SecretstoAchieving

yourIdealPhysique

TheIdealPhysique

•  Throughouthistory,theidealphysiquehasmeanttwothings:– Lean– Muscular

Greekpo(ery525BC

1.OurgenesdonotdifferfromourPaleolithichunter-gathererancestors.

2.CulturalevoluEonnowoccurstoofastforgeneEcaccommodaEon,resul8nginanever-greaterdissocia8onbetweenthewayweliveandthelifestyleforwhichourgenomewasoriginallyselected.

3.OurAncestor’sdietandlifestyleholdsthekeytorealizingouridealphysique.

Sohowdidwegofromlookinglikethis…

ToThis…

TheStandard

“Therealityisthatwhatwenowconsidereliteathleteswereoncethenormineveryhunter-gatherersociety.”

-Dr.JamesChestnut

“Thereisagreatdealofdatato

showthatthestrength,agility,

stamina,power,bonedensity,

bodycomposiEon,andmuscle

massofaveragehunter-gathererswasequaltothatoftoday’sOlympicathletes.”

TheAmericanTrend

•  In1960theaverageweightforamanwas160pounds.By2002thathadjumped191pounds!

•  In1960theaverageweightforwomanwas140pounds.By2002thathadjumped164pounds!

•  65%ofAmericansareoverweightorobese

TheSameGenesOurgenesdonotdifferfromourPaleolithic,hunter-gatherer,pre-agricultural,pre-industrialancestors.

“Thehumangenomehaschangedlessthan0.02%in40,000years.”

-Dr.LorenCordain-ThePaleoDiet,2002

“ModernHomosapiensares.llgene.callyadaptedtoapre-agriculturalhunter-gathererlifestylebecausetheoverallgene8cmakeupofHomosapienshaschangedli(leduringthelast10,000years.”

-JournalofAppliedPhysiology93:3-30,2002

Mismatchbetweenlifestyleand

genesCulturalevoluEonnowoccurstoofastforgeneEc

accommodaEon,resul8nginanever-greaterdissocia8onbetweenthewayweliveandthelifestyleforwhichourgenomewasoriginallyselected.

“FromageneEcstandpoint,humanslivingtodayareStoneAgehunter-gatherersdisplacedthrough8metoaworldthatdiffersfromthatwhichourgeneEcconsEtuEonwasselected.

MostCommonlyEaten“Foods”

•  WhiteBread

•  Coffee•  Hamburgers

•  FrenchFries•  Pizza•  HotDogs

“Affluent populations habitually consume a diet that was unknown to the human species a mere ten generations ago.”

- ‘Conquering Suffering, Enriching Humanity, The World Health Report’ – WHO, Geneva 1997

AHealthyStandard?Thefoodguidepyramid,waspublishedbytheUSDAin1992

TypicalAmericanDiet

•  756Doughnuts•  60PoundsCakes&Cookies•  23GallonsIceCream

•  7PoundsPotatoChips•  22PoundsCandy•  200S.cksGum

•  365ServingsSodaPop•  135PoundsRefinedSugar

ObesityTrends*AmongU.S.Adults

BRFSS,1995(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person

No Data <10% 10%–14% 15%–19%

ObesityTrends*AmongU.S.Adults

BRFSS,2006(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

AHealthyStandard?

•  Thefoodsaredividedinto4basicgroups:• meat&fish

•  fruits&vegetables• milk&dairyproducts

•  Bread,grain&cereal

•  Ourancestorslivingbeforethedevelopmentofagriculture(10,000yearsago)derivedalltheirnutrientsfromthefirst2groups.

TheResult

“World-wide,theadopEonofthisdiethasbeenaccompaniedbyamajorincreaseincoronaryheartdisease,stroke,variouscancers,diabetesandotherchronicdiseases.”

‘ConqueringSuffering,EnrichingHumanity,TheWorldHealthReport’–WHO,Geneva1997

ANewStandard

•  Ourancestor’sdietandlifestyleholdsthekeytomaximizingourpotenEalfortheidealphysique.

OUR ANCESTOR’S DIET Consumedprimarilyfruitsandvegetables(65-95%oftheirdietwasplantfoods)

AverageAmericaneatsonly3.6servingsoffruitsandveggiesaday!

–  That’sincludingfriedpotatoes,jams,andfruitjuices!

Theyhadafiberintakeof100grams/day

–  TypicalAmericandiethaslessthan15grams

–  ImprovesinsulinsensiEvity,Improvesgastro-intesEnalfuncEon,Helpsmaintainnormalcholesterollevels,increasessaEetyandreducescaloricintake

Theremainderoftheirdietsweremadeupoflean,free-range,grass-fedgamemeats,wildfish,nutsandseeds

TheyhadtheidealfamyacidraEoofbetween2:1and1:1ofOmega-6:Omega-3

•  ThemodernraEoisbetween20:1and50:1

•  Increasethermogenesis,IncreaseinsulinsensiEvity,IncreasethesecreEonofLepEn,Encouragetheburningofstoredbodyfat,InhibittheproducEonofaspecificenzymethathelpstocreatebodyfat

Youmusteatthefoodsyourgenesaredesignedfor!

ALLyourfoodshouldcomefromfoodgroupsthatexistedpriortotheagriculturalrevoluEon

Inotherwords,ifitdoesn’trun,swim,flyorgrowoutofthegroundasafruitorvegetable,DON’Teatit!

Whataretheresultsofyourprogram?

ThoseWhoWantResults

vs

ThoseWhoGETResults

•  ThemoreI'maroundinthestrengthtraining/personaltrainingfieldthemoreInoEceonething:therearemainlytwokindofpeopleinthegym-thosewhoaretrainingtogetresultsandthosewhoaretrainingbecausetheyloveit.Ironicallyoverthelongrun,onlythela(ernormallygetresults!

•  SomepeoplewhotrainmerelytogetresultswillsomeEmesgetshorttermresults,buttheyneverachievelongtermsuccess.

–  Why?

–  BecauseapertheiniEalphase(whereresultscancomequickly)progressingphysiqueandstrength-wisecanbecomeextremelydifficultandarduouswork

•  Soifareinitonlyfortheresults,thesewillnevercomefastenough

•  SoyouhavetoworkHARDtomakechangestoyourbody,andifyoudon'tlovetheprocessyouwontmakeit!

•  IfsomebodygavemeapillthatwouldstopmystrengthandbodycompprogressforeverI'DSTILLTRAINASOFTENANDASHARDASIDONOW.BecauseIlovetraining,andchallengingmyself.Thechangesmybodyundergoesarejusticingonthecake.

ThoseWhoWantResults

vs

ThoseWhoGETResults•  Progressionisneverlinear–youwillhaveupsanddowns•  Becauseofthenon-linearaspectofprogressionpeople

whoareinitonlyfortheresultsopenthemselvesto

"soluEons"thatareactuallycounterproducEve:

– MagicPillDiets,Steroids,appeEtesuppressants,diet

pills,sEmulants,etc.

– Constantprogramchange

– StoptrainingenErelybecauseit’snot“worth”theeffort

MasteryFocusedvsResultsFocusedAsGeorgeLeonardsaysinMastery:TheKeystoSuccessandLong-TermFulfillment

“Howdoyoubestmovetowardmastery?Toputitsimply,youpracEcediligently,butyoupracEceprimarilyforthesakeofthe

pracEceitself.”

“…Thedesireofmostpeopletodayforquick,sure,andhighly

visibleresultsisperhapsthedeadliestenemyofmastery.”AndasRussellSimmonssays,

“Somepeoplesay‘keepyoureyesontheprize,’butIdisagree.Whenyoureyesarestuckontheprize,you’regoingtokeepstumblingandcrashingintothings.Ifyoureallywanttogetahead,you’vegottokeepyoureyesfocusedonthepath.”

TheSecrettoResults

•  Ifyouareinitonlyfortheresults...youwontgetmuch!

•  Therealsecrettogetnglongtermprogressis

to…

FALLINLOVEWITHTHEPROCESS!...lettrainingbecomeoneofyourpassions.Thatwayyouwill

approacheverysessionlikeit'saprivilegetobe

there,you'llbeexcitedandmoEvatedtotrain

hardandassuchyouwillgetmoreresults.

TRAINING

TradiEonalCardioisDEAD

•  AerobictrainingisDEAD•  Whyhavewebeentoldforthelastseveraldecadestodo

aerobictraining?Theysaidit:

– Burnsfat– Developsaerobiccapacity(“cardiovascularfitness”)

•  ItisinefficientandineffecEvetotheextreme

•  Whetheryourgoalistolookbemerorbehealthierorperformbemer,aerobictrainingisavastlyinferiormethodoftraining.

•  Brief,sprint-likeeffortslasEngbetween3-60secondsisthepathtotransformingyourbodyintheshortestEme.

– EPOC36hours– HSL(hormone-sensiEvelipase)

TradiEonalCardioisDEAD

“Ifyouwanttolookbemer,intervaltraining.Ifyouwanttogetin

bemer shape or bemer cardiovascular fitness, interval training.

The million dollar quesEon: Why does anybody do aerobictraining?Because it’seasy! I lookataerobic trainingand thinkthereisnoonewhoshoulddoit.Thereisnolegi8matepurposeforthisformofac8vity.Theonlything it’sgoodfor is ifthat iswhat youwant todo– if youwant to runa10k, thenpracEce

running10k’s.Butifyourgoalistoperformbemerorlookbemer,what’s itgoodfor?Nothing.That’swhywedonotatanyEme,

doaerobictraininginmyfacility.”

-MikeBoyle,aworld-recognizedauthorityontraining

•  We’veallseenTVinfomercialsforAbBlastersandother

crunchmachinesthatclaimtoshedinchesoffyourwaist

– BuiltonafalsepresupposiEon•  PeopleaskmealltheEmewhattodoaboutthisproblem

areaorthatone–theirhips,theirstomach,theirarms,

theirbum,etc.

– Theareayoustorefatinisirrelevant.Theanswertofatlossisthesameregardlessoftheareayoustore

fat.Andit’snottostarveyourselftocreateacaloric

deficit,therealsoluEonisto…

IncreaseCaloricFlux!!

CaloricFLUX•  YouwanttobreakfreeofthecaloricrestricEonmodelbasedon

consuminglesscaloriesthanyouburnandstartthinkingthrough

theMAXIMALCALORICFLUXmodel

•  Anexampletoillustratethepoint:

–  Person#1burns2,000caloriesperdayandingests1,700–  Person#2burns3,500caloriesperdayandingests3,200

calories

–  ItistheSAME300caloriedeficitperday,butthesecondpersonhasafarhighercaloricflux,andasaresulttheywill

haveamuchleaner,moretonedphysique.

–  Person1willlookliketheaverage,mostlysedentarydieter.

Person2willlooklikeaneliteathlete.

•  Veryhighcaloricintakeandextremelyhighcaloricexpenditureisthepathtoextremebodytransforma8on

HowtoIncreaseCaloricFLUX

•  IncreasedailyacEvity,butmoreimportantlyincreaseresEng

METABOLICRATE

–  Thismakesitsoyou’renotonlyburningmorecaloriesduringyourworkout,butalsoduringtheother23hoursoftheday!

•  Addmoremuscletoyourbody!

–  Everyone–andImeanEVERYone–regardlessofwhattheysaytheirgoalsare(tobethinnerhereorthere,tolosefat,gain

muscle,getmore“toned”,etc)wantsthesametwogoals:Tolosefatandgainmuscle.

– Moremuscle=fastermetabolism•  EveryaddiEonal1lbmuscle=50calories/day

•  10lbsofmuscle=500cal/dayx7days/wk=3,500cal=1poundoffat

•  ThisistheKEYtopufngfatlossonautopilotthatvirtuallyeveryonewhotriestolosefatmisses!

•  ThisisthedifferencebetweenWORKINGOUTandTRAINING….

“WorkingOut”vs.TRAINING•  Maybeyoualreadygotothegymandyouthinkyouworkouthard…

•  Yousay,“Yeah,I’vebeensweaEng,challengingmyself,pushingmyself,andIburned____caloriesontheellipEcalmachine.”

Well,sweaEngandburningcaloriesisnottherealgoalwe’reaper.JustburningcaloriesandtryingconstantlytoburnmorethanyoutakeinisaLOSINGBATTLEthatwillul8matelyendupinmetabolicslowdown.

TherealgoaloftrainingisthesystemaEcandprogressivecreaEonofnewsEmulithatthebodyisrequiredtoadaptto.

IfyoudonotconsistentlycreatethesesEmuliforadaptaEon,youmaybesweaEngandburninglotsofcalories,butyouwillNOTchangeyourbodytoanysignificantdegree.

IfyouDOcreatetheses8muli,thenyouwillincreasemusclemass,andres8ngmetabolicrate,whichputsfatlossonautopilot.

ThisisaWINNINGba(le.

The#1WorkoutMistakePeopleMake!

•  Notunderstandingthedifferencebetween“workingout”andTRAINING.

–  TheArtofBalancingProgression,Consistency,andVariety

•  TheneedforVARIETY:–  Thebodyadaptstoagiventrainingprogramevery3-5weeksaccordingtoresearchdoneby

expertstrengthcoachCharlesPoliquin.

•  Sothosewhoremaindoingthesameexercisesforroughlythesamesetsandrepsformonthapermonth,yearaperyear,havebeenwasEngtheirEmesincethefirstmonthended.

•  TheneedforCONSISTENCY:–  Therearealsothosewhotrytoalways“keepthebodyguessing”anddodifferentexercises

andworkoutprogramsconstantly.

•  Thesepeoplealsogonowherefast,asthisstyleoftraininglacksenoughconsistencytoprovideaprogressivesEmulus.

–  Bothofthesewaysofexercising–whichalmosteveryonefallsinto–leadstraighttonowhere.

•  ForPROGRESSIONtohappen,weneedasystemaEcoverarchingprogramoftrainingwithmonth-longmicrocycles(togivetrainingvarietyevery3-5weeks)intelligentlyprogrammedintothelargertrainingmacrocycle(togiveenoughconsistencyforprogressiontotakeplace).

HowtoStructureYOURWorkoutProgram

•  Overallprogramstructureshouldbedeterminedbythe

primarygoal:FatLossorMuscleGain

– Workin3monthmacrocycles

– Workin1monthmicrocycles

–  Ifyourgoalisfatloss,thenyouwoulddothefirstand3rdmonthasfatlossprogramming,andthemiddlemonth

wouldbeamusclebuildingphase.

– Youshouldnotconstantlychangeallyourexercises…ALLphasesshouldusevariaEonsofthe7mainmovement

pamerns(squat,deadlip,lunge,horizontalpressandpull,

verEcalpressandpull)andhaveaconstantfocusof

masteryofthesemovementpamerns.

– ThefocusisCONSTANTPROGRESSIONonthese7movementpamerns

•  ThesingleMOSTimportantdeterminantofleannessisthedifferenceattheendoftheworkoutbetweenFATIGUEandACTIVATION!

–  Thismeansthatifyouhopetobelean,fitandtoned,youneedtodrasEcallyrethinkthewayyouarecurrentlyworkingout.

–  MorethanlikelyallofyourworkoutsnowarecreaEnglimletonoacEvaEonandtonsoffaEgue.

•  ThisistheOPPOSITEofwhatcreatesalean,muscularphysiquewitharagingmetabolismthatputsfatlossonautopilot.

•  MostpeopleworkoutwithonlyfaEgue/endurance-styletraining,withlimletonoexplosiveness,limletonoacceleraEontrainingorplyometrics,onlyonespeedoftraining,trainingtofailure,andemphasizedeccentrics.

–  ThisisarecipefordecreasinginsulinsensiEvity,converEngfasttwitchmusclefiberstoslowtwitch,decreasingmetabolicrate(longterm),andcreaEngnervoussystemfaEgueandburnout.

•  Increasedtrainingfrequency–dailyandweekly–  TrainingsegmentaEon(increasedEPOC,increasedmoEvaEonandphysicalperformance,decreasedneural

faEgue)

•  Increasingenergydemandsofeachexerciseandeachworkout–  CompoundmovementsratherthanisolaEonmovements

–  Wholebodyworkoutsratherthanbodypartsplits

•  Primingthenervoussystemandhormonesformaximalfatloss

–  MaximizeinsulinsensiEvitythroughemphasizingexplosiveness,maximaltension,andmaximalneuromuscularacEvaEon

–  HandstandsandJumps

•  NoextraEme,bigextraresults