Exercise “Charging The Batteries”

When I turn the ignition on my vehicle, the battery is connected to the starter, immediately electrical energy flows, from the battery to the stater, which in turn the stater changes into mechanical energy by turning the engine over, allowing it to start. When the engine is running it turns the alternator mechanically and the alternator in turn changes this to electrical energy that flows to the battery. The battery is a chemical storage unit for energy, storing electricity in the chemicals and lead plates.

We are like our cars battery, a chemical storage unit so to speak. We are constantly producing chemical reactions in our bodies in response to activities. There is the digestive system, circulatory system, reproductive system as well as many more that all have there chemical reactions. We are concerned only by two key hormones that we produce and with increased production when we exercise.
We need to address the decline of growth hormone as well as testosterone in our body. Well you say why not just make these hormones and inject them into your body, problem solved, Yes? No, this will only further exasperate the problem by shutting down our own natural production of these hormones.

20 Years Separate EJ & Marlene

We are a mechanical machine that needs to function regularly at near peak performance daily.When we do this we mechanically, by exercise stimulate a host of positive chemical reactions in our bodies,not the least of which is hormone production. These hormones are directly linked to increased muscle,decreased fat, stronger libido, better sleep, better mood,better energy and others that seem to increase our vitality.This reversal of the signs of aging are readily within our grasp.

So I made my case for exercise, but what specifically because many “work out” with less than dramatic results.

#1 The type of exercise that is most effective in soliciting an increase in hormone production is a multi-joint( 1/3rd), moving your body( 1/3rd) freely(1/3rd) through space movement. A pull up is one example of a compound exercise that freely moves your body through space. Do the same movement seated on a lat machine and you eliminate the body moving through space, one third less effective. Now isolate your lats or biceps with a machine that guides you through the movement you delete another third of effectiveness, two thirds less effective. Pull ups are very effective in recruiting most of the upper body muscles to complete and they are difficult. When is the last time you saw someone spend a half hour doing pull ups at your gym, not likely. You can pick any exercise you please but know you sacrifice some effectiveness in increasing hormone production.

#2 The timing of exercise can have a dramatic effect on hormone production. First thing in the morning on an empty stomach after a 15 hour fast. This is actually harder than it sounds and it sounds difficult. So much for a pre-workout energy drink. Why this is so effective is complex, but here is the short version. When we exercise with intensity after being totally carbohydrate depleted our bodies respond to this extreme physical stress with extra hormone production. I cannot regularly do the above protocol but I do work out in the morning on an empty stomach (10 hours fasting).

#3 Intensity of exercise is much talked about by many but what it means is not clear to most. Turn on your TV and your work out guru will say things like “push hard, two more reps, feel the burn.” What he is attempting to do is to challenge you to greater intensity but he does not show you. Intensity is a mind set that starts with the first rep,it is focused,strict, using your mind to challenge your body. What we typically see is loud grunting,sloppy form,excessive weights used with little range of motion. If every rep is strict with your mind moving yourself through the range of motion,you may have achieved intensity. You will know because of the amount of consistent mental focus you used. Hormone production responds only to intense physical exercise.

#4 The volume or the amount of work performed during each workout greatly affects hormone production and of course muscle growth. Too many people stop short of enough volume to effectively do anything. Spending an hour and a half in the gym does not guarantee you meet your necessary work load. About 100 reps of a compound movement, with slow, strict reps, placing the muscles under tension for several seconds per rep should begin to meet this key volume.

#5 The frequency of repeating this workout is very important. Repeat this, without completely resting the muscle group, will only cause you to over train and thus go backwards, rather than progress forward. Waiting too many days for rest and you will loss the potential for more gains. The body needs enough stress to challenge it but not so much that it drains the body. The standard is 72 hours rest for that particular muscle group ,then another intense workout. Typically my body needs an additional 24 hours rest and every four days of the same muscle groups works best for me. I have divide my body into four muscle groups with corresponding strength work outs. Aerobics is squeezed in as extra or on days off but you can cut back on the number of strength work outs in favor of more aerobics. Remember to daily stir the chemical pot of our body with some intense exercise.

#6 We balance the above five work out factors by recording our progress in a daily work out log. Only by putting down on paper what we did and how we respond in subsequent work outs will we have an idea what factors need to be increased or decreased. Under stress your body and their is no stimulation of these hormones and if you over stress the body it will react by producing negative, fat producing hormones like cortisol.

#7 Some typical pitfalls of following this protocol is that if we cannot perform all the factors to the letter then we might not bother at all. This is not true,every effort you make in each of the above factors has a positive effect. No one will immediately be able to adopt totally and consistently this protocol. I remember my first attempt at this protocol, after the first work I could barely function, later I tried again and was successful for a three week period before hitting the over training wall. It was many more attempts before there would be three or four month stretches of consistent work outs.

Rival Any Competitive Model or Bodybuilder Half Their Ages

To summarize: Workout daily 3 strength with 3 aerobics day
or 6 strength with 2or 3 extra aerobic sessions.

Work out mornings (if possible) and or, on empty stomach ,and or, preceded by a long fast up to (10- 15) hours.

Work out intently, strictly and with great mental focus.

Work out with limited rest between sets,cut out the socializing til your work load is complete.

Work out on schedule,missed days should be rare,something should be done daily,one days rest every 7 to 8 days is plenty of rest days.

Work out log is a priority.

Work out as often, as regular as you can and do not give up, even if you fall off the wagon, so to speak, for days or weeks,get back into it.

Get into the work out habit,next is diet,but diet is off little use if you cannot consistently apply some of the above principles for exercise. Next week or so we will see how diet can further optimize our workouts and their hormone production in our bodies for rejuvenation.

Anti-Aging “The Process”

I address this article to everyone who is old enough to read. We all age every day. Why then, are not the signs of aging apparent in the first 20 years of our life but become noticeable in the next 20 years of our life? To understand the basic mechanics of our growth as adolescences, and our development in puberty, leads us to the foundation of anti-aging, with the reversal of those symptoms. There is a dormant volcano of rejuvenation in all of us, that needs to be tapped, for a wonderful vitality many think only belong to the young.

EJ @ 18 Years, a bit pudgy

To grow in adolescence the body produces human growth hormone that not only gives rapid growth in size and stature of children but gives them their boundless energy. In puberty, sex hormones, like estrogen for women and testosterone for men, cause the dramatic changes in body shape. Gangly boys are transformed into well muscled men, as do young girls change with the additional charms, that are readily noticed by their male counter parts. All these extraordinary changes plus the drive and desire so typical of youth. Shortly after our teen years the production of these hormones starts an alarming drop. By the age of forty, suddenly there is a multitude of aging signs we must contend with. These are, loss of strength,muscle size ,vitality, sex drive, energy level, skin tone, accumulation of excess body fat, and as the list grows we assume that, well ” I am getting old” and we accept these symptoms as normal for our age. This need not be the case! There is a rejuvenation process that will reverse many of the so called symptoms of age. Youthful vigor at any age is possible, and has been attained regularly, by those disciplined to follow the “process”.

EJ @ 30, still soft with spindly arms

This “process” stimulates the production of the two main hormones associated with youthful vigor. This “process” begins with exercise,then a judicious diet, with proper supplementation and completing the gospels with a positive mental attitude. Like the four Gospels of the New Testament these four (exercise,diet,supplements,mental attitude) constitute the canon for anti-aging.

When I was 18, at my prime, I wore 30″ waist pants, wrestled in the 135 lb. class and sported arms 12 1/2″ in circumference when flexed. Forty-two years later, I still wear 30″ pants but I weight in at 165 lbs and sport 16 1/2 ” arms. My muscle mass has jumped 30 lbs and my body fat % has dropped to levels lower than my teens (12 years on the process). So you see some of the key signs of aging can be reversed and  may even surpass our youth.

EJ @ 50, not bad

The “process” is not a hit and miss, quick fix, do anything type of protocol. The hallmark of all four parts are the need  to be consistent (daily), of the right type, the right quality and quantity of exercise, diet, supplementation and mental attitude. Each deserve at the very least, one explanatory article, for you to begin to grasp the processes within that are waiting to be released. We all can benefit from the “process”, both young and old, male and female, rich or poor for all the hormone producing mechanisms are in our bodies. Anti-aging clinics charge tens of thousands of dollars to lead you through the four part “process”. The ultra rich have enjoyed tremendous rejuvenation from these highly monitored regiments. Yet for all their money and professional help they must apply themselves diligently to the process as outlined by their monitors. This will be the same thing that I will ask you to do!

EJ @ 57, better than 50, 30 or even 18

If you take the time to read,understand,then implement, I will be most willing to share these hormone producing parts with you. I have spoken openly about these results orientated methods before. They have worked for me and they will work for you.

Here is an overview of the process number one starter.

EXERCISE 

#1 Type of exercise

#2 Timing of exercise

#3 Intensity of exercise

#4 Volume of exercise

#5 Frequency of exercise

#6 Balance thru monitoring

#7 Pit falls to avoid

Next week (or so) will delve into the kick starter of exercise. Till next week log some work outs and see that even ANY work out will begin a positive process in your body. To optimize this process, we will explain proper, sustainable, results producing, body enhancing exercise!

Raising the Bar for Fitness “A New Years Resolution”

Raising the bar certainly sounds like a nebulous resolution. So nondescript, who can tell if you even tried? There is no specific, definable goal or time frame to the resolution but never the less this is mine for 2012.

We often get tied up in the mechanics of fitness but miss the essence of it. Losing fat, building muscle are all quantifiable results but fitness offers us more, more life, more in tune with our bodies. Our bodies are the vehicles that allow us interaction with the world. Our friends, family, employers and acquaintances see, hear and relate to our physical presence. This is the only reason fitness makes sense as a lofty ,even noble pursuit. Are you content to shuffle through life with a less than optimum body? Do you see your workout as indispensable as air, or as optional like your second morning cup of coffee? Raise the bar in your life, with a renewed importance for every aspect of your physical, fitness life.

EJ Reeves & Marlene MacLennan

View your body as a temple, where your soul and spirit reside. Care for it as a good steward would take care of his masters property. Lofty, almost spiritual in nature does this ideal view of our flesh and blood take on. So elevate your life for 2012.

Still not convinced, “just more pie in the sky” you say? Well in more plain talk “a chain is only as strong as it’s weakest link”. Or how about the quote “the spirit is willing but the flesh is weak”. Then there is the one “the road to hell is paved with good intentions”. If you can “take time to smell the roses” you can take time for a vigorous workout. If you believe “life is short” then extend your life with fitness.

Like ammunition to a solder or wind to a sailor so should be our view of our fitness, critical to life. What will 2012 hold for us, we do not know but we know that we will meet each day housed in these bodies of ours, be they fit or not. Would it not make sense to raise our view and value of fitness for the new year. Meeting each challenge with the renewed vigor of a disciplined mind and body?

Happy Year

EJ Reeves

Surviving the holidays

This time of year we all tend to eat large meals with family and friends. All the goodies with people we care fore make for a great time. The only down side is we might tend to think that extra helpings, smothered in gravy and the ever inviting couch is now our preferred lifestyle.

http://www.pullupbar.com/eat-more.php

The above article exhorts us to eat more but smaller and better. Here is the summary:

Eat More:

#1 Often

#2 Protein

#3 Fish

#4 Veggies

#5 Eggs

#6 Whole grains

The point of the article is to eat more wholesome by developing a taste and habit for good for you foods.

Would you agree? I hope this is on the mark for some,we need to survive the holidays, happy, but not overly bloated.Yes ,I do have gravy with my turkey but only on special holidays like Christmas.

Here is wishing everyone a Happy Holiday time.

Bigger Arms at Any Age

My vacations consist of a warm climate and a resort that I can enjoy in my bathing suit. On one such occasion I was approached by a reasonably fit man who said “I have one question for you.” Now this man did not introduce himself nor have we spoke at any time previously. This man knew one thing about me and it was that I had the secret to large muscular arms. He cared not for my name, age, qualifications, background or any thing else. He continued “My arms seem to be atrophying, (losing muscle size and tone) what can I do about that?” He ran daily as well as played for hours in a competitive house volley ball league. I gave him the following solution which I have expanded for your benefit.

Bigger Arms at Any Age

#1 Resistance training is the only thing that will not only prevent arm atrophy but will build new arm muscle and strength.

#2 Major, basic, multiple joint exercises are the best for arm size (pull ups & dips better that curls & triceps extensions)

#3 Twice weekly work outs of pull ups and dips, totaling close to a hundred repetitions for each work out.

#4 Have each rep to equal 4 to 6 seconds to complete, 1 second to pull/push up and up to 5 seconds to go all the way down to full extension.
(use this tempo for the volume only method all others can be performed faster.)

#5 Emphasize a 3 focus approach to arm work outs which are;

(A) Strength (Power lifters use this method)
use difficult or heavy moves at 5-6 repetitions and longer rests between sets, about 3 minutes with 8-10 total sets.

(B) Endurance (Navy Seals use this method)
Use the easiest or lighter moves at 10-12 reps at a faster pace and shorter rests between sets, about 20-40 seconds with 12-14 total sets.

(C) Volume (Bodybuilders use this method)
This is a hybrid of the above two methods and it is by far the most physically taxing work out but the most effective in building new muscle growth.
Use fairly difficult or heavy moves at 8 reps, rest 1 minute between sets, with 12 total sets.

#6 Every work out is performed on an empty stomach preceded by a 12-14 hour fast (early morning, no breakfast and early supper the evening before)

#7 Stretching and flexing arms between sets, then five minutes of intense arm flexing at end of work out. Consume whey protein immediately after work out.

The following is an example of my best arm work out. It is not meant to be followed blindly as it would not be possible for most to do but you can see how I applied the principles needed for developing muscular arms.

N.B. This is not only my arm work outs but is what has built my chest,back shoulders and even abs!

Monday (strength)

	with 60 lb. vest	25 lb. vest	12lb. vest	Body weight
Parallel	6 reps	6 reps	6 reps	6 reps
Bar	0 reps	6 reps	6 reps	6 reps
Dips	6 reps	0 reps	6 reps	6 reps	60 repetitions total work out

Tuesday (Strength)

Pull ups
	with 45 lb. vest	25 lb. vest	12 lb. vest	body weight
Extra wide grip	0 reps	0 reps	0 reps	0 reps
Wide grip	5 reps	5 reps	5 reps	0 reps
Medium grip	0 reps	0 reps	0 reps	0 reps
Neutral grip	5 reps	5 reps	5 reps	5 reps
Narrow grip	0 reps	0 reps	0 reps	0 reps
Hands together grip	5 reps	5 reps	5 reps	0 reps	50 repetitions total workout

Thursday (endurance)

	with 25 lb. vest	18 lb. vest	10 lb. vest	body weight	body weight
Parallel	12 reps	12 reps	12 reps	12 reps	12 reps
Bar	0 reps	12 reps	14 reps	14 reps	14 reps
Dips	0 reps	12 reps	12 reps	14 reps	14 reps	164 repetitions total workout

Friday (Endurance)

	with 18 lb. vest	10 lb. vest	body weight	with N.H. Band
Extra Wide Grip pull ups	10 reps	12 reps	12 reps	14 reps
Wide Grip pull ups	0 reps	12 reps	12 reps	14 reps
Medium grip pull ups	10 reps	0 reps	12 reps	14 reps
Neutral Grip pull ups	0 reps	12 reps	12 reps	14 reps
Narrow Grip chin ups	0 reps	10 reps	10 reps	10 reps
Hands together chin ups	0 reps	10 reps	10 reps	10 reps	132 repetitions total work out

Monday & Thursday (volume) following week.

	with 40lb. vest	with 28 lb. vest	with 12 lb. vest	body weight
Parallel bar	8 reps	8 reps	8 reps	10 reps
Dips	8 reps	8 reps	8 reps	10 reps
	8 reps	8 reps	8 reps	10 reps
	6 reps	8 reps	8 reps	8 reps	98 repetitions total workout.

Tuesday & Friday (Volume)

	with 25 lb. vest	with 12 lb. vest	body weight
Extra Wide grip pull ups	8 reps	8 reps	8 reps
Wide grip pull ups	0 reps	8 reps	8 reps
Medium grip pull ups	0 reps	8 reps	8 reps
Neutral grip pull ups	0 reps	8 reps	8 reps
Narrow grip chin ups	8 reps	0 reps	8 reps
Hands together chin ups	0 reps	8 reps	8 reps	104 repetitions total workout.

I believe anyone including women and old men, boys and girls can build better, firmer, sexier arms utilizing the above principles.

A Fitness Lifestyle

The stated mission of Easyeffort is “Fitness made easy to afford, understand, maintain and improve.” This philosophy was born out of a successful personal fitness experience. An experience that I wish to duplicate with as many people as I can reach.

Affordability
This is not to be confused with the cheapest product on the market. Pursuing fitness has a cost associated with its acquisition. You will need to purchase equipment or rent its use by the form of gym membership. On any piece of equipment you can purchase the cost can vary by a factor of 5 times, from the cheapest to the most expensive. My personal fitness goals are of the highest that I know can be attained, therefore the equipment needs to be of equal quality.

One potential customer phoned me about purchasing a new UD6 doorway pull up bar. She wanted it for her 6 year old daughter who has just started gymnastics. I told her she needed a $20.00 department store pull up bar not the $70.00 bar that I sell. Money alone cannot buy fitness but the value of your equipment purchases without fail reflect your true fitness goals. Are your fitness goals that of a 6 year old girl or that of an athletic eye turning adult? Is your priority to make due or to excel? Buy the best equipment that you can afford.

Understanding
A proverb in the Old Testament says “Above all get understanding”. This cannot be truer when pursuing a fitness life style. Easyeffort strives to present basic, absolutely necessary knowledge for fitness. There are so many voices in the commercial fitness world that insist their product and theirs alone will give a “world class” body. The higher the price the greater your results will be with almost no effort or time seems to be their emphatic assertions.

The human body has been around without significant change for thousands of years. You can research any century and find examples of great athletic bodies. As a man would you not be content with the body of Michelangelo’s sculptured David? The principles of muscular development have been around for ages. Advances in nutritional supplements, vitamins and even drugs has given rise to bigger & more muscular bodies, but not even muscle enhancing drugs will work without a consistent exercise and diet regiment. We at Easyeffort have a saying “Fitness is easy, it takes effort!”

Maintenance
It seems common place for people to be on the fitness “kick” at some time in their life or in the year. As with most fitness companies we at Easyeffort sell more products per month in December and January.

Advertisers understand this so they promise a transformed body in as few days that they dare promise. From as little as 6 days to 90 days you will be kicking Navy Seals butts or some such wild promise. Not only is it highly doubtful this will occur but the results fade in just as many days. Do not start something that disrupts your body and schedule that you will not be able to sustain for any reasonable length of time. This is why home equipment that is compact makes sense in the long haul for a “new” body. What good is a body that you have to show off by reaching into your wallet for a picture taken years ago when you were fit?

I remember speaking with a fellow who had to be 20 years younger than me about body development. His comments went something like this “Yes I used to have pectoral development like you, that fullness and definite separation right to the upper pecs. “He even had pictures which he usually carried but did not have at the time. He spoke like a man who stopped living in the present to one speaking only of years gone past. You have your body for a life time! Once your daily exercise becomes a habit, it becomes easy.

Improvement
I started my fitness quest later in life, in my forties. Conventional wisdom seemed to dictate that I should expect limited improvement, particularly in developing any new muscle growth. That is not what happened! Every year for over a decade I have gained new muscle while becoming leaner. Judicious application of time proven body developing principles, with monitoring for tailoring, to maximize effectiveness is responsible for continued improvement.

I have followed many popular fitness programs. These programs seem to yield some promising result in about 3 months. What seems to be the case with all who continue to follow these programs for several years is a lack of any improvement from year to year. It is not because these people do not invest much time and effort. Quite the contrary, these programs are well over an hour of daily intense effort. What all this sweat seems to accomplish is maintenance of the first few months of gain. If what you are doing is not working would you not look for a change? What I believe is the problem with most programs and this includes expensive health club membership is that they are built on a faulty premise.

The foundation of so many programs may be found in some of the following:

#1 Cheapest in cost, always on sale.

#2 Quickest in achieving results, “In only so many days”

#3 Limited in scope, “this is all you will ever need, so throw everything else out.”

#4 High dollar cost with minimal time or physical effort required.

#5 Moderate dollar cost with extreme time and intensity required.

#6 Built around an emotional appeal, e.g. guilt, promise of friendship, a sense of belonging.

#7 Elitism. This foundation is selling a world class, Olympic, celebrity, military, or Navy Seal type status.

Listen to me carefully, no home exercise regiment will make you a Navy Seal, a celebrity, an Olympic or world class athlete. We can expect this salesmanship from companies that spend millions in advertising a month, but we should not, dare not lie to ourselves. No program is without some merit and no program can fit all our varying needs as we pursue a fitness life style. My most sincere desire is that we at Easyeffort can be of some help in improving your fitness level.
Keep working!
Keep thinking!
Be inspired!
The best is yet to come!

7 Hard Body Secrets

Everyone loves the look of a firm, hard body. That lean muscled physique is so elusive for most people because they do not know or practice the secrets!

Secret #1 – Visualization
Your mind is the most powerful tool in transforming your body into that reminiscent of a Greek sculpture. I have written before that the 3 bodies that I have both admired and have been inspired by are Steve Reeves (1950s actor), Larry Scott (1st Mr Olympia) and Bruce Lee (martial arts master & actor). Not only do I have numerous photos of these three but I imagine with my mind, developing like my heroes. When working my bis and tris (arms) I see them developing the awesome size and fullness of the first Mr Olympia. For the razor sharp definition of Bruce Lee my food choices as well as schedule are in line with that ripped look that I covet. Developing the  overall symmetry of the movies first bodybuilding actor( as Hercules), is accomplished by my choice of body weight exercises like pull ups that have the ability of activating so many muscle groups simultaneously. You need an active, imaginative mind for a hard body!

Secret #2 – Form
So many people go to the gym but look so mediocre for all their effort. This is largely due to their sloppiness. It astounds me to see how most can work expensive health club machines with poor form. The entire purpose of these specialized pieces of equipment is to guide you through perfect form from the beginning to the end of every rep. The louder the clanging of the equipment and the ever increasing intensity of grunting is a sure signal poor form is being exercised.Yet they have a look of satisfaction on their faces when finished with the machine, feeling they have maxed out completely the body part targeted. When in reality they have abused two quality pieces of equipment, by this I mean both the gym equipment as well as their own bodies.

Secret #3 – Slow Down
“Slow down you are moving too fast, you got to make the moments last.” One of the things that affects muscle growth is “time under tension”. If you understand this then it becomes obvious that a rep that takes 5 to 6 seconds to complete from start to finish is far superior to one that takes 1 to 2 seconds. How can you visualize muscle growth when your muscle is but momentarily stimulated? Additionally you have little control over your form with this quick, lazy approach to every rep. Some rationalize with a logic  as follows, “it hurts so much that the faster I finish, the sooner the discomfort will stop” Invest time, intensity,form and visualization with every rep you perform.

Secret #4 – Variety
Now before you think that I am wandering off topic with this, let me explain. Everyone that trains understands the concept of progressive resistance. What this means is that with every workout you add a couple of reps to your total or a couple of pounds to the resistance. So over time as you add you  become stronger and more muscularly developed. The problem with this totally linear progression is that it will only work for a few weeks before your progress will stall. The solution to this is to vary slightly one aspect of your normal workout. You need not scrap your present workout or purchase new equipment or a new DVD set, etc. There are so many hucksters out there that will sell you something “totally new”, “ground breaking scientific discoveries” at 4 payments of $29.95 but if you act now you will drop one full payment to only 3 payments of $29.95.
Yes, you are right, I am cynical because I know the basics work like magic. All you need are but slight variations and progress begins once more. For an example my basic pull up routine consists of 8 reps with 12 sets of various grips for a total volume of 96 reps in one workout. If this needs a change up, it is so simple to do 12 reps with 8 sets for the needed variation.(This is but an over simplistic example,since there are so many ways to vary a basic workout) A few weeks at the new variation will be all that you need to go back to your original routine and you will notice an improvement as your body once again adapts to become stronger!

Secret #5 – Write It Down
There is a saying that “the pen is mightier than the sword”. What the philosopher is saying is that the written word, be it chronicled history or idealistic concepts have a profound effect on the minds and ultimately the actions of people. Numerous times in my articles or blog entries I have shared with all my readers that I have a workout journal as well as a daily record of my weight, waist size, body fat %, as well as arm girth. The discipline these journals have developed in me for improving my physical development have been nothing less than phenomenal. At this point I care not what form your journal takes. It can be a record of your food intake (calories), the miles walked everyday or even something as simple as an entry that says “on month X, day Y, year Z, I was too tired to workout as planned because I drank too much last night.” Do not underestimate the inspirational power of your personal record. If you write it down on a permanent record, it will have the power to change, edify, as well as improve you.

Secret #6 – Planning
Over the years I have watched many TV sitcoms (far too many) but there are 2 that have an ever reoccurring quote. First “I love it when a plan comes together” and the other “Balkey, I have a plan”. These TV shows mock the idea of and the fabricator of the “plans”. Yet in reality planning is one of the keys to any successful endeavor. This is no different with developing a chiseled body. On many occasions I will have obligations that make it impossible to do my daily workout. This could be a 3 or 4 day business trip with long hours of driving as well as late meetings.  Since these trips are “planned” so I can “plan” to compensate for the lost workout time. What I do typically for 4 days before the trip,is to cut my workouts to 75% of normal then instead of once a day they are performed morning and night for a total of 150% of normal. The over training just prior to the days “off” for the trip allow my body adequate work and rest on the trip to keep my muscular growth fairly consistent. Whenever I eat I look at the clock to time my next meal, 2 1/2 to 3 hours later. These are but simple fluid ways to plan for nutrition and workouts in our every changing personal demands. Plan, plan and keep planning with contingencies a plenty for a body to carry you through decades of active living.

Secret #7 – Enjoy Yourself
Pleasure is one of the great motivators. They say of Cleopatra that her beauty was influential in her rule of Egypt but a more accurate historical examination would be that Cleopatra’s pleasure giving attributes inspired men. We all do things we enjoy! So find pleasure in your workouts as well as your nutrition. Nothing elevates my confidence like pushing past previous strength limits. When I view my body after an intense muscle pumping workout I feel unbelievably good about myself. The feel good endorphins that flood your mind in response to sustained physical effort can only be described as a form of mental pleasure. Long distance runners call this the runners “high”. Find a workout that you enjoy, that gives you that satisfying pleasure of making a difference in your body. Do not mistake this exhortation to mean to find the shortest and easiest workout but the most invigorating, satisfying one.

Enjoy yourself! Find pleasure in pushing your physical boundaries and transform yourself from mediocre to fabulous!

Food and Timing

Exercise is fundamental to building a better body! Did you know that food with correct timing can triple the effectiveness of your workout. That is an awesome difference. This applies to both fat loss or muscle building. Follow me on a typical day with the following chart to the right will be the principles for multiplying the effectiveness of your training.

Schedule		3x Principles
5:00AM	Glass of water with multivitamin	Hydration of muscles & essential micronutrients
5:15AM	Workout on empty stomach	12 & ½ hr or more fast, food & muscles glycogen stores depleted
6:00AM	40g whey protein drink	Window of opportunity to direct nutrients to muscle building
6:10AM	Work	Activity burns calories & keeps mind active and not on food
7:00AM	Bottle of water	Hydration helps with fat loss
8:00AM	bowl of oatmeal with whey protein, berries & nuts	High fiber, low cal, high nutrients, medium protein
10:00AM	Bottle of water	More hydration
11:00AM	Three tuna cakes	High fiber, low cal, high protein, low fat
2:00PM	100g of sardines & toasted slice of Rye bread	High Omega-3s & 6s, low cal & medium protein
3:00PM	Bottle of water	More hydration
4:30PM	Two slices brown bread, toasted with peanut butter & sugarless jam	Sweet treat to limit craving for worse foods, high cal & high protein

No food or drink except water or tea until morning. Protein shake after workout.

Summary

1. Workout on an empty stomach (water only)
2. 12-15 hour fast before workout, the longer the fast the better (up to 15 hours)
3. Whey protein immediately after workout
4. At least three 750 ml bottles of water per day

High Intensity Liars

I enjoy vacationing in warm climates, relaxing poolside and meeting new people. Invariably we end up talking about fitness. On one such occasion I recall some new people we met remarking “Boy, you must really workout a lot and watch what you eat to look like that.” Feeling mischievous at the time, I put on my best poker face and replied, “Nah, I have some chums that are into that but it’s not for me. Give me the couch and a six pack of beer for the evening.” They were incredulous, believing only for a second my bare faced lie. He made the assertion yet a second time. “No, I don’t believe that. You work out a lot and watch what you eat!”

Fat Body

There the secret is out! Fitness is easy to understand by even the most uninformed on the subject. It takes effort; consistent, intelligent, habitual effort. Why is it then when almost the same type of “lie” is aired on television we believe it wholeheartedly. “Be ripped in ‘X’ many days” and “Gain 2 inches on your arms in 3 weeks.” or “I lost 6 inches off my waist with the new Ab machine.” On and on the wild testimonials come rolling in. Why do so many of us view fitness like buying a lottery ticket saying maybe this is the one gadget or diet that will give me that fabulous body.

Good Body

Remembering some years ago a Presidential campaign where extravagant promises were made, the media asked the general public if they would vote for this candidate, believing he could deliver on his promises. There was one response that typified the voters view on this candidate. “I don’t believe he can do all that he says but I am voting for him because if he can do half of what he promises it will be great.” It reminds me of a 60s song “Tell me lies, tell me lies, tell me sweet little lies”.

Better Body

The principles of developing a good body are the same as having a good marriage or business. Working at it daily is the basis of success in anything. I enjoy sharing with you some tidbits of advice on reaching your fitness goals. My better body journey was not a couple of months but rather a decade in the making. It is my sincere hope that you will adopt this building block philosophy for your fitness. Don’t believe the high intensity liars, believe in yourself that you can do it.

To build your fitness confidence start a journal. It can be a workout log or even your day-timer. Just start scheduling and documenting “fitness appointments”. Being accountable to yourself in this way will strengthen your resolve to build a better body. Don’t lie to yourself with false promises of some grandiose gesture (usually high paid media hype) that will miraculously make you a fitness star. An honest accounting of your weeks progress or, lack thereof, will open up a tremendous new resource for determination and consistency. I have a hand written journal where daily I record my weight, body-fat %, waist size and arm size with a sewing tape measure.

The Best Is Yet To Come!

In addition to that every day is scheduled for a workout knowing that inevitably there will be rest days from workouts because of business or other things that steal my workout time and opportunity. Every rep and set I perform is documented by my hand on a simple 32 page notebook that can be found in any school supply department. This I have done for over a decade now. Yours need not be as extensive as mine but do start some honest entrees for your fitness goals. Keeping a daily (preferably) or weekly workout journal is the single most productive thing that you can do for your body.

If a man like me can forge a new body, starting in my forties, with improvements every year then so can you, start now!

Go With The Flow

Sometimes in life you just go to go with the flow! I know I keep talking about setting goals, keeping an exercise journal, proceeding in small increments as we challenge and improve our fitness levels. This then begs the question “When do you go with the flow”? The answer is when you have NO CHOICE.

Relaxing on waterfront boardwalk

A week ago Saturday I injured my shoulder. I knew by the unrelenting pain I had made a mistake. Typically “too much, too fast” causes injuries. Here is my four point plan for turning injuries around.

1) Seek Help – For me it was a visit to my son the chiropractor who after several tests determined the muscles strained and their extent of damage. “First stop all training, ice every hour then in 3 days we will re-evaluate and begin ultrasound.”

2) Participate in the recovery – It is not enough to go to the doc for some pills, stopping training and expect someone else to fix everything as you sit on your fanny and get fat. Follow instructions to the letter.

3) Reduce your diet – There is a cost for every mistake and that includes fitness, health, finances, everything in life! You will have a cost to bear for your mistakes so you do not make the situation worse. For me I did more cooking of low cal fish dishes, plenty of water and a purpose to eat less at every meal.

4) Keep busy – Activity is therapeutic in itself. Sitting on the couch feeling sorry or angry at yourself will not help heal you either emotionally or physically. Early morning walks with my wife and evening waterfront walks with Murphy my Chesapeake Bay Retriever provided the physical & mental activity needed to recharge on all levels.

10 Days with no training

In 2010 I had 3 surgeries. (Jan, May, October) They side lined my workouts for 10, 6 & 4 weeks respectively. My year’s gain in lean muscle mass, strength as well as endurance was the most significant since I had kept a log for over a decade now. What I am saying is that the body works in cycles, up and down. So to have a down period, if managed correctly, is actually a benefit in the long term.

This is no different that life’s experience so apply this 4 point plan to any of the many mistakes we make in life.

1) Seek help
2) Participate in recovery
3) Pay the cost (reduce diet)
4) Keep busy

Here’s wishing you a turnaround for every down time in your life. Keep fit, keep positive!