy system,
you'll revel in knowing that when the aerobic energy system
is engaged, you are capable of burning fat. You can burn fat
literally all day long. Fat is carried from adipose cells
and transported into the muscle cell to be burned by the circulatory
system. Think of aerobic exercise and exercise that optimizes
the efficiency of the heart and lungs, and with that optimizes
virtually all metabolic processes. Just as I offered a generality
for resistance training, aerobic improvement is difficult
to bring about once you're beyond the beginner level unless
you get some sort of aerobic challenge four-days-per-week
I incorporating movements that integrate "the core muscles,"
the deep lying muscles activated in virtually every human
movement performed on your feet (you'll learn, in my 21 Day
Journey, why the chair is our worst enemy, at least in terms
of maintaining optimal function)?
my resistance:cardio strategy in line with my goal? If
fat loss is the goal, you may be sabotaging your potential
by performing aerobic exercise immediately followed by resistance
exercise. If you seek to trim down, it's best to perform resistance
exercise first. If endurance is a primary goal, you might
find virtue in performing aerobic exercise first.
you are, if you seek positive physical change, the concept
I've been sharing for over 20 years, the concept of "Synergy,"
is a necessity. It is the essence of "what works."
A Concern for Muscle (Resistance Exercise)
is one more element that's vital and often ignored. Recovery.
Think of the formula, in terms of exercise, as being "positive
stress" balanced by "positive downtime," otherwise
phrased as "exercise balanced by sleep, relaxation, and
II - The 21 Day Journey to Excellence
are many things inherent in my 21 day journey that are not
typical of any conventional program. Here's what you have
to recognize. Convention isn't working. America wouldn't have
obesity challenges if conventional wisdom were truly result
traveled quite a bit. I know what others think of our population.
Want a few adjectives? OK.
Wealthy. Spoiled. Fat.
say in many cases the "fat" part is accurate, but
it isn't for lack of effort. Speak to people. Ask them if
they've tried to find fitness. They have. I assure you. Sitting
on the couch and eating ice cream at the expense of exercising
and eating right isn't "convention" as much as "resignation."
When you try to change and fail, and then you try again and
fail, and try again and again and again and again, it's human
nature to return to a place of comfort.
people attempt to find fitness, it's usually, at least at
the onset, with an attachment to conventional methods. Diets.
Aerobic exercise. They believe the age-old equation of calories
in vs. calories out is the key to positive change. It isn't.
It's simply conventional thinking.
21 Day Journey allows you to choose a program based on both
your present level of exercise acceptance and level of adaptation
(in other words, based on your beliefs related to exercise
and your present level of fitness). The better shape you're
in when you begin, the more challenging the program will be.
The more resistant you are to exercise, the simpler the program
use movements that challenge the muscles precisely the way
the muscles are called upon in daily activity. You work the
body as an entire unit, challenging muscle, increasing blood
flow, balancing workloads, and strengthening the core muscles.
The aerobic exercises are modest and every minute of movement
is extremely valuable.
conventional wisdom tells you not to eat at night, not to
ever exercise on an empty stomach, not to work the same muscles
two days in a row, to "isolate" muscles using machines,
and to eat less if you want to weight less, the 21 Day Journey
shatters convention and proves it to be not only flawed but
glaringly wrong. You'll devote one day per week to "learning"
and on those learning days you'll listen to / view a presentation
and learn some facts vital to the phase of the program about
to come. With each learning day you'll feel a distinctive
sense of empowerment. The transition from a mindset of doubt
to a mindset of absolute buy-in is guaranteed, not because
I'll convince you, but because you'll understand, you'll apply,
and you'll see, feel, and experience the outcome you're hoping
the program is being imitated, and imitated poorly. Two health
clubs in the Northeast have implemented "a 21 Day Program."
A Personal Trainer in Maryland claims to have "a 21 Day
Body Transformation." They say imitation is the sincerest
form of flattery, but I'd suggest that in this case it's greed.
They mistakenly believe I have a "new" program and
it's successful because of some inherent marketing strategy.
Infomercial companies and book publishers have already approached
me with generous offers, not because they understood the strategy,
but rather because they "liked the appeal of 21 days."
and "21 Days" can be used as marketing buzzwords,
but I won't venture into that arena. I want you to understand.
I want the approvval of "the little horse." *
program isn't actually new. It's a part of the evolutionary
process of my ongoing commitment to help people find the health
benefits and fitness results they're looking for. It's built
upon the same solid foundation as any program I've ever used
with any client.
isn't successful because it's 21 days. It's successful
because everything I've come to learn about the synergistic
relationship between muscles, aerobic movement, and supportive
nutrition has been condensed and consolidated into a fail-proof
strategy. If you haven't yet checked out the
First Glance presentation, now's the time to do so.
III - Replacing "Shortcuts" With a Direct Line to
the Little Horse
is a third part of a 3-part article. Scroll up or click
here to read it from the beginning.
In a previous article I described "the two horses"
that drive the human mind just as horses drive a chariot (an
analogy borrowed from Plato). The "little horse"
follows a chosen course driven by intellect. Marketers have
learned to bypass intellect, to access "the big horse,"
the horse prone to jump when tempted, the horse tuned in to
impulse. The impulsive decisions consumers make related to
"exercising and eating right" are often those that
lead to flawed attempts and disappointment.
are often opted for by "the big horse."
are drugs that have virtue. I'd go as far as to say, every
drug that hits the marketplace is brought to our awareness
with a medicinal purpose in mind.
the Phen-Fen drugs had application for the tiny segment of
the obese population who failed to experience satiety due
to a misfiring of neurotransmitters in their brains. The problem
is, when there's money to be made, pharmaceutical companies
capitalize by reeling in big horses.
you have trouble sleeping, there's an entirely new array of
drugs that can force necessary downtime. If
you have blood sugar bordering on a diagnosed condition of
hyperglycemia, there may be some drugs that can work to control
blood sugar levels as you work to . . . well . . . to eat
right and exercise.
there's the other side of the coin.
I meet high school athletes who are lured into using stimulants
by day and buying those "sleep drugs" on the black
market so they can offset the CNS stimulation and actually
get some REM, that's a clear indication of misuse. When those
same athletes tell me they take blood sugar control drugs
to "regulate insulin" so they "burn more fat,"
that's another blatant example of misuse, and that's when
medicinal compounds become dangerous.
would suggest you steer away from seeking a drug that will
make you fit, make you lean, or make you metabolically more
efficient. The little horse knows. You have to find a program,
a result-oriented program, and stick to it!
there supplements that play a role in achieving an optimal
result? There very well may be, but remember, no supplement
is a substitute for supportive eating.
you're tempted to try a supplement because you were told it
"works," trace the source. If a friend tells you
it "works," how does that friend know, and has there
been a fair gauge of risk:reward.
and caffeine are two stimulants that for years generated well
over a billion dollars in sales as fat burners. Did they work?
No, not to burn fat healthfully, not to result in increases
in long term metabolic efficiency, not to increase health.
Caffeine is diuretic, caffeine and ephedrine alter neurotransmission
in the brain, and together they create an addictive blend.
"Friends" who tell friends the "fat burners
work," may not fully understand the mechanisms by which
weight was lost or appetites were reduced.
are some supplements that I find have virtue for those seeking
muscle increase and I feel an absolute comfort level, based
both on personal use and an established body of research.
Creatine monohydrate powder has its place. Supplemental L-Glutamine
has virtue as a muscle preservation aid. Acetyl L-Carnitine
and Alpha Lipoic acid may be two aids to optimizing body composition,
but none of these are solutions!!!!
may aid those who are producing high levels of cortisol due
to stress, as might Holy Basil and L-theanine, but they are
not solutions. They are "extras."
C, a B-complex capsule, and a multi-mineral can be important
as supplemental aids . . . but they do not replace a concern
you're not seeing results from your exercise and eating program,
don't be pulled by "the big horse." Use intellect,
at least enough to realize your existing program needs tweaking.
Supplements don't "work." Synergy does. The little
horse knows that. Sometimes you just have to tame the impulse
and listen to that little voice that already knows!
you haven't read it yet, read the predecessor to this article,
an article titled, "What's
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