• Former Fat Guy Newsletter
  Health * Fitness * Regeneration * Empowerment
  
  Weight Management Strategies by Rob Cooper
  
  Issue 15 15 May 2006
  
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  Former Fat Guy dot com
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  2 Join? 2 Leave?...See End
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  CONTENTS:
  
  1: Quick Intro...
  
  2: Exercise - Movement Sufficiency NOT Calorie Deficiency
  
  
  
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  1: Quick Intro:
  
  Hi Friend, I wrote part two of my article series about
  movement - walking in particular.
  
  I just received this article from David Grisaffi about
  "movement sufficiency, not calorie deficiency" and it's not
  only in theme with my article but also a practice I subscribe
  to. I hope you enjoy it.
  
  as for me, I spent a week in New Jersey and then 3 days in
  New York City seeing the sights. Wow, what a city. Not at
  all as big as I thought it would be, but very dense and
  very vertical!
  
  I'm spending this week in Los Angeles at a seminar so might
  not be able to return any emails for awhile.
  
  part 3 of the series "Jump Start Your Fat Loss" will be out
  soon. If you're new to the newsletter, see the bottom for
  links to part 1 and 2 so you can get started asap.
  
  I still have a lot of emails to answer regarding food combining
  and eating meat that I will get to as well.
  
  Until next time
  
  Namaste
  Rob Cooper
  
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  Tom Venuto - Lifetime Natural Competitive Bodybuilder, Personal
  Trainer, Fitness Nutritionist, and Professional Success Coach
  teaches you his body transforming success system jam-packed with
  all the rapid make-over methods previously known to only a
  handful of top competitive bodybuilders and sexy fitness models.
  
  http://www.formerfatguy.com/burnthefat
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  2. Exercise - Movement Sufficiency NOT Calorie Deficiency
  
  If you want to reduce your body fat, then you must focus on increasing the amount of exercise you perform rather than decreasing your food intake. National studies and from my personal experience from years of exercise and nutrition counseling leads me to an interesting and significant relationship between lack of physical activity and fat. Not surprisingly, the more sedentary you are the more body fat you will possess.
  
  I strongly recommend people who want to lose weight start increasing their physical activity. Just being more active in general (such as climbing the stairs instead of taking the elevator, mowing your lawn with a push mower instead of a riding mower, moving around instead of sitting still, sitting instead of lying down and even showing some excitement and enthusiasm instead of boredom), are all things that more effectively burn calories and reduces body fat.
  
  Everyone seems to have lost sight of the value of being active.
  Consider this: A half-hour aerobic workout accounts for far less energy expenditure than our minute-to-minute movement patterns in the office or at home including things as simple as washing your dishes by hand instead of using a dishwasher. It all adds up.
  
  Millions of Americans are trying to lose weight, spending approximately $30 billion plus a year on diet programs and products, and often, they do lose some weight. But if you check with the same people five years later, you will find that nearly all have regained whatever weight they lost. I recently read about a national panel that sought data to determine if any commercial diet program could prove long-term success.
  Not a single program could do so.
  
  Being overweight and especially being obese predisposes you to a number of diseases and serious health problems, and it's now a known fact that when caloric intake is excessive, guess what happens to the excess? It's stored as body fat.
  
  Elevated blood sugar is the culprit, because most people eat an excess of carbohydrates both simple and complex. When this happens, a cascade of hormonal actions occur to maintain balance. The more you eat this way, the more fat you accumulate and that fat becomes much more difficult to remove. I cannot emphasize enough the need for human movement.
  
  The lack of movement has many negative effects on your body and body structures. For example: a lack of movement causes many negative effects on your joints, ligaments, bones, muscles and your heart such as shrinking of the joint capsules, increased compression loading on your joints, decreased thickness of collagen fibers for failure rate of your ligaments, decreased bone density and bone spurs in your bones, decreased muscle mass, decreased mitochondrial content, decreased thickening of collagen fibers for your muscles, decreased maximal heart rate decreased the O2 Max for your heart.
  
  According to Seaman and the Journal of medical physical therapy, "two main promoters of degeneration are repetitive strain and sedentary lifestyle."
  
  People who diet without exercising often get fatter with time. Although your weight may initially drop while dieting, such weight loss can usually be attributed to elimination of excess fluid. As stated above, when the weight returns, it comes back as fat and more stubborn fat.
  
  As you lose weight via diet only, your body's calorie burning furnace is reduced. What happens is your physiology interprets the dramatic decrease calories and moves on its innate starvation instincts. To avoid getting fatter over time, increase your metabolism by exercising regularly.
  
  In my last newsletter, I talked about walking. Walking is one of the best exercises for strengthening bones, controlling weight, toning the leg muscles, maintaining good posture and improving positive self- concept. Increasing your daily movement can be as simple as walking more.
  
  Another great way to reduce body fat is by resistance training. There are many types of resistance training that are very effective at building muscle (and muscle burns body fat). These programs can be fun and engaging at the same time.
  
  One program I highly recommend is what I call" the spin routine." The routine incorporates all different movement patterns, aerobic and interval training in addition to fat burning.
  
  Here is an example of a level I spin routine:
  
  Spin Training Routine One
  Exercise Rest Intensity Tempo Repetitions Sets
  A1Squat 90's BW/60%1rm Slow 12-15 1-3
  
  A2 Bench Press 60% 1rm 313 12-15 1-3
  /Push Ups
  
  A3 Dynamic Lunge BW 313 12-15 L/R 1-3
  
  A4 Chek Press 60% 1rm 333 8-12 1-3
  
  A5 Lat Pull Down 60% 1rm 313 12-15 1-3
  
  Perform all exercise one after the other with no rest
  Ex: A1-A2-A3-A4-A5 rest 90's repeat for desired sets
  
  Core Routine
  4 point transverse/ BW 10H-10R 15 1
  abdominis vacuum
  Floor Crunch 60s BW Slow 8-12 1-3
  
  Cardio Workout: 15 minutes hard after the above resistance training session. You have a choice of what you would like to do. Choose from:
  Exercise Bike, Elliptical machine, Treadmill, Stair climber, Versa climber.
  
  Circuit training is performed without any rest between exercises. Only rest after each circuit of exercises in this case 1 and = minutes or 90 s.
  
  You can also put together your own routine using the exercises in this section. Just make sure you can do the exercises in proper form and never go to failure (muscular fatigue) like in bodybuilding. Always do core conditioning last. This prevents stabilizer fatigue and possible injury.
  
  All exercise should follow the basic protocol as described below.
  
  Exercise: The exercise to be performed in the core routine. Each exercise is placed in order of execution.
  
  Rest: This is the period of time you rest between exercises or if given more then one set between sets of the same exercise. Min or sec can display the number.
  
  Intensity: This is the amount of workload or how hard you are going to work. BW indicates bodyweight. You will find out what intensity you should use with regard to the amount of weight by the repetition number.
  If you see - 2 then this means stop two reps before your maximum effort.
  
  Lifting Speed or Tempo: This indicates speed of movement. The first number indicates the first movement of the exercise, the second number indicates isometric part of the exercise and the third number indicates the final part of the exercise. For example: 323 simply means three seconds on the first movement, hold for two seconds and three seconds on the final part of the movement. Also there are times when it will be displayed in 10-second hold (H) and 10-second rest. Plus there will be times when you see slow, medium and fast.
  
  Reps: This is the amount of muscular action you do within a set. When you can complete more then the described amount of reps with no muscle soreness, increase the weight by five percent. A - sign may be in front of some repetition suggestions in the exercise table. The - sign indicates to not go to the maximum amount of reps. A - 2 simply means do not go all the way to 10 if the rep window is 8-10.
  
  Sets: This is the amount of workload for a given exercise sequence. For
  example: if you see an exercise that says sets 1-3, then begin with one set of the exercise. You can add sets as long as you have no muscle soreness at the next scheduled workout date.
  
  When it comes to good health and weight loss, exercise and diet are
  inter-related. Exercising without maintaining a balanced diet is no
  more beneficial than dieting while remaining inactive.
  
  If you need help with flattening your abs, nutrition and lifestyle improvements you'll need to make in order to reach you goals, you'll find it at http://www.formerfatguy.com/muscle/abdominals/firmandflatten/index.asp
  
  
  David Grisaffi, C. H. E. K. II, CFT, PN
  Corrective Exercise Kinesiologist II
  Golf Biomechanic
  Nutrition and Lifestyle Coach II
  http://www.formerfatguy.com/muscle/abdominals/firmandflatten/index.asp
  
  
  [Rob's Note:] Interestingly enough, we both did articles on walking last month.
  
  You can also listen to a short interview with David at
  www.10minuteswith.com
  
  quick audio interviews of fitness, health and personal development
  authors and speakers.
  
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  Jump Start Your Fat Loss Article Series
  
  Article One:
  http://www.formerfatguy.com/weblog/2006/04/jump-start-your-fat-loss-issue-1.asp
  
  Article Two:
  http://www.formerfatguy.com/weblog/2006/04/jump-start-your-fat-loss-issue-2.asp
  
  
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  Disclaimer: before starting any health or fitness program,
  please consult a physician.
  
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  Highly Recommended By Rob...
  
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  http://www.FormerFatGuy.com/peak/
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  PS, if you're at all interested in making some new life changing
  habits, easily and effectively, check out Dan Robey's The Power
  Of Positive Habits:
  
  http://www.formerfatguy.com/go/positivehabits
  
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  May 12th, 2006 at 6:17 pm

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