Archive | Fat Loss

How New York Eats to get Six Pack Abs

Posted on 13 January 2009 by Jason White

A Perfect Fat Loss Mealмебели

A Perfect Fat Loss Meal

So in order to obtain the kind of results that result in a leaner body you’ve to make the adjustments to your diet, the easiest adjustment you could probably make is to insure that you create a fat burning environment. Now, insuring this creation, one of the basics of which is very, very simple is of critical importance and that is blood sugar.

You’ve got to be able to stabilize your blood sugar. And the easiest way to do this is to have regular bouts of feeding. It’s what I call them. Regular meals. Regular intervals in which you take food in and the shorter the interval the better to a degree, it should probably be every three to three and a half hours.

Extreme body builders, guys who spend all day in the gym and do it for a living they’re probably going to eat every two hours. You might be able to get away with eating every four hours, but ideally you want to have food coming into your body every three hours that you’re awake from the moment you wake up until the moment you go to sleep. And I’ve seen conflicting issues about this.

Some people say you can’t eat before you go to bed and lay down and they cite some sort of magic “lying down property” where your body stores more fat if you’re lying down. I haven’t seen any evidence that indicates that this is true. It has to do more with how many calories you take in throughout the day and how much activity you’ve done and whether or not you’ve actually gotten a caloric balance or created a caloric deficit. If you’re interested in losing fat yes, you will have to eat less than your body needs, but the trick to eating less than your body needs is to maintain stable blood sugar by keeping regular intervals of feeding times. Regular meals insures that you have a stable blood sugar level. So you’ve got to account for that. You can’t get up in the morning have a cup of coffee, work for six hours, eat a snack, come home and eat a chicken salad and expect to obtain a fat loss result in a long term.

Yes, it might work short term if you’re not used to that, but your body is an adaptive mechanism and will rapidly acclimate to that type of feeding system and make an adjustment to your metabolism in order to compensate for that. This is going to freeze up your body’s ability to release stored fat.

That’s not what you want to do. Too long of a period in between meals creates an unstable blood sugar environment. You know what a sure sign of an unstable blood sugar environment is? Fantasies, about muffins, brownies, candy and ice cream. If you’re sitting around thinking ‘an ice cream cone would be fantastic right now’, chances are good that you haven’t eaten enough food.

Your body is sending you signals: ‘go get ice cream, get ice cream!’ It’s a request for blood sugar. Your blood sugar has dropped precipitously low for your body to handle and it’s demanding sugar. ‘I need ice cream!’

That’s how you know if you’re eating regular meals. It reduces your cravings. It’s very simple, the more often you eat an appropriately divided meal, the less likely it is you’ll have cravings for sugary foods because your blood sugar will be stable. The even meals are outlined in my book The Rhythm System and the Rhythm System is available to members of sttrengthnation.com. It’s an E-book and I’ve recently made a couple revisions to it. Not many, just in the carbohydrate step down program. I’ve made it easier, but by and large the language and the basics are still the same. It describes how you can choose protein, carbohydrate and vegetables and eat them in a rhythmic manner in order to obtain fat loss results.

It’s very, very simple and I’m giving away the whole system just by talking about it here because it’s this system. In fact, the entirety of The Rhythm System is condensed into one idea. It’s as simple as this…eat every three to three and a half hours.

If you’re hungry you should eat. When you eat, eat a lean protein, a green vegetable and a complex carbohydrate. Now, we can get into a little bit of a funny area with the complex carbohydrate so let’s clarify. The less processed your complex carbohydrate the better. Pasta is a processed carbohydrate. So is bread. So are corn chips. So are potato chips. So the more whole it is the better, sweet potato, whole sweet potato better, brown rice are better.

And the trick that I use within the Rhythm System is to insure that the carbohydrate portion is less than the protein portion on your plate. This will insure, that you’re not overeating carbohydrates, which is really the easiest way to sabotage your fat loss program. It is just too easy to eat too many carbohydrates.

Why?

Mostly we underestimate how many carbs we actually need in order function at our best. Call up your favorite nutritionist and ask to be shown a full day’s supply of carbohydrates for someone who is trying to lose fat. The small size of that portion will surprise you. In fact it will remind you of your last meal not to mention a day’s worth of food.

Eating too many carbohydrates or even large meals in general…if you listen to the interview that I did with Dr. Keith Berkowitz he’ll tell you that a large meal in and of itself can produce an insulin response and that is somehting you want to avoid. You want to avoid spikes in pancreatic production of insulin. And the reason why you want to avoid that is because of the relationship insulin has with glucagon.

Too much insulin in your body ultimately prevents the use of fat as a fuel. And that usually has to do with too much simple carbohydrate (sugar) in your diet. So the easy way out is to keep the sugar low by consuming unprocessed complex carbohydrates that are smaller than your lean protein portion.

So and I just said it before, but I want to say it again, if you’re hungry you should eat. When you eat, eat a Rhythm System meal. As I’ve just described it.

This way you should be thinking about your feedings as meals and they should all be roughly the same size as each other. This helps insure stable blood sugar. So don’t think of it so much as a snack. Breakfast snack, lunch snack, dinner snack, think of it more as I’m hungry I should eat. And when you eat find a protein, a lean protein and build around it. Does that make sense?

It really is an excellent system and the key to utilizing this system is determining first of all what foods work for you and what foods don’t. And if you just use this as a base of operations, as a template, then it will reveal itself throughout the course of time which ones are working better than others in terms of whether it’s: ‘I like pork better or beef better, I’m not a beef person I’m a chicken person, oh I can’t eat fish or I can’t eat shellfish’

Whatever it is for you, you just start on a base and you work from there and then build around that. Once you’ve gotten your Rhythm System meals in place you have an interesting option in terms of your exercise. Exercise comes in two forms; anaerobic and aerobic, weight lifting and cardio. Those are your two forms of exercise. And a lot of exercise is actually a combination of both things.

In essence and ultimately the subect of future articles; The main ingredients of your exercise program must include weight lifting and they must include cardiovascular activity. You can separate them by day if you chose or separate them within your workout. One of the questions I am frequently asked is: Should I do my cardio first or weight lifting first?

I always have my clients warm up before we start weight lifting by doing a general five to ten minutes on the treadmill or the elliptical trainer or machine of choice, then we do oour movement preparation program and then we begin our weight lifting.

But one of the key components of getting your body functioning at an optimal level has to do with obviously, with circulation. So one of the things that you have to remember is that if you want your muscles to rebuild you need to fuel them adequately, which means you need to be eating consistently and providing your body with as much protein as it needs in addition to the aforementioned carbohydrates and vegetables, etcetera.

In order to get the protein to the muscle tissue where the muscles will use it to rebuild, your body has got to find those nutrients and deposit them at the muscle cell and it’s going to do this obviously, by circulation of blood. So you can produce an added advantage by favoring cardiovascular activity after your weight training workout. So this means that if you’ve got the time, I know not all of us do, but if you’ve got the time, after you do your weight lifting get your cardio in.

And you don’t want to go crazy on the cardio, but you do want to circulate some blood. This will help insure that as your blood circulates it pulls out waste material and pushes in rebuilding material. This will help you recover faster and recover better. Many people talk about this as a cool down. You could think of it as a cool down. And if you just added ten, twenty minutes of elliptical trainer or treadmill after your weight lifting workouts I guarantee you, you would see an immediate, noticeable difference in your body’s ability to recuperate, your body’s ability to restore damaged muscle tissue and ultimately, your body fat percentage.

So there’s a quick little tip for you. Get on the treadmill, take a bike ride, do a light jog, do a little elliptical trainer after your weight training workout to help insure that the blood circulates and circulating blood helps deposit nutrients and pull away waste material.

The way I would do it is I would take a protein shake, maybe not the whole thing, but I would take some protein drink after my weight training workout, wait a few minutes and then circulate the blood. I wouldn’t try and get a five hundred calorie protein shake in and then try and go for a jog. I’m talking about some light whey protein. I’m talking about a recovery drink. Accelerade is another one, Muscle Milk, Lean Protein by Labrada, Myoplex etc…

If you log on to strengthnation.com you can get How to Hack Your Gatorade, which will tell you how to create a pre-workout drink and a post-workout drink using Gatorade and whey protein. I would take a post-workout drink, about half of it maybe right after my weight training, wait a few minutes and then do a light jog on the treadmill to insure that I’m circulating blood and circulating new, rebuilding nutrients to the muscle cells.

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How to create a beautiful body

Posted on 08 January 2009 by Jason White

Pushups in the sunlight

Pushups in the sunlight

I marched in the Gay Pride Parade. It was summer, about 1995 My roommate at the time was gay. This was back when I first got in New York City in the mid nineties when security was a lot more lax in terms of public events, so we just kind of walked into the parade and joined up with everyone and walked down the street and it was fantastic, tons of fun!

I will never forget the Roxy float because the Roxy float had all of their go-go boys employees on the float dancing to house music dressed in bikini bottoms, like little Speedos, and their bodies were absolutely unbelievable, spectacular. And I remember thinking “my god, I want to get a body that’s worthy of getting up on a float.”

They didn’t have anybody up there that was scrawny or fat or whatever. Fit, fit , fit guys and it blew me away. I was like “Dammit. I’ve got to get up there! I mean… I’ve got to get a body like that. How do I do that?”

And that was part of the commitment that I had already started. I saw what I wanted, I knew what I wanted and I went after it. And the reason why I bring it up, I’m just trying to illustrate a point here, and that is that almost fifteen years later I still have not relinquished my commitment to obtaining a body like that and as a result of that desire I am enjoying some of the best health I’ve had in years and years and years and I’m probably the fittest that I’ve ever been.

And being that fit is part of the commitment that I am really, ultimately, grateful for having made and having stuck to through thick and through thin.

You know, workouts aren’t always exciting. As a matter of fact, frequently they stink. Working out is hard. It’s difficult. If you’re doing it properly it should be painful. Not painful in like a joint kind of sense, but painful in a sense of “Oh my god! I’m pushed to the edge of what I think I can do.”

I typically get like that before a leg day. Before I have to train legs I know it’s going to hurt. I don’t want to have that big heavy weight on my back to do squats or I’m nervous about getting under the leg press with five hundred pounds on it, but all those feelings are important.

It’s important to recognize the difference between not wanting to work out and lack of desire to workout.

One is because you’re just not properly motivated because you haven’t been thinking about what you want to obtain and the other is not wanting to work out because your nervous system is really stressed out. You’ve worked out too hard, you haven’t gotten enough recovery, you haven’t eaten properly, you haven’t slept enough, your body still needs more rest and your desire is pushed too low.

You have to determine which of those things it is and once you get to your workout you have to make sure that you are adequately pushing yourself. And when I say adequately pushing yourself, what I mean is you’re pushing yourself the proper amount. You must be striving for a level of intensity that you did not meet in your previous workout, so each workout is building on the last.

You are trying to get better, trying to get stronger, trying to get more powerful. It means you have to ask your body to do something above and beyond what it was capable of doing previously. This might mean, and this is a very subtle movement: adding a few extra pounds on the bar. It could be as simple as doing an extra set. It could be as simple as doing an extra repetition or two.

Just enough. You need to get just enough to stimulate your body to say “okay, that’s new. I’m not used to that. That means that I have to push harder. And – and if this is going to be the normal requirement then I’ll have to build more muscle right?”

So that’s what you’re striving for. Within your workout you have to be able to ferret out that quality of motivation and make sure that you’re not succumbing to the icy grip of fear. And I say icy because it slows you down, it makes you cold, it makes you slower and frozen. You don’t want to be frozen with fear when approaching your workout and that’s why I’ve talked about using the analgesic of a mental image of the most powerful body that you could possibly possess: strong, fit, beautiful, excellent. The kind of body that wants to be on a float, on a Roxy float in a Gay Pride Parade or whatever… you know, it doesn’t matter, the cover model for a fitness magazine… or whatever you feel like, it doesn’t matter as long as it personally motivates you.

You have to use that because your body will tell you: “I don’t want to do this. This is going to be hard. I don’t want to breathe heavy. I don’t want to feel the pain in my legs. I don’t want to feel the pain in my glutes. I don’t want to be heaving for breath. I don’t want to…”

When your blood pressure gets elevated, when your heart gets pumping, when your lungs are gulping, gulping, gulping for air it’s painful, it hurts and the only thing that can assuage this pain is your desire, your desire to become better than you were the day before. It’s critical that you think of your working out in this manner.

I recently had a client ask me “How come it’s not getting any easier?” I said I know it isn’t getting easier, do you know why? It’s because I’ve been gradually making your workouts harder. Just when you think it would be getting easier I’ve made it harder. She said really? I said yes, if you think back to when we started, the things that you were doing were not nearly as intense as the things that you are doing now. It’s important to remember that and it’s important to remember that because if you’re working out properly it will always be hard. It will always be difficult. It will always be challenging.

That’s the point. The only thing that gets easier about working out is that you become more comfortable with the discomfort of working out. Invest a little mental preparation before your workout. Get the fire stoked. Use a little visual imagery. Get the imagination engine fired up. It turns on the central nervous system. It prepares the muscles for what you’re asking them to do. It prepares your spirit for what you’re asking it to do: To strive. To rise. To reach. These things are critical, absolutely critical.

If your workout is a good workout, if it’s the correct workout for you, if it’s challenging for you, if it’s written the right way then you should have a bit of trepidation before your workout. Each one of your workouts should frighten you just a little bit. “Oh man, I’m not looking forward to this. This is going to suck.” If you can do that you are on the right track. Then all you have to do is manage a few of those workouts and get used to the rhythm of it. It’s going to be stressful, it’s going to be difficult, and you are going to struggle (oh man!).

And then you’ll become more comfortable with the idea of pushing harder and pushing harder, trying to get better, trying to get stronger but guess what? All the cards are stacked against you! Aging, general decreases in hormone production, not getting enough sleep. Crud, now we are in trouble.
Eventually maintaining your body through working out is going to dominate your life. That’s good. You want it to.

Your main priority should be to make sure that you’re adequately cared for, you have shelter, you have good employment (right?), you’re spiritually satisfied, you feel like you’re contributing or whatever that means to you, you feel like you’re participating, whatever that might mean to you… and after that nourishing your body, exercising your body, then optimizing your body for performance. And I don’t care if you’re an accountant and you sit at your desk eight hours a day. Optimizing your body for performance is the key to health and happiness and longevity.

You know it works! It really does!

It’s super, super satisfying! You know me, I’ve been regaling you with tales of skateboarding and snowboarding and rolling around town and going crazy and – and finding out that I have stamina. Finding out that I can recover faster. Finding out that all this working out is paying off because it’s developed the foundation for me for an active lifestyle and I’m loving that, absolutely loving that!

What’s not to love about it? Activity is freedom. The motion of your body is freedom. More fit is more powerful, stronger. It’s freedom. It’s more ability.

The more able you are, the freer you are and the freer you are the better you feel. And I’m not saying you’ve got to chain yourself to the gym. I’m not saying you should eliminate your entire social life and forego all pleasures in order to obtain the one pleasure of working on your body. I’m not saying that.

I am saying if you dedicate yourself to the mental imagery of the strongest, most powerful you that you can be you will put your choices on automatic and those automatic choices will lead you to more and more challenging workouts and you will eventually reach that place where you will have sacrificed as much as you’re willing to sacrifice in order to gain the satisfaction that you’re willing to gain… and what could be better?

What could be better than that? Nothing!

So really, ultimately, this little pep talk has really been about accepting the fact that working out sucks. It’s hard, it hurts, it’s difficult. If it’s easy and you’re going to the gym and you’re not getting results or you’re working out outside and you’re not getting results or whatever you are doing… if it’s easy forget it, it’s over.

It’s got to be challenging. You’ve got to get to the end of that and think “oh my god I can’t believe I just did that.” And you should be able to accomplish that in the gym within forty-five minutes at the most. And it’s exciting! It’s exciting!

For example, on Friday I was doing my arms workout and I’ve been trying to balance out my arms to make my triceps bigger and what I realized is that it’s very easy for me to lift heavy biceps. It’s much more difficult for me to lift heavier weight with my triceps. All sorts of problems occur. If I’m doing a rope pull down then the amount of weight I can press down with my triceps is getting to the point where it’s starting to pull my body off the floor, it’s starting to pull me off my balance so much that it’s hard to control the weight, it’s hard to get a full contraction in and feel like I’m really digging deep into the muscle tissue.

So what did I do? I just added and extra set. In my circuit I did lateral raises, bicep curls and triceps rope in the overhead position. So for every one I did of the shoulder lateral raise and the biceps curl, I did two triceps extensions. I did my ten reps, took a thirty second break, did another ten reps just to insure that I was digging into the muscle tissue, very simple. I just added extra sets. So I did six sets instead of just three. This was adequate enough to stimulate the muscles beyond what they were normally used to doing.

They’re used to doing just single sets in a rotation. See how simple that is? Just a simple, little change is enough to create a level of intensity that will propel the body beyond what its accustomed to doing and into that realm of “oh, this is new, I’d better compensate for this.” That’s the voice of the muscles by the way…”oh this is new.” And that’s what you want.

Stimulating your muscles in this way will insure that the stimulation pulls available dietary proteins into the muscle for rebuild and repair. That’s what you want to do. Does that make sense? I hope it makes sense.

Oops. I started off wanting to throw down a few practical tips just to make sure that you’re getting the kind of results that you want to get and we ended up in a more motivational story. I think it is just because I see so many people missing the simplest thing in the world… choice. I see so many men and women my age “getting older” like their body is this thing they have no control over. I don’t mean control like some kind Orwellian 1984 control, but when a person takes the time to learn about how their body works and what kinds of stimulation produce results then they are working with their body and guiding it’s ability to respond to resistance training and in effect controlling how they live.

I tend to talk and think in these terms, in ethereal, spiritual, and motivational kind of terms and I try to infuse my clients with the same level of this desire: To get up on a float in the gay pride parade.

I also realize everyone needs practical information so that you can actually go and do something in the gym or wherever it is that you’re working out and make whatever adjustments you might want to make to your exercise or diet in terms of creating a better a result. Most of us I think are looking for that fat loss result. We want to be strong, but mostly really we want to look lean. I mean you could argue that the majority of the country doesn’t want to look lean. They’d rather look humongous or even slightly overweight because it seems like that’s what everybody’s doing, but if you’ve read this far then you’re definitely on the side of “I’m looking for lean” and that means you’ve got to make adjustments and you’ve got to make sacrifices.

Just a quick word of warning: If they tell you it’s easy, if they tell you it’s fast they’re all selling you lies. They just want your money. I’m not trying to sell you lies. I’m trying to tell you the truth: It’s hard, it’s difficult and it takes time.

BUT

The results are immeasurable, the satisfaction worth any price, if you can make the kind of sacrifices that are going to produce results. So in order to obtain the kind of results that produce a leaner body you’ve to make the adjustments to your diet and your exercise program and the easiest adjustment you could probably make is to insure that you create a fat burning environment.

Which we will cover next time. In the meantime… Begin to notice how you are feeling about where you are at. Are you satisfied? Have the countless choices you have made to end you up in front of these words been the kind of choices that reflect inward to a sense of pure satisfaction?

A revolution is afoot. People all over the world are participating in making the kinds of choices that lead them inexorably towards freedom, ability, and satisfaction. Are you one?

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The only diet book that will ever work

Posted on 06 January 2009 by Jason White

Years worth of diet and exercise notebooks

Years worth of diet and exercise notebooks

Have you tried Oprah’s Acai Berry diet Book? The Three Hour Diet? Joel Marion’s Cheat to Lose Diet? Remember South Beach or Fit for Life? Atkins of course…There’s one simple problem that all the guru’s out there in the world, all the guru’s out here on the internet or in the bookstores have…

They can’t do it for you.

You have to take the best that everyone can offer and you have to take the best that he or she can offer, all those other guru’s out there and you’ve got to put it all together in your own particular format and determine for yourself whether or not it works for you.

You know, the best possible solution I can come up with is for you to get this stuff written down in a notebook and start asking the questions: Well, how did this work? How did that work? If you make a record of your diet and exercise routine and you notice that you’re not getting leaner, losing fat weight, or gaining the strength you want… well, then you have some investigating to do.

Go to the dollar store, go to the drug store, go to Staples, go anywhere, spend one dollar and get a notebook. One of those, you know, seventy page school notebooks. Spiral bound. Get one of those and write down every day what you ate, what time and what kind of exercise you did and then specifically how much of that exercise you did. How far you ran at what speed for example. Do you have a heart rate monitor? Could you measure your heart rate? Write down your resting heart rate in the morning. Write down your goals and objectives. Make little notes. Talk about how you feel. I got stacks of those things at home.

That’s how I’ve managed my fitness for the last 20 years. That’s how I have ridden a steady wave of progress even as I approach 40 years old. I just set two personal best records in strength: at 140lbs I bench pressed 200lbs for 1 repetition and I performed a weighted dip with 75lbs chained to my waist for 3 repetitions.

About 15 Years ago now when I first moved to New York City, the first thing I did was go and find a gym I could afford. I think it was $400 for the year. It was called Serge’s gym and it was about as big as a 1 car garage (which is what I think it used to be) over on Greenwich St. just above Christopher. I loved that ittle gym and that is where I continued the investigation I had started in 1991 in my college weight room. I was working out one day and this guy rolled up on me. He happened to be a little bit overweight, although he was working out. He’s like, ‘you know, pretty soon you won’t have to write it all down.’ I looked at him and I said, ‘what do you mean?’ He’s like, ‘well, you know, as you get more experienced.’ ‘Like, what makes you think I’m not experienced? Because I’m writing it down? I’ve been writing it down for years. That’s why I’m in good shape.’

That ended that conversation.

You can do that too (write it down I mean, not throw atttude at a stranger). And guess what? By the end of several of those notebooks, you’ll have collected a couple hundred pages and you will have written your very own best selling diet book that will tell you, better than any diet book, better than any guru, better than myself in fact, about how what you’re eating and what you’re doing for exercise is producing the kind of results that you want or don’t want. It’ll tell you right there!

You can look back in a couple of months and look at your body and say, ‘did it work?’ If the answer’s no, then you have the evidence in front of you. Whatever’s in that book, you can’t do it like that anymore. You’ve got to change it. You’ve got to start doing something different. Doesn’t that make sense?

And I’ll tell you what, if you can’t figure it out for yourself you can easily hire a personal trainer to review your notebook with you and help you troubleshoot where you’re going wrong. And for those of you who think you’ve got to be some kind of billionaire to hire a personal trainer it’s absolutely not true. I’ve worked with many people very successfully and they see me infrequently, maybe a couple of times a month.

You know why? Because they’re highly motivated, they’re curious and they are their own scientists. They are asking their own questions and they’re investigating their own fitness and they come to me and they say okay, well this is what I’ve done. And they show me notebooks and they show me records and they show me designs and they say well I tried this and I tried that and I tried this, why doesn’t this work? And so I’m able to use my expertise to help them troubleshoot.

The same is true for any nutritionist or life coach you want to go see. They are going to do the same thing. Well, show me a diet log, or the records you have kept and I will be able to help you. Oh well, you know, if we look back over the last two weeks it’s obvious, this is where you’re going wrong. Here’s what you want to change in order to go right. All right?

As human beings we want it easy. Everybody wants it easy. It’s always going to be: Find the easy road. Which is why so few people have the body they truly desire. So, few of us are getting fitter as we seek ways to make things easier. There are very few of us who seek ways to put ourselves through the pain and anguish of effort. It’s difficult. And I think that the real pain of it is, is that there isn’t a diet that works for everybody. Otherwise, we’d all be on it.

I think that’s the reason why there’s such a tremendous turnover in the amout of diet books and exercise guru’s out there. If you write a big diet book and put a bunch of exercises down and get recipes and some testimonials and some case studies in a way that makes it seem easy… you can have a best seller. I’m surprised that the Three Hour Diet didn’t do any better. Or Volumetrics, or Oprah’s magic acai berry diet didn’t do better than it has. I would’ve expected those things to be best sellers for years and years and years, no problem.

The issue is that as individuals each of us is a little bit different. A little bit different enough that one diet from another diet from another diet doesn’t work foreverybody. Even if one did it would also depend on what you’re doing. It depends on what your goals are, what your objectives are, your cultural background and bloodline, your bloodtype, your genotype, your metabolic type and so on.

All these things come into play to account for bio-individuality. And as we’re trying to account for bio-individuality, there are very few people who are actually capable and willing to sit down and do the investigative work in a systematic manner:

Does this work for me?

Is this something that could work for me but needs fine tuning?

Is this something that helps me to get closer to my goal?

Is this something that helps me get a better understanding of myself and how my body operates?

And that’s the work that I’ve been doing for years and years. You know, I’ve read diet books and I’ve read exercise manuals and you know, I’ve taken it as far as I could. I’m taking it even further. I continue to study. I continue to go to courses and continue to get updated on the best fitness information.

And at the end of the day, what I think it really comes down to is, the people who are successful at losing weight, building muscle, getting in good shape, creating healthy fat loss, are the people who are willing to sacrifice. And the sacrifice that needs to be made is taking the time to build an understanding of how your body works. It’s an investigation. It’s the ability to seek out the answer to your questions:

Why am I gaining weight?

How come I’m not in the best shape of my life?

How come get tired when I run up stairs?

How do I create the ideal fat loss solution for myself?

And that has to be a never ending line of thought. That has to be a line of thinking that continues no matter what. Because as soon as you get to one level, you’re going to get to the next. As soon as you get to that level, you’re going to get to the next. Your body is an infinitely, adaptable mechanism. It will adapt to the circumstance that it is presented with provided there’s adequate rest and adequate nutrition, enough water and so forth.

So, if those things aren’t present then obviously you can’t create your ideal healthy, low fat, lean and muscular body …it’ll just end up in a state of stress. So that’s what the Rhythm System I wrote was about. Years ago I wrote my first book. It is an exercise prgram and philosophy that has at its heart a method of investigating and a method of managing the stress of exercise and its fraternal twin the recovery. Stress, recover, stress, recover. Creating a rhythm. It’s no good in isolation. It’s no good one off.

How many people do you know who got up and went jogging one day in the first week of January because they realized all of a sudden they were out of shape and they haven’t been running since? Or they bought a gym membership and then they went a couple of times in a year?

It doesn’t work unless it’s rhythmic. It doesn’t work unless it’s integrated into the rhythm of your life. It doesn’t work unless it’s a rhythm in and of itself. Once you can mange that rhythm, once you can establish that rhythm, then you can establish the kind of experience that fosters steps towards reaching your goal.

And I think that if you’re reading this, if you have read this far, then that’s the kind of person that you are. The kind of person who’s willing to take those steps. And that has to be honored. That’s – that’s incredibly valuable. You are one of the people who are creating a stronger nation. You’re not gong to listen to the garbage on TV. You’re going to do what it takes. You want to know as much about how your body works as best as you possibly can.

That notebook costs only 1 dollar.

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How to Make 2010 your fittest year ever!

Posted on 04 January 2009 by Jason White

I just read that 95% of all new year’s Resolutions FAIL within the first few weeks of the new year.

There is really only one way to prevent this from happening. You must be able to see in your mind clearly how strong you want to be, how powerful you want to feel, how flexible you want to be, how thin (or thick) you want your legs, how defined you want your arms and shoulders, how flat you want your belly to be. You’ve got to be able to see all that if you’re going to achieve it. And you must be able to do that because it provides you not only with motivation and inspiration, but it also provides you with what I call the panacea.

It’s a pain reliever. Because in order to get to where you want to be, you’re going to have to sacrifice. Now we all have to sacrifice and a lot of times that sacrifice is really painful because it includes doing…doing things or not doing things that we really like to do.

When I sat down and interviewed Doug Joachim for Strengthnation.com, we talked a lot about the emotional and psychological ramifications of getting in shape. And one of the things that you’ve heard me speak about on The Strengthcast has been the movement toward or away. And Doug categorized this as the movement of fear or the movement of love.

This is a powerful concept because years and years and years ago before I became a personal trainer, I used to work in the restaurant business. When I worked in the restaurant business I was just out of college and I smoked cigarettes a lot in college. I also worked out a lot, but I also smoked cigarettes a lot (something about the restaurant business I guess).

As I established my life when I was just getting started here in the city a lot of that had to do with hanging out and partying. I really liked to get out and socialize and party and I also really liked to workout. During this time I noticed that the more I drank and the more I smoked, the worse my workouts became (duh!). So I had to start making a certain kind of choice about how I wanted to live my life. I realized this as I was sucking wind on the Stairmaster one day saying “god-damn I’ve got to quit smoking if I’m going to be able to do this for twenty minutes and you know… not feel like an idiot”.

So I made a commitment. I said I’m going to quit smoking cigarettes and I have. I haven’t smoked cigarettes in years and years and years, but the way I did it was I didn’t actively set out to not smoke. That would be moving away from something (fear). In effect, what you’re setting up is a negative story that you’re telling yourself (fear again). If you ever listen to any self-help gurus or any guys that do NLP stuff, what they talk about is the brain’s inability to interpret a negative. In fact, at the gym recently one of the guys was talking about a baseball pitching coach and how he helped his pitchers to improve. What they found was a pitcher couldn’t accurately pitch if he was thinking: “don’t throw it over there” (you start to see fear at work).

You see this in golf a lot when you stand on a tee and you’re facing water and you have to hit the ball over water. The more you picture in your mind the water, the more afraid you become of the water, the larger it looms in your mind, the more likely it is you’re going to put the ball in the water. The same with the pitcher, the more he thought about not hitting the batter, the more likely he was to hit the batter.

And the same is true for you.

The more you focus on where you’re not going to go, the more likely it is you’re going to go there.

So this included for me (way back then) not smoking. I couldn’t focus on not smoking. What I had to focus on was the health and vitality (and love) that I wanted to experience. So now I wasn’t moving away from smoking, I was moving towards a health and vitality that I wanted to experience. This is a very positive effect. It is a loving effect It had a very positive effect on my attitude. It had a very positive effect on my mind and it created a positive outcome because it made it so easy to quit smoking.

It wasn’t as if I was quitting smoking, I was simply embracing (love again) more and more every day a movement towards a healthy lifestyle. It’s critical to understand this because if you focus on for example: “I’m not going to be fat” You are going to move closer to being fat, not further.

The focus has to be on what exactly it is you want. The more you focus on this, the more your mind, your body, and your very being will carry towards this image in an effort to resolve this image into a manifest clarity that is actual, that is IN reality, that is tangible. This is really critical to understand because it can help determine whether or not you are successful. So a constant massaging of the image of your perfect body does nothing but infiltrate the movements of your daily life and you’ll find it infiltrates the decisions that you’re making on a day-to-day basis.

You’ll find that it’s infiltrating the amount of weight you’re lifting in the gym or the strength of your commitment or the power of your emotional experience as you go into your workout. Remember, your workouts should be stimulating enough to cause a bit of trepidation. You should have in your body a feeling of nervousness as you start moving towards your workout because you know it’s going to be stimulating enough to effect change in your body.

This means it might be strenuous, it’ll be difficult, challenging, fearful. So rising to the challenges, experiencing love (of your body, of the opportunity to express yourself) are going to be experiences that you want to have. Rising to the challenge is something that you want to pursue because that is going to lead you ever closer to this image in your mind that you’re trying to resolve.

I know people who do this with confidence and clarity. It’s as much a part of their workout as actually lifting the weight is and you’ll find it works to get your workout up to the next level. And the thing about it, which is really compelling, is that you can’t really rest on it. It has to be an ever-present movement towards this body that you want, movement towards this feeling that you want and you want to be able to feel that feeling in your bones.

You want to be able to feel that feeling in your muscles, in your heart, in your lungs and you want to be able to push yourself into this place by allowing the image to call you out of your comfort zone, by allowing your desire to call you out of your comfort zone and into places that you’ve never been before.

The loving image you see yourself as becomes the panacea that eliminates the pain of fear.

This is how you will become successful in fitness. Frankly, it’s how you’ll become successful in almost any endeavor, but in terms of what we’re trying to do it will absolutely aid you in your fitness endeavor, whether it’s gaining muscle or whether it’s losing weight. They’re equally difficult for all of us.

We all face similar problems.

I have a weight loss problem. I have difficulty keeping muscle on my body and there are many people who have the opposite problem, they have a difficult time keeping weight off their body. So we are all compelled to move towards something that we are not in this moment. And I think that’s fine. I think it’s healthy. I think it’s smart, I think it’s excellent, I think it’s half of the engine that drives the economy, commerce and the desire to reach out and connect with other people because we can help each other.

I can help you get closer to where you want to get to because I can teach you how to do it. And the main kernel of it is creating this loving image that is you at your best, you at your most perfect, you at your most stellar and giving yourself the permission to move towards that image, to move towards that feeling and the more you do that, the more it becomes a habit. And the more you do that, the more the things that are in your way will fall to the wayside.

Remember, I didn’t not smoke back when I was trying to quit smoking so much as I moved towards a healthy lifestyle, which naturally doesn’t include smoking cigarettes. I still like to drink and socialize and that can be a conflict with my fitness goals. So I have to manage that and I have to be prepared to work on the imagery, to work on the desire, to work on what it is I want and make it so secure and make it so solid, make it so large in my mind that it draws me towards my goal and it draws me out of my comfort zone into the zone of my fittest year ever.

Yours too I bet.

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An American Fitness Story on TV

Posted on 13 May 2008 by Jason White

This Story Needs Your VOTE! If we get enough votes we will get on Tee Vee!

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After 10 years as a personal trainer I felt confident that I knew enough about how to get a person into the best shape of their life but not enough about the current state of fitness in America.

It certainly seems like we are in the middle of a near catastrophic decline in physical culture here. Despite radical advances in the technology of fitness we still only have about 14% of the population enrolled in a health club. But I wasn’t satisfied with just some numbers, I needed to find out firsthand what was going on with fitness in the good ol’ USA.

So I grabbed a camera and a mic and headed out to the annual Cub Industry East fitness trade show to talk with fitness entrepreneurs and other professionals to see…

What’s going on in Fitness?

What I found was that fitness technology has improved by leaps and bounds and some people are creating incredible changes in how we approach fitness, interact with fitness equipment, and develop stronger bodies.

And yet we still seem to be a nation with a steadily growing waistline, so I checked out the new fitness gear and asked around this gathering to see what people were experiencing in American physical culture in 2008.

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