FormerFatGuy - Weight Management Strategies
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Former Fat Guy Newsletter
May 15th, 2006 at 12:12 pm
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: Question from Reader
3: 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, last month.
For those of you who have acted on this, you should be about
2 or 3 pounds lighter at this point, just from this simple
increase in exercise. Good job!
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. Question from a Reader
-----Original Message-----
From: stevensfamily@****.com
Sent: May 15, 2006 8:24 AM
To: rob@formerfatguy.com
Subject: Question
Rob,
When are you going to write a book about proper diet and exercise
for average middle-age people like myself who need to lose weight
and inches?
Mike
A: Mike, thanks for the question. I am in the process of writing
that very book right now. It's called "Fat Loss Fundamentals".
My intention is to have the book available by the end of the year.
Thanks for asking.
Rob
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3. 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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