From Coach Ro's Blog
"Whether you're just starting or have been following a healthy diet for years, sticking to the plan can be challenging. Here are 20 ideas to keep you on course.
1. Experiment with new foods and combinations. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey. Toss some mandarin orange and peach slices into a salad.
2. Add chickpeas, black beans or garbanzos to your lunch or dinner salad. If you typically buy a salad at work and no beans are available, bring beans from home in a small container.
3. Try something new for breakfast. Munch on leftover vegetable pizza or make a smoothie blended from exotic fruits, low-fat yogurt and a spoonful of wheat germ.
4. Stir-fry extra-firm or firm tofu rather than meat in oriental dishes. Freezing and then thawing tofu before use gives it a firmer, chewier texture.
5. Make a nutritious snack rather than a full meal when time is tight. For example, spread a brown rice cake with ricotta cheese and fresh strawberries or low-sugar, spreadable fruit. Or try corn muffins with apple and cheese slices, or fat-free refried beans mixed with salsa, a small amount of low-fat sour cream and baked tortilla chips.
6. Add crushed bran cereal or unprocessed wheat bran to baked products, such as meatloaf, breads, muffins, casseroles, cakes and cookies. Also, use bran products as a crunchy topping for casseroles, salads or cooked vegetables.
7. Grill fresh vegetables for a quick and healthy side dish. Cut vegetables into 1/2-inch slices or large chunks and baste with a light salad dressing or brush them with canola or olive oil. Grill until tender, turning only once.
8. Take advantage of ready-to-use foods. Fresh bagged salads, frozen vegetables, low-fat deli meats, whole-wheat pasta, whole-grain breads, and fresh and canned unsweetened fruits take only minutes to prepare.
9. Vary your salad greens and enjoy the multitude of flavors and textures. Choices include arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress. Purchase a different variety each week.
10. For breakfast on the go, munch dry, ready-to-eat cereal with a banana and drink a small carton of low-fat or skim milk.
11. Choose a dish that serves as a full meal for quick and simple cooking. Healthy examples include beef, barley and vegetable stew; chicken, vegetable and rice casserole; turkey and bean casserole (made with turkey breast, white beans and tomatoes); or vegetarian chili with diced vegetables.
12. Take advantage of healthy side dishes offered at fast-food restaurants. Instead of french fries, choose a side salad with low-fat dressing or a baked potato. Or add a fruit bowl or a fruit and yogurt option to your meal.
13. Stock your shelves with good-for-you snacks. Low-fat pudding cups, dry roasted soy nuts, low-fat popcorn and whole-grain crispbread crackers are good choices.
14. Decrease the meat portion on your plate and increase the serving size of vegetables. Use three times as many vegetables on pizzas or in casseroles, soups and stews.
15. Plan meals so that you can use the extra food in other dishes. For example, bake chicken breasts for a meal and use what's left in sandwiches, soup or a stir-fry.
16. Use salsa for more than just chips. Whether it's mild, fruity, scorching, smooth or chunky, salsa is a great companion for potatoes, vegetables, fish, chicken or meats.
17. Marinate meat, chicken, fish before cooking to tenderize and add flavor to foods. Try mixtures of herbs or spices with wine, olive oil, soy sauce, cider vinegar or lemon juice.
18. Expand your grain repertoire with whole-grain complements, such as kasha, brown rice, wild rice, barley or whole-wheat tortillas.
19. Use herbs and spices to add color, savory taste and sensational aroma. Add cilantro to rice or bean dishes. Sprinkle rosemary on roasted potatoes or grilled meats. Add freshly chopped chives to omelets or pasta salads.
20. Explore world cuisines. Discover and enjoy foods from around the world: Mexican, Latin American, Indian, Greek, French and Asian cuisines, just to name a few. Some of the world's most intriguing ingredients — quinoa, edamame, bok choy, bulgur — are as healthy as they are delicious."
Friday, May 29, 2009
Tuesday, May 26, 2009
Clean Eating
Are you unsure of what foods to choose when eating clean. Below you will find several foods that are acceptable when trying to clean up your diet.
Include them often when planning your meals and snacks.
Vegetables: Red, yellow, and orange peppers, Mushrooms, Romaine Lettuce, Carrots, baby and regularKale, and other greens, Garlic, Onions, Broccoli, Cauliflower, Sweet potatoes, Spinach, Green onions, Winter squash, Cabbage, Beets, Tomatoes
Fruits: Apples, Red grapefruit, Melons, any kind Dried apricots, Red grapes, Prunes, Oranges, Berries, any kind
Dairy: Skim or 1% milk, Low fat yogurt with active cultures, Low fat cottage cheese
Meats and Seafood: Fresh fish, unbreaded Salmon, canned or fresh Tuna, Lean, fresh beef, poultry or pork, Eggs, Soup beans, caned or dried, Veggie burgers, Nuts and seeds
Grains: 100% whole wheat bread, bagels, pitas, Whole wheat pasta, Cornmeal, Millet, Bulgur, Brown rice, Whole wheat pancake mix, Oatmeal, Shredded Wheat Dry cereal with >3 grams fiber, Low fat Triscuit crackers, Wasa fiber rye crackers
Miscellaneous: Extra virgin olive oil, Black olives, Dark (not milk) chocolate, Green tea, Salsa, Calcium-fortified juice
Include them often when planning your meals and snacks.
Vegetables: Red, yellow, and orange peppers, Mushrooms, Romaine Lettuce, Carrots, baby and regularKale, and other greens, Garlic, Onions, Broccoli, Cauliflower, Sweet potatoes, Spinach, Green onions, Winter squash, Cabbage, Beets, Tomatoes
Fruits: Apples, Red grapefruit, Melons, any kind Dried apricots, Red grapes, Prunes, Oranges, Berries, any kind
Dairy: Skim or 1% milk, Low fat yogurt with active cultures, Low fat cottage cheese
Meats and Seafood: Fresh fish, unbreaded Salmon, canned or fresh Tuna, Lean, fresh beef, poultry or pork, Eggs, Soup beans, caned or dried, Veggie burgers, Nuts and seeds
Grains: 100% whole wheat bread, bagels, pitas, Whole wheat pasta, Cornmeal, Millet, Bulgur, Brown rice, Whole wheat pancake mix, Oatmeal, Shredded Wheat Dry cereal with >3 grams fiber, Low fat Triscuit crackers, Wasa fiber rye crackers
Miscellaneous: Extra virgin olive oil, Black olives, Dark (not milk) chocolate, Green tea, Salsa, Calcium-fortified juice
Friday, May 22, 2009
Half Hearted
By Tony Horton
We live in a society where being number one is all that matters. No one remembers the guy or gal who comes in second place. This mentality wiggles its way into everything we do. We have become perfectionists who hate to fail. We'd rather do nothing as to avoid doing something poorly. Frustration with our fitness plan occurs when we decide to skip workouts because we feel like we can't match the performance or level of earlier workouts. This is crazy because it will prevent you from obtaining anything. The hell with perfect. Do it wrong (not bad-form wrong) and halfhearted once in awhile. Half of a workout done with tons of modifications beats the pants off of the thought of a perfect workout.
We live in a society where being number one is all that matters. No one remembers the guy or gal who comes in second place. This mentality wiggles its way into everything we do. We have become perfectionists who hate to fail. We'd rather do nothing as to avoid doing something poorly. Frustration with our fitness plan occurs when we decide to skip workouts because we feel like we can't match the performance or level of earlier workouts. This is crazy because it will prevent you from obtaining anything. The hell with perfect. Do it wrong (not bad-form wrong) and halfhearted once in awhile. Half of a workout done with tons of modifications beats the pants off of the thought of a perfect workout.
Thursday, May 21, 2009
Are You Overtraining?
Read this article to decide if you are overtraining.
By: ISSA
If you think that spending more time in the gym will give you better overall results, think again. Excessive exercising can quickly lead to overtraining, an imbalance between training and recovery. It is common to want to push harder to meet your fitness goals. But be sure that you are doing it correctly. For e.g. lifting heavier weight or adding 15 minutes to your cardio workout, is okay as long as you balance the extra effort with ample rest. Listen to your body.
A common sign of overtraining is lack of motivation. Rather than looking forward to your workouts, you may find it difficult to go to the gym. Other signs include:
Fatigue
Muscle soreness
Stiffness
Irritability
Sleep disturbances
Depression
Decreased aerobic and strength training performances
Injury
If you are overtraining, it's best to take some time off. Most avid exercisers are afraid to skip a few days, because they think their performance will decrease, and they will either gain weight or lose muscle mass. But lifting weights everyday won't make you stronger. That is because with strength training, during the workout your muscles actually develop micro tears and it takes them 48 - 72 hours to repair themselves and recover and grow.
Preventing Overtraining In The Gym
Always try to keep your fitness routine at an enjoyable level. When you enjoy your exercise, you will be consistent and benefits will follow. Don't be in a hurry to see results. If it's taken you years to gain weight don't expect to lose it in months. Pushing yourself harder in the gym will only lead to burnout and injury. Weight loss or mass gain will happen in time, which will vary from one person to another. Take your time, and enjoy what you do. Add plenty of cardio variety. Balance your strength training sessions with cardio sessions on the stationary bike, treadmill or the elliptical trainer.
Reduce the volume of your weight workouts. Shorten the amount of time you spend at the gym. That does not mean that you can't vary the intensity while you're there. Variate using more repetitions one week, dropping the weight another week, resting less the next week, so it's never the same. This way you don't have to increase the time or the length of your workout. Whatever change in intensity you make sure you balance it accordingly with ample rest.
DO NOT BE AFRAID TO REST.
Rest allows your body, a chance to self-heal, and thereby recover. Proper periodization of your workout is essential. Don't try to do everything everyday, but plan to split your routine according to what is best for you.
It is a common misconception that the fitter you get, the less the time you need to rest. Actually, as your workout gets more advanced, the longer you may need to recover. So set your balance accordingly. Rest combined with proper nutrition and at least 8 hours of sleep per day is an essential guide to recovery. Therapies like massage, etc. can help speed recovery.
Recognizing the signs of overtraining is important. Nothing is insignificant and should not be allowed to go noticed, particularly depression, which can be treated with timely help. 90% of what you can achieve is all in the mind. So don't be afraid to just chill a while and then roar back into your training.
For any questions or comments on this article contact Neesha Maria at fitforlife@rediffmail.com.
By: ISSA
If you think that spending more time in the gym will give you better overall results, think again. Excessive exercising can quickly lead to overtraining, an imbalance between training and recovery. It is common to want to push harder to meet your fitness goals. But be sure that you are doing it correctly. For e.g. lifting heavier weight or adding 15 minutes to your cardio workout, is okay as long as you balance the extra effort with ample rest. Listen to your body.
A common sign of overtraining is lack of motivation. Rather than looking forward to your workouts, you may find it difficult to go to the gym. Other signs include:
Fatigue
Muscle soreness
Stiffness
Irritability
Sleep disturbances
Depression
Decreased aerobic and strength training performances
Injury
If you are overtraining, it's best to take some time off. Most avid exercisers are afraid to skip a few days, because they think their performance will decrease, and they will either gain weight or lose muscle mass. But lifting weights everyday won't make you stronger. That is because with strength training, during the workout your muscles actually develop micro tears and it takes them 48 - 72 hours to repair themselves and recover and grow.
Preventing Overtraining In The Gym
Always try to keep your fitness routine at an enjoyable level. When you enjoy your exercise, you will be consistent and benefits will follow. Don't be in a hurry to see results. If it's taken you years to gain weight don't expect to lose it in months. Pushing yourself harder in the gym will only lead to burnout and injury. Weight loss or mass gain will happen in time, which will vary from one person to another. Take your time, and enjoy what you do. Add plenty of cardio variety. Balance your strength training sessions with cardio sessions on the stationary bike, treadmill or the elliptical trainer.
Reduce the volume of your weight workouts. Shorten the amount of time you spend at the gym. That does not mean that you can't vary the intensity while you're there. Variate using more repetitions one week, dropping the weight another week, resting less the next week, so it's never the same. This way you don't have to increase the time or the length of your workout. Whatever change in intensity you make sure you balance it accordingly with ample rest.
DO NOT BE AFRAID TO REST.
Rest allows your body, a chance to self-heal, and thereby recover. Proper periodization of your workout is essential. Don't try to do everything everyday, but plan to split your routine according to what is best for you.
It is a common misconception that the fitter you get, the less the time you need to rest. Actually, as your workout gets more advanced, the longer you may need to recover. So set your balance accordingly. Rest combined with proper nutrition and at least 8 hours of sleep per day is an essential guide to recovery. Therapies like massage, etc. can help speed recovery.
Recognizing the signs of overtraining is important. Nothing is insignificant and should not be allowed to go noticed, particularly depression, which can be treated with timely help. 90% of what you can achieve is all in the mind. So don't be afraid to just chill a while and then roar back into your training.
For any questions or comments on this article contact Neesha Maria at fitforlife@rediffmail.com.
Saturday, May 16, 2009
Need a little motivation?
If anyone out there is lacking motivation here is some words from P90X creator Tony Hoton.
Chat Room Throw Down
Kids,
Turns out I went off in chat last Monday night and a dear friend sent me the transcript from my rant. As I read it over I realize now that I could have been a tad kinder, but the bulk of the message is still important for people to understand. I did some editing but left most of it in intact.
TH-
ALRIGHT, SIT BACK, AND RELAX.
LET'S GO OVER A COUPLE OF THINGS.
THERE SEEMS TO BE A GENERAL LACK OF WILLPOWER,
AND THERE ALSO SEEMS TO BE, LIKE CANI SAID, POOR PLANNING.
SHOWING UP TO A PARTY HUNGRY, NEVER A GOOD IDEA, YOU'RE SCREWED.
NOW I COULD SIT HERE AND I COULD TELL YOU LITTLE TIPS ABOUT HOW TO HELP YOU CONTROL YOUR EATING HABITS,
IMPROVE THE QUALITY OF YOUR FOOD, AND I DO IT WEEK AFTER WEEK, MONTH AFTER MONTH,YEAR AFTER YEAR
AND IT SEEMS LIKE THE SAME PEOPLE (I KNOW WHO YOU ARE - YOU KNOW WHO YOU ARE) CONTINUE TO JUST LET FOOD WIN.
AM I CORRECT?
I MEAN, YOU DO THE PROGRAMS, AND YOU COME INTO THE CHAT ROOMS AND YOU GO INTO MESSAGE BOARDS
AND YOU'RE PART OF THE COMMUNITY AND YOU HAVE BEEN FOR YEARS, AND YOU LOSE SOME WEIGHT, AND GAIN IT BACK
THEN YOU LOSE SOME MORE, AND GAIN BACK MORE, AND IT'S JUST A CYCLE THAT CONTINUES.
SOMETIMES YOU TAKE IT SERIOUSLY, SOMETIMES YOU DON'T.
BLAH, BLAH, BLAH!
SAD, BORING AND PATHETIC, REALLY...
YOU BLAME IT ON YOUR PARENTS AND YOU BLAME IT ON WORK
AND YOU BLAME IT ON STRESS
AND YOU BLAME IT ON POOR PLANNING,
OR ON THE WEATHER OR LACK OF SLEEP
AND YOU SORT OF TAKE THE BLAME, BUT NOT ENOUGH TO MAKE ANY CHANGES.
I MEAN, IF IT DOESN'T MATTER
CUZ APPARENTLY IT DOESN'T
CUZ IF IT DID
THIS WOULD NO LONGER BE A PROBLEM FOR MOST OF YOU.
BUT THE SAD FACT OF THE MATTER IS, YOU KNOW WHAT TO DO!
IT'S NOT LIKE THIS COMPANY IS SELLING YOU SOME SILLY WEIGHT LOSS DIET PROGRAM THAT IS ASKING YOU TO EAT FUNKY PORTIONS OF STUPID FOOD FOR THE REST OF YOUR LIFE.
YOU HAVE TEMPTATIONS AND YOU SUCCUMB TO THEM. PERIOD.
NOW MY JOB TONIGHT IS NOT TO SIT HERE AND POINT FINGERS AND CALL YOU NAMES, AND SAY THAT YOU ARE LOSERS.
BUT IT'S TIME FOR A LITTLE TOUGH LOVE PEOPLE.
AS SOME OF YOU KNOW, I'M 50 AND LIFE IS EXTRAORDINARILY SHORT.
I FEEL LIKE I'VE LIVED 10 LIVES ALREADY AND AS WE ALL GET OLDER, IT DOESN'T GET ANY EASIER, UNLESS WE DO THE RIGHT THING.
SUCCUMBING TO TEMPTATION BASED ON OUTSIDE INFLUENCES AND INFLUENCES INSIDE OUR HEADS
JUST MAKES LIFE SUCH A DULL BORING FRUSTRATING DRAG.
ICK!
IS THIS WHAT WE WANT?
IS THIS GOOD ENOUGH?
IS IT?
BUT WHAT THE HELL YOU GONNA DO ABOUT IT?
BECAUSE CHANGE IS A ***** MAN.
BUT IF YOU WANT THE LIFE THAT I THINK YOU THINK YOU DESERVE, THEN YOU HAVE TO DO THE OPPOSITE OF WHAT YOU'RE DOING.
CUZ I GOTTA SAY, WHEN I SHOW UP TO EVENTS (TEAM BEACHBODY EVENTS OR CAMPS) AND I SEE PEOPLE WHO USED TO BE FIT WHO AREN'T, I JUST THINK, WHAT HAPPENED?
AND I KNOW THE ECONOMY IS ROUGH AND THINGS HAPPEN IN LIFE THAT ARE BRUTAL, BUT SINCE WHEN DOES FOOD SOLVE ANY OF OUR PROBLEMS?
IT MAKES THINGS WORSE!
WE NEED SOMETHING TO MAKE US FEEL GOOD FOR 10 SECONDS, BUT ALL IT'S DOING IS MAKING OUR SITUATION WORSE!
[LisaErin82] Tony__how did you get into fitness? what keeps you going day in and day out? do you take 'breaks' throughout the year?
LISA, GOOD QUESTION.
WHICH TIES INTO THIS TOPIC.
BECAUSE I HAVE TO!
BECAUSE YOU HAVE TO!
BECAUSE THE ALTERNATIVE SUCKS!
MANY PEOPLE IN THIS CHAT ROOM KNOW THAT IT’S TOO VITAL, IT'S TOO IMPORTANT.
IT MAKES LIFE SO MUCH BETTER. NOT TO DO IT MAKES FOR A LESSER LIFE.
SO IF YOU DON'T MIND YOUR LESSER LIFE KEEP ON EATING CRAP BASED ON ALL YOUR LAME EXCUSES.
I GOT INTO FITNESS BECAUSE I WANTED TO LOOK BETTER, I STAYED IN FITNESS BECAUSE I LIKE FEELING BETTER.
I LIKE THE QUALITY OF MY LIFE TO IMPROVE, BECAUSE I UNDERSTAND THAT EXERCISE AND EATING RIGHT DOES THAT.
I LIKE BEING FIT AND I LIKE BEING HEALTHY.
I UNDERSTAND THE IMPORTANCE OF THOSE THINGS
I ALSO UNDERSTAND THAT TO ACHIEVE THEM, I HAVE TO EAT RIGHT AND EXERCISE AT LEAST 6 DAYS A WEEK
MY POOR EATING HAS DIMINISHED LESS AND LESS OVER THE LAST FEW MONTHS.
I'VE ALMOST CUT CHOCOLATE OUT. WHICH IS HARD FOR ME.
I NOTICE THAT WHEN I GET TO THAT ROUGH PATCH OF 2 OR 3 WEEKS WHEN I'M TRYING TO GET OFF OF ANY KIND OF A PARTICULAR BAD FOOD HABIT THE CRAVINGS GO AWAY AND I FEEL BETTER MORE OFTEN.
I SLEEP BETTER.
MY DIGESTION IS BETTER.
MY ENERGY IS UP.
MY MOODS ARE UPBEAT AND POSITIVE MORE OFTEN.
BTW, FOR THOSE OF YOU THAT ARE STRUGGLING WITH YOUR DIET (WHICH I KNOW IS PROBABLY MORE THAN 11 OF YOU)
IF YOU NOTICE YOU'RE STRUGGLING IN LIFE, GUESS WHAT?
THAT STRUGGLE COMES WITH WHAT YOU PUT IN YOUR MOUTH FIRST, NOT VISA VERSA
ONE CAUSES THE OTHER.
IT'S NOT COINCIDENCE THAT YOUR WACK DIET IS PART OF YOUR WACK LIFE.
EVERYBODY READ ME?
HEARING ME?
FEELING ME?
ANYBODY THINK I'M TALKING TO THEM DIRECTLY?
HOW DOES THAT FEEL?
KINDA CRAPPY, RIGHT?
AS DR. PHIL WOULD SAY
HOW'S THAT WORKING OUT FOR YOU?
WHEN THIS CHAT IS OVER TONIGHT I WANT YOU TO WALK AWAY WITH SOME THOUGHTS IN YOUR HEAD THAT MIGHT NOT EXIST AFTER A NORMAL CHAT.
ONE THOUGHT OR QUESTION I SHOULD SAY IS... WHAT AM I GONNA DO ABOUT IT?
BECAUSE RIGHT NOW YOU'RE NOT DOING ANYTHING.
YOU'RE JUST LETTING LIFE PUSH YOU AROUND.
SUPER LEAN, SUPER RIPPED, SUPER HEALTHY, SUPER STRONG PEOPLE DO EVERYTHING RIGHT.
PEOPLE THAT ARE PRETTY RIPPED, PRETTY HEALTHY, PRETTY STRONG, DO MOST THINGS RIGHT
PEOPLE THAT ARE NOT OVERWEIGHT, NOT UNHEALTHY, BUT LOOK OK DO ABOUT HALF OF THE IMPORTANT THINGS RIGHT.
I COULD KEEP GOING BUT YOU UNDERSTAND WHERE I'M HEADED.
3 MONTHS AGO, I WAS DOING MY 90/10 % PLAN AND THAT WAS PRETTY GOOD, YOU KNOW, 6 PACK, ETC.
BUT WHEN I CLEANED IT UP MORE, I'M JUST LEANER AND I FEEL BETTER.
IT WORKED FOR ME
AND I DON'T MISS THE CHOCOLATE.
YOU KIDS NEED A PLAN.
ANYBODY WANT A PLAN RIGHT NOW?
FREE OF CHARGE?
NOW THIS PLAN IS SO SIMPLE IT'S GONNA FREAK YOU OUT!
YOU HAVE YOUR PIECES OF PAPER AND WRITING UTENSILS READY?
AT THE TOP OF A PIECE OF PAPER WRITE THIS;
I, [WRITE YOUR OWN NAME] HEREBY DECLARE THAT I WILL FOLLOW THE TONY HORTON FOOD PLAN FOR THE NEXT 30 DAYS.
I'M GONNA GIVE YOU KIDS THE HARD CORE VERSION NOT MODIFIED VERSIONS OF THE FOOD PLAN.
OK, PICK UP YOUR PENCILS AGAIN.
#1
FOR THE NEXT 30 DAYS I WILL NOT EAT WHITE BREAD OR ANYTHING MADE WITH ENRICHED FLOUR OR PROCESSED FLOUR
SNICKERS BARS.
DONE!
OUT!
GONE!
BYE BYE!
SEE YA LATER!
NO MAS!
SIANARA!
GOT IT?
GET IT?
DO IT!
#2
I WILL GREATLY REDUCE MY DAIRY INTAKE.
AND FOR SOME OF YOU NO MORE DIARY!
GET IT?
DO IT!
NO MORE PIZZA WITH A TON OF CHEESE!
NO MORE MILK!
NO MORE ICE CREAM!
GONE!
OUT!
GO BUY SOME ALMOND MILK OR RICE MILK.
OR I'LL SMACK YA.
#3
NO MORE CARBONATED BEVERAGES.
NO MORE PEPSI.
NO MORE COKE.
NO MORE 7 UP.
NO MORE SPRITE.
NO MORE DR. PEPPER.
NO MORE DIET PEPSI.
NO MORE DIET COKE.
NO MORE ZERO COKE.
NO MORE MOUNTAIN DEW.
NONE!
#4
WATER AND TEA ONLY!
IF YOU'RE A COFFEE PSYCHO, 1 CUP A DAY.
SHUT UP AND DO IT!
#5
AT LEAST 2 OF YOUR MEALS A DAY THERE'D BETTER BE VEGETABLES ON YOUR PLATE.
1 MEAL A DAY, THERE'D BETTER BE FRUIT.
DO IT
#6
HERE'S HOW YOU'RE GETTING YOUR PROTEIN.
NUTS, BEANS, FISH, TURKEY, AND CHICKEN.
THAT'S IT!
SHUT UP AND DO IT!
GET OFF THE RED MEAT FOR A WHILE.
OFF!
I DON'T CARE ABOUT LEAN RED MEAT.
JUST GET OFF OF IT!
#7
FOR THE FIRST 2 WEEKS OF YOUR 30 DAY PLAN
WRITE IT DOWN!
WRITE IT DOWN!
EVERY MORSEL!
"OH, BUT TONY, THAT'S SO HARD, IT TAKES TIME, WHAT IF I FORGET A PEN? WHAT IF I'VE LOST MY PAD OF PAPER TO WRITE DOWN WHAT I'VE EATEN? DOES THAT MEAN I HAVE TO WRITE DOWN EVERYTHING IN MY SALAD? WHAT IF THERE'S AVOCADO, PEPPERS, MUSHROOMS, NUTS, IN DIFFERENT KINDS OF SALAD, DO I HAVE TO WRITE IT ALL DOWN?"
SHUT UP YOU WHINY LITTLE BI*****!
IF YOU WANT TO LIVE LARGE AND YOU WANT THIS MICROSCOPICALLY SHORT LIFE OF YOURS TO BE WORTH SHOWING UP FOR
THEN YOU'LL MAKE A PLAN.
YOU'LL DO WHAT I SAY AND THINGS WILL BE GOOD!
OR YOU'LL KEEP DOING WHAT YOU'VE BEEN DOING AND THEN YOU'LL JUST BE WHAT YOU ARE RIGHT NOW, OR WORSE.
OKAY?
THIS COUNTRY HAS TURNED INTO PRE-ROME, AND THE EMPIRE'S ABOUT TO COLLAPSE.
THE ONLY WAY WE CAN BEGIN TO TURN IT AROUND IS TO START TAKING CARE OF OURSELVES FIRST, SO THAT WE HAVE THE ENERGY AND ENTHUSIASM TO TAKE CARE OF THE REST OF THE CRAP THAT IS GOING SOUTH IN OUR LIVES.
POOR EATING HABITS AND LACK OF PHYSICAL MOVEMENT HAS TURNED THE VAST MAJORITY OF US INTO WHINY LITTLE CRY BABY LOSERS.
FAR TOO MANY PEOPLE ARE LIVING IN THIS STATE OF QUIET DESPERATION.
IT'S LIKE JOE THE PLUMBER...
GOOD GRIEF!
THE GUY, AND NOT TO GET POLITICAL, BECAUSE IT'S NOT POLITICAL AT ALL.
HERE'S A GUY PRETENDING TO BE A PLUMBER
WHEN HE'S ACTUALLY AN UNLICENSED CONTRACTOR WHO DOES PLUMBING, PROCLAIMING THAT HE HAS THE MONEY TO BUY THIS $250,000 PLUMBING BUSINESS, WHEN IN ACTUALITY THE PLUMBING BUSINESS IS ACTUALLY A $100,000 PLUMBING BUSINESS. HE STILL OWES BACK TAXES AND HE MAKES LESS THAN $40k A YEAR. JOE IS MAKING THINGS UP TO MAKE A POINT.
SO JOE THE PLUMBER NEEDS TO READ LAW #5
GET REAL JOE!
WE HAVE TO STOP PRETENDING THAT LIFE IS SOMETHING OTHER THAN WHAT IS ACTUALLY HAPPENING TO US.
THE POINT I'M TRYING TO MAKE FOR THOSE OF YOU THAT ARE STILL A LITTLE CONFUSED IS THAT WE HAVE TO TAKE CONTROL OF OUR LIVES. THE ONE THAT IS HAPPENING, NOT THE PRETEND ONE.
WE HAVE TO TAKE CONTROL OF OUR EATING.
WE HAVE TO STOP THE FANTASY VERSION AND START BELIEVING IN THE REAL ONE.
WE HAVE TO STOP PRETENDING THAT THINGS ARE GOING TO GET BETTER BECAUSE WE JUST BOUGHT A NEW CRYSTAL, OR OUR PALM READING WENT WELL, OR SOMEBODY ELSE'LL DO IT FOR US, OR IF WE JUST HOPE OR PRAY IT'LL GET BETTER ON ITS OWN.
GOOD GRIEF!
IF YOU ARE NOT HAPPY, IT'S BECAUSE OF YOU!
IT'S JUST YOU.
YOU AND NO ONE ELSE.
NOT YOUR HUSBAND, NOT YOUR WIFE.
NOT GOD.
NOT YOUR PARENTS.
NOT YOUR WORK.
NOT THE WEATHER.
NONE OF IT.
IT'S YOU AND THE INFORMATION OR LACK THEREOF, INSIDE YOUR BRAIN.
THE MORE YOU KNOW, THE MORE YOU CAN DO
I CAN GET IN HERE AND SHOW YOU LITTLE TRICKS ABOUT HOW TO EAT BETTER OR DO PUSHUPS ON YOUR KNEES BUT THE FACT OF THE MATTER IS SUCCESS IS A DEEPER MORE PROFOUND LOOK WITHIN.
ARE YOU WITH ME PEOPLE?
CAN YOU DIG IT?
IF YOU STICK WITH THE SIMPLE PIECES TO THAT PUZZLE OR THAT PLAN, WEIGHT WILL COME FLYING OFF.
YOUR BODY WILL CHANGE.
I DON'T WANT YOU TO COUNT CALORIES.
I WOULD LIKE YOU TO EAT SMALLER MEALS.
I WOULD LIKE YOU TO NOT EAT A COUPLE HOURS BEFORE YOU GO TO BED.
I ALSO WANT TO SAY THAT THERE'S A LIST IN LIFE.
THE GOOD LIFE LIST
THINGS LIKE;
GETTING 7 1/2 TO 8 HOURS OF SLEEP. IT'S NOT LIKE YOU HAVE TO PASS AN EXAM TO KNOW HOW TO DO THAT
EXERCISE 5_6 DAYS A WEEK. IT'S NOT LIKE YOU HAVE TO ASK FOR PERMISSION FROM SOMEONE ELSE.
YOU JUST DO IT!
EATING FRUITS, VEGETABLES, WHOLE GRAINS, AND LEAN PROTEIN AND NOT ALL THE OTHER GARBAGE IS HOW YOU STAY HEALTHY.
THAT’S NOT ROCKET SCIENCE.
YOU KNOW, STUFF LIKE BRUSH YOUR DAMN TEETH TWICE A DAY.
FLOSS ONCE IN A WHILE.
DON'T BLOW OUT YOUR CREDIT CARD SO YOU CAN'T PAY IT OFF.
CHOOSE PATIENCE OVER RAGE.
BE IN THE MOMENT.
ENJOY THE JOURNEY.
DON'T BE ATTACHED TO THE OUTCOME.
DON'T SWEAT THE SMALL STUFF, BECAUSE IT'S ALL SMALL STUFF.
OPEN THE DOOR.
TRY NEW THINGS.
CHANGE IS GOOD.
SURROUND YOURSELF WITH LIKE_MINDED, UPBEAT, GOOD HUMORED PEOPLE.
OKAY, HERE'S THE BOOK OF THE WEEK
IT'S CALLED "MADE TO STICK"
THIS BOOK WILL HELP YOU FORMULATE NEW HABITS, THAT STICK.
THE AMAZING THING ABOUT EXERCISE AND EATING WELL...THE OUTCOME. IF YOU'RE CONSISTENT.
IT'S THE SAME FOR EVERYONE.
I KNOW I GOT ON MY BOX NICE AND TALL HERE TODAY BUT I JUST HATE SEEING SMART PEOPLE MAKE THE SAME MISTAKES
OVER AND OVER AGAIN.
IT'S GOT TO BE FRUSTRATING.
WHEN IT COME TO HEALTH AND FITNESS (IN GENERAL) THERE’S 3 GROUPS OF PEOPLE.
THE FIRST GROUP IS, PEOPLE WHO DON'T KNOW BETTER.
THEY HAVEN'T COME ACROSS THIS INFORMATION YET. THEY'RE STILL BUYING INTO WEIGHT WATCHERS, NUTRISYSTEM, HERBAL LIFE AND OTHER PROGRAMS THAT WORK AS LONG AS YOU USE THEM.
BUT I DON'T KNOW ANYBODY WHO'S BEEN DOING WEIGHT WATCHERS FOR 15 YEARS.
THEY’RE "WEIGHT LOSS ONLY" PRODUCTS THAT ARE TEMPORARY FIXES.
THESE SAME FOLKS ARE BUYING STUPID AB CHAIRS, AB LOUNGES AND SOME ROTATING PUSHUP STANDS. THIS STUFF IS SUPPOSED TO CHANGE YOUR ENTIRE BODY?
GIVE ME A BREAK!
THEY DON'T KNOW BETTER SO THEY GET TO BE STUCK.
THEN THERE'S CATEGORY 2
PEOPLE THAT COME HERE AND UNDERSTAND THAT EXERCISE HAS TO HAPPEN 5_6 DAYS A WEEK. VARIETY WORKS!
THERE HAS TO BE INTENSITY AND CONSISTENCY.
THESE PEOPLE ALSO UNDERSTAND THAT HEALTHY FOOD IS PART OF THE EQUATION. WHEN FOLKS IN CATEGORY 2 DISCOVER THIS INFORMATION THEY UNDERSTAND IT'S IMPORTANCE LIKE AIR AND WATER AND LIVE IT.
FAR TOO MANY PEOPLE (THERE ARE SOME OF YOU THAT ARE IN THIS CHAT ROOM) ARE IN CATEGORY 3
PEOPLE WHO KNOW BETTER BUT AREN'T WILLING TO APPLY THE INFORMATION.
IT'S LIKE KNOWING HOW TO BREATHE BUT DECIDING TO CONSTANTLY HOLD YOUR BREATH TO BE MISERABLE.
IT'S SUCH A BUMMER.
THIS GROUP OF PEOPLE ARE THE SADDEST OF ALL.
NOT FROM MY PERSPECTIVE, BUT FROM THEIR OWN.
DOES THIS SOUND LIKE IT MAKES SENSE TO ANYONE IN HERE?
[Neeeena] If I say "yes" will you not call us b*tches anymore?
NEEENA, I'LL CALL YOU WHAT I WANT Smile
AND I MEAN IT IN THE NICEST MOST LOVING CARING POSSIBLE WAY.
AND LIKE DR. PHIL WOULD SAY
SO HOW'S THAT GOING FOR YOU?
[Neeeena] ok then dude, you're getting a "nice and most loving caring " email.
SO WE KNOW OUR PLAN, CORRECT?
WE KNOW WHAT TO DO, RIGHT?
WE'RE GONNA DO IT RIGHT?
WHY NOT?
THE END RESULT WILL BE AWESOME!
YOU CAN ALL HAVE WHAT I HAVE AND I'M NOT THAT SMART.
I JUST FOLLOW THE RULES.
I'M LIKE SCOTT FIFER.
JUST FOLLOW THE RULES
ALRIGHT, KIDS, THAT'S IT
10
9
8
7
6
5
4
3
2
THAT'S IT, I'M OUT
GOODNIGHT EVERYONE
SEEYA IN 2 WEEKS
~Tony Horton
Chat Room Throw Down
Kids,
Turns out I went off in chat last Monday night and a dear friend sent me the transcript from my rant. As I read it over I realize now that I could have been a tad kinder, but the bulk of the message is still important for people to understand. I did some editing but left most of it in intact.
TH-
ALRIGHT, SIT BACK, AND RELAX.
LET'S GO OVER A COUPLE OF THINGS.
THERE SEEMS TO BE A GENERAL LACK OF WILLPOWER,
AND THERE ALSO SEEMS TO BE, LIKE CANI SAID, POOR PLANNING.
SHOWING UP TO A PARTY HUNGRY, NEVER A GOOD IDEA, YOU'RE SCREWED.
NOW I COULD SIT HERE AND I COULD TELL YOU LITTLE TIPS ABOUT HOW TO HELP YOU CONTROL YOUR EATING HABITS,
IMPROVE THE QUALITY OF YOUR FOOD, AND I DO IT WEEK AFTER WEEK, MONTH AFTER MONTH,YEAR AFTER YEAR
AND IT SEEMS LIKE THE SAME PEOPLE (I KNOW WHO YOU ARE - YOU KNOW WHO YOU ARE) CONTINUE TO JUST LET FOOD WIN.
AM I CORRECT?
I MEAN, YOU DO THE PROGRAMS, AND YOU COME INTO THE CHAT ROOMS AND YOU GO INTO MESSAGE BOARDS
AND YOU'RE PART OF THE COMMUNITY AND YOU HAVE BEEN FOR YEARS, AND YOU LOSE SOME WEIGHT, AND GAIN IT BACK
THEN YOU LOSE SOME MORE, AND GAIN BACK MORE, AND IT'S JUST A CYCLE THAT CONTINUES.
SOMETIMES YOU TAKE IT SERIOUSLY, SOMETIMES YOU DON'T.
BLAH, BLAH, BLAH!
SAD, BORING AND PATHETIC, REALLY...
YOU BLAME IT ON YOUR PARENTS AND YOU BLAME IT ON WORK
AND YOU BLAME IT ON STRESS
AND YOU BLAME IT ON POOR PLANNING,
OR ON THE WEATHER OR LACK OF SLEEP
AND YOU SORT OF TAKE THE BLAME, BUT NOT ENOUGH TO MAKE ANY CHANGES.
I MEAN, IF IT DOESN'T MATTER
CUZ APPARENTLY IT DOESN'T
CUZ IF IT DID
THIS WOULD NO LONGER BE A PROBLEM FOR MOST OF YOU.
BUT THE SAD FACT OF THE MATTER IS, YOU KNOW WHAT TO DO!
IT'S NOT LIKE THIS COMPANY IS SELLING YOU SOME SILLY WEIGHT LOSS DIET PROGRAM THAT IS ASKING YOU TO EAT FUNKY PORTIONS OF STUPID FOOD FOR THE REST OF YOUR LIFE.
YOU HAVE TEMPTATIONS AND YOU SUCCUMB TO THEM. PERIOD.
NOW MY JOB TONIGHT IS NOT TO SIT HERE AND POINT FINGERS AND CALL YOU NAMES, AND SAY THAT YOU ARE LOSERS.
BUT IT'S TIME FOR A LITTLE TOUGH LOVE PEOPLE.
AS SOME OF YOU KNOW, I'M 50 AND LIFE IS EXTRAORDINARILY SHORT.
I FEEL LIKE I'VE LIVED 10 LIVES ALREADY AND AS WE ALL GET OLDER, IT DOESN'T GET ANY EASIER, UNLESS WE DO THE RIGHT THING.
SUCCUMBING TO TEMPTATION BASED ON OUTSIDE INFLUENCES AND INFLUENCES INSIDE OUR HEADS
JUST MAKES LIFE SUCH A DULL BORING FRUSTRATING DRAG.
ICK!
IS THIS WHAT WE WANT?
IS THIS GOOD ENOUGH?
IS IT?
BUT WHAT THE HELL YOU GONNA DO ABOUT IT?
BECAUSE CHANGE IS A ***** MAN.
BUT IF YOU WANT THE LIFE THAT I THINK YOU THINK YOU DESERVE, THEN YOU HAVE TO DO THE OPPOSITE OF WHAT YOU'RE DOING.
CUZ I GOTTA SAY, WHEN I SHOW UP TO EVENTS (TEAM BEACHBODY EVENTS OR CAMPS) AND I SEE PEOPLE WHO USED TO BE FIT WHO AREN'T, I JUST THINK, WHAT HAPPENED?
AND I KNOW THE ECONOMY IS ROUGH AND THINGS HAPPEN IN LIFE THAT ARE BRUTAL, BUT SINCE WHEN DOES FOOD SOLVE ANY OF OUR PROBLEMS?
IT MAKES THINGS WORSE!
WE NEED SOMETHING TO MAKE US FEEL GOOD FOR 10 SECONDS, BUT ALL IT'S DOING IS MAKING OUR SITUATION WORSE!
[LisaErin82] Tony__how did you get into fitness? what keeps you going day in and day out? do you take 'breaks' throughout the year?
LISA, GOOD QUESTION.
WHICH TIES INTO THIS TOPIC.
BECAUSE I HAVE TO!
BECAUSE YOU HAVE TO!
BECAUSE THE ALTERNATIVE SUCKS!
MANY PEOPLE IN THIS CHAT ROOM KNOW THAT IT’S TOO VITAL, IT'S TOO IMPORTANT.
IT MAKES LIFE SO MUCH BETTER. NOT TO DO IT MAKES FOR A LESSER LIFE.
SO IF YOU DON'T MIND YOUR LESSER LIFE KEEP ON EATING CRAP BASED ON ALL YOUR LAME EXCUSES.
I GOT INTO FITNESS BECAUSE I WANTED TO LOOK BETTER, I STAYED IN FITNESS BECAUSE I LIKE FEELING BETTER.
I LIKE THE QUALITY OF MY LIFE TO IMPROVE, BECAUSE I UNDERSTAND THAT EXERCISE AND EATING RIGHT DOES THAT.
I LIKE BEING FIT AND I LIKE BEING HEALTHY.
I UNDERSTAND THE IMPORTANCE OF THOSE THINGS
I ALSO UNDERSTAND THAT TO ACHIEVE THEM, I HAVE TO EAT RIGHT AND EXERCISE AT LEAST 6 DAYS A WEEK
MY POOR EATING HAS DIMINISHED LESS AND LESS OVER THE LAST FEW MONTHS.
I'VE ALMOST CUT CHOCOLATE OUT. WHICH IS HARD FOR ME.
I NOTICE THAT WHEN I GET TO THAT ROUGH PATCH OF 2 OR 3 WEEKS WHEN I'M TRYING TO GET OFF OF ANY KIND OF A PARTICULAR BAD FOOD HABIT THE CRAVINGS GO AWAY AND I FEEL BETTER MORE OFTEN.
I SLEEP BETTER.
MY DIGESTION IS BETTER.
MY ENERGY IS UP.
MY MOODS ARE UPBEAT AND POSITIVE MORE OFTEN.
BTW, FOR THOSE OF YOU THAT ARE STRUGGLING WITH YOUR DIET (WHICH I KNOW IS PROBABLY MORE THAN 11 OF YOU)
IF YOU NOTICE YOU'RE STRUGGLING IN LIFE, GUESS WHAT?
THAT STRUGGLE COMES WITH WHAT YOU PUT IN YOUR MOUTH FIRST, NOT VISA VERSA
ONE CAUSES THE OTHER.
IT'S NOT COINCIDENCE THAT YOUR WACK DIET IS PART OF YOUR WACK LIFE.
EVERYBODY READ ME?
HEARING ME?
FEELING ME?
ANYBODY THINK I'M TALKING TO THEM DIRECTLY?
HOW DOES THAT FEEL?
KINDA CRAPPY, RIGHT?
AS DR. PHIL WOULD SAY
HOW'S THAT WORKING OUT FOR YOU?
WHEN THIS CHAT IS OVER TONIGHT I WANT YOU TO WALK AWAY WITH SOME THOUGHTS IN YOUR HEAD THAT MIGHT NOT EXIST AFTER A NORMAL CHAT.
ONE THOUGHT OR QUESTION I SHOULD SAY IS... WHAT AM I GONNA DO ABOUT IT?
BECAUSE RIGHT NOW YOU'RE NOT DOING ANYTHING.
YOU'RE JUST LETTING LIFE PUSH YOU AROUND.
SUPER LEAN, SUPER RIPPED, SUPER HEALTHY, SUPER STRONG PEOPLE DO EVERYTHING RIGHT.
PEOPLE THAT ARE PRETTY RIPPED, PRETTY HEALTHY, PRETTY STRONG, DO MOST THINGS RIGHT
PEOPLE THAT ARE NOT OVERWEIGHT, NOT UNHEALTHY, BUT LOOK OK DO ABOUT HALF OF THE IMPORTANT THINGS RIGHT.
I COULD KEEP GOING BUT YOU UNDERSTAND WHERE I'M HEADED.
3 MONTHS AGO, I WAS DOING MY 90/10 % PLAN AND THAT WAS PRETTY GOOD, YOU KNOW, 6 PACK, ETC.
BUT WHEN I CLEANED IT UP MORE, I'M JUST LEANER AND I FEEL BETTER.
IT WORKED FOR ME
AND I DON'T MISS THE CHOCOLATE.
YOU KIDS NEED A PLAN.
ANYBODY WANT A PLAN RIGHT NOW?
FREE OF CHARGE?
NOW THIS PLAN IS SO SIMPLE IT'S GONNA FREAK YOU OUT!
YOU HAVE YOUR PIECES OF PAPER AND WRITING UTENSILS READY?
AT THE TOP OF A PIECE OF PAPER WRITE THIS;
I, [WRITE YOUR OWN NAME] HEREBY DECLARE THAT I WILL FOLLOW THE TONY HORTON FOOD PLAN FOR THE NEXT 30 DAYS.
I'M GONNA GIVE YOU KIDS THE HARD CORE VERSION NOT MODIFIED VERSIONS OF THE FOOD PLAN.
OK, PICK UP YOUR PENCILS AGAIN.
#1
FOR THE NEXT 30 DAYS I WILL NOT EAT WHITE BREAD OR ANYTHING MADE WITH ENRICHED FLOUR OR PROCESSED FLOUR
SNICKERS BARS.
DONE!
OUT!
GONE!
BYE BYE!
SEE YA LATER!
NO MAS!
SIANARA!
GOT IT?
GET IT?
DO IT!
#2
I WILL GREATLY REDUCE MY DAIRY INTAKE.
AND FOR SOME OF YOU NO MORE DIARY!
GET IT?
DO IT!
NO MORE PIZZA WITH A TON OF CHEESE!
NO MORE MILK!
NO MORE ICE CREAM!
GONE!
OUT!
GO BUY SOME ALMOND MILK OR RICE MILK.
OR I'LL SMACK YA.
#3
NO MORE CARBONATED BEVERAGES.
NO MORE PEPSI.
NO MORE COKE.
NO MORE 7 UP.
NO MORE SPRITE.
NO MORE DR. PEPPER.
NO MORE DIET PEPSI.
NO MORE DIET COKE.
NO MORE ZERO COKE.
NO MORE MOUNTAIN DEW.
NONE!
#4
WATER AND TEA ONLY!
IF YOU'RE A COFFEE PSYCHO, 1 CUP A DAY.
SHUT UP AND DO IT!
#5
AT LEAST 2 OF YOUR MEALS A DAY THERE'D BETTER BE VEGETABLES ON YOUR PLATE.
1 MEAL A DAY, THERE'D BETTER BE FRUIT.
DO IT
#6
HERE'S HOW YOU'RE GETTING YOUR PROTEIN.
NUTS, BEANS, FISH, TURKEY, AND CHICKEN.
THAT'S IT!
SHUT UP AND DO IT!
GET OFF THE RED MEAT FOR A WHILE.
OFF!
I DON'T CARE ABOUT LEAN RED MEAT.
JUST GET OFF OF IT!
#7
FOR THE FIRST 2 WEEKS OF YOUR 30 DAY PLAN
WRITE IT DOWN!
WRITE IT DOWN!
EVERY MORSEL!
"OH, BUT TONY, THAT'S SO HARD, IT TAKES TIME, WHAT IF I FORGET A PEN? WHAT IF I'VE LOST MY PAD OF PAPER TO WRITE DOWN WHAT I'VE EATEN? DOES THAT MEAN I HAVE TO WRITE DOWN EVERYTHING IN MY SALAD? WHAT IF THERE'S AVOCADO, PEPPERS, MUSHROOMS, NUTS, IN DIFFERENT KINDS OF SALAD, DO I HAVE TO WRITE IT ALL DOWN?"
SHUT UP YOU WHINY LITTLE BI*****!
IF YOU WANT TO LIVE LARGE AND YOU WANT THIS MICROSCOPICALLY SHORT LIFE OF YOURS TO BE WORTH SHOWING UP FOR
THEN YOU'LL MAKE A PLAN.
YOU'LL DO WHAT I SAY AND THINGS WILL BE GOOD!
OR YOU'LL KEEP DOING WHAT YOU'VE BEEN DOING AND THEN YOU'LL JUST BE WHAT YOU ARE RIGHT NOW, OR WORSE.
OKAY?
THIS COUNTRY HAS TURNED INTO PRE-ROME, AND THE EMPIRE'S ABOUT TO COLLAPSE.
THE ONLY WAY WE CAN BEGIN TO TURN IT AROUND IS TO START TAKING CARE OF OURSELVES FIRST, SO THAT WE HAVE THE ENERGY AND ENTHUSIASM TO TAKE CARE OF THE REST OF THE CRAP THAT IS GOING SOUTH IN OUR LIVES.
POOR EATING HABITS AND LACK OF PHYSICAL MOVEMENT HAS TURNED THE VAST MAJORITY OF US INTO WHINY LITTLE CRY BABY LOSERS.
FAR TOO MANY PEOPLE ARE LIVING IN THIS STATE OF QUIET DESPERATION.
IT'S LIKE JOE THE PLUMBER...
GOOD GRIEF!
THE GUY, AND NOT TO GET POLITICAL, BECAUSE IT'S NOT POLITICAL AT ALL.
HERE'S A GUY PRETENDING TO BE A PLUMBER
WHEN HE'S ACTUALLY AN UNLICENSED CONTRACTOR WHO DOES PLUMBING, PROCLAIMING THAT HE HAS THE MONEY TO BUY THIS $250,000 PLUMBING BUSINESS, WHEN IN ACTUALITY THE PLUMBING BUSINESS IS ACTUALLY A $100,000 PLUMBING BUSINESS. HE STILL OWES BACK TAXES AND HE MAKES LESS THAN $40k A YEAR. JOE IS MAKING THINGS UP TO MAKE A POINT.
SO JOE THE PLUMBER NEEDS TO READ LAW #5
GET REAL JOE!
WE HAVE TO STOP PRETENDING THAT LIFE IS SOMETHING OTHER THAN WHAT IS ACTUALLY HAPPENING TO US.
THE POINT I'M TRYING TO MAKE FOR THOSE OF YOU THAT ARE STILL A LITTLE CONFUSED IS THAT WE HAVE TO TAKE CONTROL OF OUR LIVES. THE ONE THAT IS HAPPENING, NOT THE PRETEND ONE.
WE HAVE TO TAKE CONTROL OF OUR EATING.
WE HAVE TO STOP THE FANTASY VERSION AND START BELIEVING IN THE REAL ONE.
WE HAVE TO STOP PRETENDING THAT THINGS ARE GOING TO GET BETTER BECAUSE WE JUST BOUGHT A NEW CRYSTAL, OR OUR PALM READING WENT WELL, OR SOMEBODY ELSE'LL DO IT FOR US, OR IF WE JUST HOPE OR PRAY IT'LL GET BETTER ON ITS OWN.
GOOD GRIEF!
IF YOU ARE NOT HAPPY, IT'S BECAUSE OF YOU!
IT'S JUST YOU.
YOU AND NO ONE ELSE.
NOT YOUR HUSBAND, NOT YOUR WIFE.
NOT GOD.
NOT YOUR PARENTS.
NOT YOUR WORK.
NOT THE WEATHER.
NONE OF IT.
IT'S YOU AND THE INFORMATION OR LACK THEREOF, INSIDE YOUR BRAIN.
THE MORE YOU KNOW, THE MORE YOU CAN DO
I CAN GET IN HERE AND SHOW YOU LITTLE TRICKS ABOUT HOW TO EAT BETTER OR DO PUSHUPS ON YOUR KNEES BUT THE FACT OF THE MATTER IS SUCCESS IS A DEEPER MORE PROFOUND LOOK WITHIN.
ARE YOU WITH ME PEOPLE?
CAN YOU DIG IT?
IF YOU STICK WITH THE SIMPLE PIECES TO THAT PUZZLE OR THAT PLAN, WEIGHT WILL COME FLYING OFF.
YOUR BODY WILL CHANGE.
I DON'T WANT YOU TO COUNT CALORIES.
I WOULD LIKE YOU TO EAT SMALLER MEALS.
I WOULD LIKE YOU TO NOT EAT A COUPLE HOURS BEFORE YOU GO TO BED.
I ALSO WANT TO SAY THAT THERE'S A LIST IN LIFE.
THE GOOD LIFE LIST
THINGS LIKE;
GETTING 7 1/2 TO 8 HOURS OF SLEEP. IT'S NOT LIKE YOU HAVE TO PASS AN EXAM TO KNOW HOW TO DO THAT
EXERCISE 5_6 DAYS A WEEK. IT'S NOT LIKE YOU HAVE TO ASK FOR PERMISSION FROM SOMEONE ELSE.
YOU JUST DO IT!
EATING FRUITS, VEGETABLES, WHOLE GRAINS, AND LEAN PROTEIN AND NOT ALL THE OTHER GARBAGE IS HOW YOU STAY HEALTHY.
THAT’S NOT ROCKET SCIENCE.
YOU KNOW, STUFF LIKE BRUSH YOUR DAMN TEETH TWICE A DAY.
FLOSS ONCE IN A WHILE.
DON'T BLOW OUT YOUR CREDIT CARD SO YOU CAN'T PAY IT OFF.
CHOOSE PATIENCE OVER RAGE.
BE IN THE MOMENT.
ENJOY THE JOURNEY.
DON'T BE ATTACHED TO THE OUTCOME.
DON'T SWEAT THE SMALL STUFF, BECAUSE IT'S ALL SMALL STUFF.
OPEN THE DOOR.
TRY NEW THINGS.
CHANGE IS GOOD.
SURROUND YOURSELF WITH LIKE_MINDED, UPBEAT, GOOD HUMORED PEOPLE.
OKAY, HERE'S THE BOOK OF THE WEEK
IT'S CALLED "MADE TO STICK"
THIS BOOK WILL HELP YOU FORMULATE NEW HABITS, THAT STICK.
THE AMAZING THING ABOUT EXERCISE AND EATING WELL...THE OUTCOME. IF YOU'RE CONSISTENT.
IT'S THE SAME FOR EVERYONE.
I KNOW I GOT ON MY BOX NICE AND TALL HERE TODAY BUT I JUST HATE SEEING SMART PEOPLE MAKE THE SAME MISTAKES
OVER AND OVER AGAIN.
IT'S GOT TO BE FRUSTRATING.
WHEN IT COME TO HEALTH AND FITNESS (IN GENERAL) THERE’S 3 GROUPS OF PEOPLE.
THE FIRST GROUP IS, PEOPLE WHO DON'T KNOW BETTER.
THEY HAVEN'T COME ACROSS THIS INFORMATION YET. THEY'RE STILL BUYING INTO WEIGHT WATCHERS, NUTRISYSTEM, HERBAL LIFE AND OTHER PROGRAMS THAT WORK AS LONG AS YOU USE THEM.
BUT I DON'T KNOW ANYBODY WHO'S BEEN DOING WEIGHT WATCHERS FOR 15 YEARS.
THEY’RE "WEIGHT LOSS ONLY" PRODUCTS THAT ARE TEMPORARY FIXES.
THESE SAME FOLKS ARE BUYING STUPID AB CHAIRS, AB LOUNGES AND SOME ROTATING PUSHUP STANDS. THIS STUFF IS SUPPOSED TO CHANGE YOUR ENTIRE BODY?
GIVE ME A BREAK!
THEY DON'T KNOW BETTER SO THEY GET TO BE STUCK.
THEN THERE'S CATEGORY 2
PEOPLE THAT COME HERE AND UNDERSTAND THAT EXERCISE HAS TO HAPPEN 5_6 DAYS A WEEK. VARIETY WORKS!
THERE HAS TO BE INTENSITY AND CONSISTENCY.
THESE PEOPLE ALSO UNDERSTAND THAT HEALTHY FOOD IS PART OF THE EQUATION. WHEN FOLKS IN CATEGORY 2 DISCOVER THIS INFORMATION THEY UNDERSTAND IT'S IMPORTANCE LIKE AIR AND WATER AND LIVE IT.
FAR TOO MANY PEOPLE (THERE ARE SOME OF YOU THAT ARE IN THIS CHAT ROOM) ARE IN CATEGORY 3
PEOPLE WHO KNOW BETTER BUT AREN'T WILLING TO APPLY THE INFORMATION.
IT'S LIKE KNOWING HOW TO BREATHE BUT DECIDING TO CONSTANTLY HOLD YOUR BREATH TO BE MISERABLE.
IT'S SUCH A BUMMER.
THIS GROUP OF PEOPLE ARE THE SADDEST OF ALL.
NOT FROM MY PERSPECTIVE, BUT FROM THEIR OWN.
DOES THIS SOUND LIKE IT MAKES SENSE TO ANYONE IN HERE?
[Neeeena] If I say "yes" will you not call us b*tches anymore?
NEEENA, I'LL CALL YOU WHAT I WANT Smile
AND I MEAN IT IN THE NICEST MOST LOVING CARING POSSIBLE WAY.
AND LIKE DR. PHIL WOULD SAY
SO HOW'S THAT GOING FOR YOU?
[Neeeena] ok then dude, you're getting a "nice and most loving caring " email.
SO WE KNOW OUR PLAN, CORRECT?
WE KNOW WHAT TO DO, RIGHT?
WE'RE GONNA DO IT RIGHT?
WHY NOT?
THE END RESULT WILL BE AWESOME!
YOU CAN ALL HAVE WHAT I HAVE AND I'M NOT THAT SMART.
I JUST FOLLOW THE RULES.
I'M LIKE SCOTT FIFER.
JUST FOLLOW THE RULES
ALRIGHT, KIDS, THAT'S IT
10
9
8
7
6
5
4
3
2
THAT'S IT, I'M OUT
GOODNIGHT EVERYONE
SEEYA IN 2 WEEKS
~Tony Horton
Wednesday, May 13, 2009
Don't love Yoga...
Included in the P90X program is a day of Yoga. Which you may be thinking "ick" or "yoga is not for me". Well I thought the same thing when I first started P90X. But since I made a commitment to the program I decided to stick it out. And I am so glad I did. My flexibility is improving, my posture is better, just my general well being is better. Yoga is really hard but if you stick it out you will reap great benefits.
Here are a few words from Tony Horton.
More Incentive to Stick with YogaBy Tony Horton
If there were a way to feel full of vim and vigor in your golden years, wouldn't you want to know about it? Now that I'm pushing 50, I'm writing about the golden years. More and more studies are saying . . . Strike a Pose.
That's right. Even if you've never tried yoga before, regularly practicing some simple yoga stretches and poses when you're older can give you back some of the energy and flexibility of your younger years. Here's a laundry list of all the other health benefits.
After six months of taking beginner yoga classes, men and women ages 65-85 reported:
• Feeling more energized compared to how they felt before they started
• Less pain overall in their day-to-day lives
• Feeling more outgoing socially (can you say hippocampus?)
• Having better balance
• Greater flexibility in their trunk and limbs
Not only that, yoga may be good for your heart, too. A study used a group of people with heart disease who adopted a "yoga lifestyle," a holistic approach to health including eating right, getting those zzzz's, and maintaining a generally positive attitude. Heart disease lesions diminished in almost half of the people who had signs of the disease at the beginning of the study.
Here are a few words from Tony Horton.
More Incentive to Stick with YogaBy Tony Horton
If there were a way to feel full of vim and vigor in your golden years, wouldn't you want to know about it? Now that I'm pushing 50, I'm writing about the golden years. More and more studies are saying . . . Strike a Pose.
That's right. Even if you've never tried yoga before, regularly practicing some simple yoga stretches and poses when you're older can give you back some of the energy and flexibility of your younger years. Here's a laundry list of all the other health benefits.
After six months of taking beginner yoga classes, men and women ages 65-85 reported:
• Feeling more energized compared to how they felt before they started
• Less pain overall in their day-to-day lives
• Feeling more outgoing socially (can you say hippocampus?)
• Having better balance
• Greater flexibility in their trunk and limbs
Not only that, yoga may be good for your heart, too. A study used a group of people with heart disease who adopted a "yoga lifestyle," a holistic approach to health including eating right, getting those zzzz's, and maintaining a generally positive attitude. Heart disease lesions diminished in almost half of the people who had signs of the disease at the beginning of the study.
Tuesday, May 12, 2009
Got a Sweet Tooth?
Ever feel like you just want to eat cake, I mean not a slice but the entire cake. Well then maybe you have a "sweet tooth". And that "sweet tooth" may be getting in the way of achieving your fatloss goals.
Here is some tips to control that sweet tooth.
How to Control a Raging Sweet Tooth
By Chalene Johnson
Don't deny yourself. Just plan for your sweet treat. Once in a while, have a lower-cal lunch or dinner, and save the meal's calories for your dessert.
Get rid of temptations. If you have no willpower against chocolate cupcakes, but your kids love them, stop buying them. It doesn't make you a bad parent. Find a healthier alternative or something you can easily resist.
Make a deal. If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices and allowing them some "free will." Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.
Try two weeks without sweets. It's amazing how your cravings vanish.
Eat more fruit. A person who gets enough fruit in his diet doesn't have a raging sweet tooth.
Eat your sweets—just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.
Eat smart sweet treats: sugar-free hot cocoa; frozen red grapes; Fudgsicles; sugar-free gum; sugar-free Jell-O with light whipped cream; sugar-free chocolate pudding with light whipped cream and a few crushed almonds on top; Nutri-Grain Twists (or a similar brand low-fat cereal bar); a few Tootsie Rolls; or long-lasting hard candy. These are all low in calories and satisfy your need to have something sweet. Just remember they are treats, not staples.
Here is some tips to control that sweet tooth.
How to Control a Raging Sweet Tooth
By Chalene Johnson
Don't deny yourself. Just plan for your sweet treat. Once in a while, have a lower-cal lunch or dinner, and save the meal's calories for your dessert.
Get rid of temptations. If you have no willpower against chocolate cupcakes, but your kids love them, stop buying them. It doesn't make you a bad parent. Find a healthier alternative or something you can easily resist.
Make a deal. If your family thinks they need a very sweet treat every night, try to strike a balance between offering healthy choices and allowing them some "free will." Compromise with low-fat ice cream and fruit, or sometimes just fruit with a dollop of whipped cream.
Try two weeks without sweets. It's amazing how your cravings vanish.
Eat more fruit. A person who gets enough fruit in his diet doesn't have a raging sweet tooth.
Eat your sweets—just eat them smart! Carve out about 150 calories per day for your favorite sweet. That amounts to about an ounce of chocolate, half a modest slice of cake, or 1/2 cup of regular ice cream.
Eat smart sweet treats: sugar-free hot cocoa; frozen red grapes; Fudgsicles; sugar-free gum; sugar-free Jell-O with light whipped cream; sugar-free chocolate pudding with light whipped cream and a few crushed almonds on top; Nutri-Grain Twists (or a similar brand low-fat cereal bar); a few Tootsie Rolls; or long-lasting hard candy. These are all low in calories and satisfy your need to have something sweet. Just remember they are treats, not staples.
Monday, May 11, 2009
Hate Working Out?
At first, everything will feel like exercise. It's hard work to be fit. That's the cold hard truth. If it was easy, there would be no Beachbody. You may HATE working out. You may use every excuse in the book to avoid working out, you may cry through your workouts because it is frustrating and it is just plain HARD. But if you make the commitment to a program for 90 days I guarantee your life will be changed. The workouts will get easier and better. Once you start to see results you will get the internal motivation you need.
Your life will change 100 percent with Beachbody and I can't tell you enough or promise you enough that it will happen if you let it. It may be boring and repetitive, but you will get those results. And it won't be a chore anymore. Exercise is a two-way street; the program has to prove itself to you and you have to prove yourself to the program. Dramatic changes will not come easily, but they will be worth it in the end.
If you have any questions or want me to coach you please contact me. I will help you get the motivation you need to change your life 100%.
To your health!!
Your life will change 100 percent with Beachbody and I can't tell you enough or promise you enough that it will happen if you let it. It may be boring and repetitive, but you will get those results. And it won't be a chore anymore. Exercise is a two-way street; the program has to prove itself to you and you have to prove yourself to the program. Dramatic changes will not come easily, but they will be worth it in the end.
If you have any questions or want me to coach you please contact me. I will help you get the motivation you need to change your life 100%.
To your health!!
Saturday, May 9, 2009
A little thought for the day....
We can make our own plans,but the Lord gives the right answer.
People may be pure in their own eyes,but the Lord examines their motives.
Commit your actions to the Lord,and your plans will succeed.
~Proverbs 16:1-3
People may be pure in their own eyes,but the Lord examines their motives.
Commit your actions to the Lord,and your plans will succeed.
~Proverbs 16:1-3
Friday, May 8, 2009
Wednesday, May 6, 2009
Tuesday, May 5, 2009
As you strive for weight loss, while improving your fitness, believe in yourself that you can do it! Understand that your focus isn't a certain body type. Don't compare yourself to others! Your goal weight isn't a number on a scale. What is the ideal weight for yourself anyways??? Who knows!??! Strive to increase your lean muscle mass and decrease your fat mass. Because males aren't trying to achieving zero body fat and for the ladies, you want to ensure healthy hormone production through a healthy body fat percentage, look at your weight loss journey (through healthy eating) as a way to get stronger as an athlete. Being lean doesn't mean you are stick thin and you see every muscle in your body. As you drop fat mass you will notice your clothes feeling looser and you should start to see definition in your body. Remember...it takes time!
Just because you had 3 great days of healthy eating, don't expect to see ripped abs. Keep up the hard work and remind yourself that you are a lifelong athlete. Your focus is consistent training, hard work, dediction and ultimately progress. You are an individual with your own goals and always remember to make practical and realistic goals, both long term and short term. In the end, you will never feel restricted, unhappy or stressed about your decisions to eat healthy, take care of your body.
Just because you had 3 great days of healthy eating, don't expect to see ripped abs. Keep up the hard work and remind yourself that you are a lifelong athlete. Your focus is consistent training, hard work, dediction and ultimately progress. You are an individual with your own goals and always remember to make practical and realistic goals, both long term and short term. In the end, you will never feel restricted, unhappy or stressed about your decisions to eat healthy, take care of your body.
Sunday, May 3, 2009
Don't Be Discouraged
I came across this little article by Debbie Siebers and thought I would share with you. It is really important to remember not to get discouraged when starting a fitness program.
"Please don't get discouraged. Try to accept yourself for how you are right now! Know this is truly a lifestyle change and that it’s going to take time and patience to get the results you want. If your appearance is not changing, your eating habits are most likely the culprit. Most women eat far too many carbohydrates, mainly sugar! You really need to eat protein and veggies, and eat very small portions consistently throughout the day.
Also, are you sweating enough when you do your workouts? If you kick up the cardio, work out five to six times a week, sweat your butt off, and really watch what you are putting in your mouth, you cannot fail. Your metabolism may be out of whack because of your past behaviors. So what you need now is to be consistent! Remember, nothing changes unless you change! Replace bad habits with new, positive behaviors. Stay positive and focused."
To your health!!
"Please don't get discouraged. Try to accept yourself for how you are right now! Know this is truly a lifestyle change and that it’s going to take time and patience to get the results you want. If your appearance is not changing, your eating habits are most likely the culprit. Most women eat far too many carbohydrates, mainly sugar! You really need to eat protein and veggies, and eat very small portions consistently throughout the day.
Also, are you sweating enough when you do your workouts? If you kick up the cardio, work out five to six times a week, sweat your butt off, and really watch what you are putting in your mouth, you cannot fail. Your metabolism may be out of whack because of your past behaviors. So what you need now is to be consistent! Remember, nothing changes unless you change! Replace bad habits with new, positive behaviors. Stay positive and focused."
To your health!!
Saturday, May 2, 2009
Success with Beachbody Program
Although I love P90X I thought I would take the time over the next few days to introduce you to some of Beachbodies other successfull programs.
The first program in Slim in Six.
Stephen Edwards, BeachBody's Fitness Advisor Extraordinaire posted the following article detailing how Debbie's "Slim Training" technique works.
Read it and Believe it!
Slim Training: Yes You Can Change Your Shape!Beach Body has created a new technique for slimming the body, called "Slim Training™", which is the basis for a new program called Slim in 6™ - but it’s something you can create on your own as well. While Slim Training is not a revolutionary fitness concept altogether, it is the first time it has been tested andorganized into a system to work for everyone.
Slim Training combines many elements from traditional fitness programs into one routine that specifically targets all of your energy systems in order to slim down your body. If you have ever done basic training in the military or completed a pre-season "hell week" for a sport, chances are that you have done a similar type of program. What makes Slim Training unique is that instead of being targeted at a sport or performance-related goal, this program is designed to target the way you look and feel!
Sound science: Slim Training is, for the most part, sound science. For six weeks, six days a week, each session you should warm-up, stretch out, work out all of your muscle groups, and your cardiovascular system, then warm down. The 6-week program starts at an easy pace and increases in intensity over time until you peak around the sixth week. Then you should take a break for rest and recovery.
Revolutionary science: Slim training differs from most techniques in that you work all of your muscle groups every day for 6 consecutive days. This is in stark contrast to what most professionals say is optimum. The reason it works is that each workout doesn't totally max each muscle group. While the overall workouts should be intense, you shouldn't overload each muscle group to the point where it needs the standard 48 hours for recovery.If you decide to use Slim in 6 to get the results of the Slim Training technique, the program's "coach" and creator, Debbie Siebers (also of "Thin Thighs Guaranteed!") is there to make certain that you don't overdo it.
If you decide to construct a Slim Training™ routine of your own for six weeks - for instance combining the Sculpt and Sweat tapes of Power 90 into one daily "Slim Session", each workout should tax your system enough so that you can ensure strength gains and maximize your body's fat burning capabilities WITHOUT OVERTRAINING. Use low weight and high repetition resistance training. This allows for only very slight muscle hypertrophy (growth), which is offset by the body's fat loss over the course of the 6 week program. The result is a slimmer, fitter you.
Important: If you decide to turn your current program into a Slim Training program: If you are working your body to its maximum right now and try this, you could overload your body and "overtrain".
Overtraining can lead to compromised progress, injuries, and eventually illness. When you workout hard (like in Power 90), your body breaks down. You need to wait for it to recover to train again. That’s how you get stronger. But if you work out too soon, then you will actually reduce your strength and weaken your body’s systems. You must exercise caution not to overdo it if you decide to put your own Slim Training program together!Overtraining is why the time between resistance workouts should normally vary from a day to as many as 6 or 7 days, depending upon individual recuperative ability, size and type of muscle, efficient use of supplements, diet, rest and other restorative techniques, and the severity of the overload.
Six to seven days for recovery is for severe overload only and is in the realm of the serious athlete. "Normal" gym type workouts will not generate this much "microtrauma" to your system.
Overload is what we call intensity of the workout, with intensity meaning purely resistance training. Meaning simply that for Slim Training, the amount of weight that you push around should be reduced. You don't want to attempt to lift your maximum weight. If you ever fail at less than 12-15 reps, then lighten the load. You can recover quickly from daily aerobic exercise but resistance training (heavy weights, plyometrics, etc) will hammer you if you attempt to do it to the max each day. This doesn't mean that you don't work hard. It just means that you need to re-set your gauges for the purposes of Slim Training™. Don't attempt to lift the same weights you were lifting when you were resting a day or more between sessions. That would be a recipe for overtraining. But if you can make yourself re-adjust and go backwards (hard for some), then you can turn your current program into a Slim Training program and expect results.
Finally, remember that Slim Training was designed to only last 6 weeks. It can be a taxing program. You should back off once you peak and give yourself some time to recover while you get ready to blast away at your next program.
So if you want to change your body shape from say, a pear shape to a V shape, you’ll find this Slim Training technique is a great tool for you when utilized correctly!
Good luck and get busy!!
The first program in Slim in Six.
Stephen Edwards, BeachBody's Fitness Advisor Extraordinaire posted the following article detailing how Debbie's "Slim Training" technique works.
Read it and Believe it!
Slim Training: Yes You Can Change Your Shape!Beach Body has created a new technique for slimming the body, called "Slim Training™", which is the basis for a new program called Slim in 6™ - but it’s something you can create on your own as well. While Slim Training is not a revolutionary fitness concept altogether, it is the first time it has been tested andorganized into a system to work for everyone.
Slim Training combines many elements from traditional fitness programs into one routine that specifically targets all of your energy systems in order to slim down your body. If you have ever done basic training in the military or completed a pre-season "hell week" for a sport, chances are that you have done a similar type of program. What makes Slim Training unique is that instead of being targeted at a sport or performance-related goal, this program is designed to target the way you look and feel!
Sound science: Slim Training is, for the most part, sound science. For six weeks, six days a week, each session you should warm-up, stretch out, work out all of your muscle groups, and your cardiovascular system, then warm down. The 6-week program starts at an easy pace and increases in intensity over time until you peak around the sixth week. Then you should take a break for rest and recovery.
Revolutionary science: Slim training differs from most techniques in that you work all of your muscle groups every day for 6 consecutive days. This is in stark contrast to what most professionals say is optimum. The reason it works is that each workout doesn't totally max each muscle group. While the overall workouts should be intense, you shouldn't overload each muscle group to the point where it needs the standard 48 hours for recovery.If you decide to use Slim in 6 to get the results of the Slim Training technique, the program's "coach" and creator, Debbie Siebers (also of "Thin Thighs Guaranteed!") is there to make certain that you don't overdo it.
If you decide to construct a Slim Training™ routine of your own for six weeks - for instance combining the Sculpt and Sweat tapes of Power 90 into one daily "Slim Session", each workout should tax your system enough so that you can ensure strength gains and maximize your body's fat burning capabilities WITHOUT OVERTRAINING. Use low weight and high repetition resistance training. This allows for only very slight muscle hypertrophy (growth), which is offset by the body's fat loss over the course of the 6 week program. The result is a slimmer, fitter you.
Important: If you decide to turn your current program into a Slim Training program: If you are working your body to its maximum right now and try this, you could overload your body and "overtrain".
Overtraining can lead to compromised progress, injuries, and eventually illness. When you workout hard (like in Power 90), your body breaks down. You need to wait for it to recover to train again. That’s how you get stronger. But if you work out too soon, then you will actually reduce your strength and weaken your body’s systems. You must exercise caution not to overdo it if you decide to put your own Slim Training program together!Overtraining is why the time between resistance workouts should normally vary from a day to as many as 6 or 7 days, depending upon individual recuperative ability, size and type of muscle, efficient use of supplements, diet, rest and other restorative techniques, and the severity of the overload.
Six to seven days for recovery is for severe overload only and is in the realm of the serious athlete. "Normal" gym type workouts will not generate this much "microtrauma" to your system.
Overload is what we call intensity of the workout, with intensity meaning purely resistance training. Meaning simply that for Slim Training, the amount of weight that you push around should be reduced. You don't want to attempt to lift your maximum weight. If you ever fail at less than 12-15 reps, then lighten the load. You can recover quickly from daily aerobic exercise but resistance training (heavy weights, plyometrics, etc) will hammer you if you attempt to do it to the max each day. This doesn't mean that you don't work hard. It just means that you need to re-set your gauges for the purposes of Slim Training™. Don't attempt to lift the same weights you were lifting when you were resting a day or more between sessions. That would be a recipe for overtraining. But if you can make yourself re-adjust and go backwards (hard for some), then you can turn your current program into a Slim Training program and expect results.
Finally, remember that Slim Training was designed to only last 6 weeks. It can be a taxing program. You should back off once you peak and give yourself some time to recover while you get ready to blast away at your next program.
So if you want to change your body shape from say, a pear shape to a V shape, you’ll find this Slim Training technique is a great tool for you when utilized correctly!
Good luck and get busy!!
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