A New Year, a New Body: The Complete 1. Week Body Transformation Program. Like most around the globe, you probably plan to shed a few pounds as part of a New Years Resolution. Unfortunately, like most, you're probably setting yourself up for failure. Get started right with Primer's 1. New Year. Editors Note: This is part 1 of Josef’s 4 part, 1. And I am doing it absolutely free. I don’t even need your email address. However, I would REALLY appreciate your before and after pics and testimonials. The Main Reason for New Year’s Failure and How To Set Yourself Up For Success In Advance. Dieting is the practice of eating food in a regulated and supervised fashion to decrease, maintain, or increase body weight. In other words, it is conscious control. Nutrition plan The 7% body-fat diet Strip the fat from your frame with this eight-week plan. Intermittent fasting diet for fat loss, muscle gain and health. Articles, research, diet advice, and free guides from IF-expert, Martin Berkhan. When I was growing up my favorite sport was hockey, and my favorite player was Wayne Gretzky. Last year was the first time in over a decade that ANYONE in hockey has scored even 6. Whereas, in 1. 98. Wayne Gretzky had 9. Ovechkin put up last year in goals per game! As the all- time leading goal scorer in hockey history he had remarkable aim with the puck, if he picked a point on the net, it was going in whether the goalie wanted it to or not. Wayne’s aim was so good that one time when he was behind the net he shot the puck up, over the net and bounced it off of the goalie’s back into the net. His aim was so good that if the goalie happened to be standing between him and the net he would simply turn the puck on it’s side as he shot it so that it would slide right under the goalie’s armpit. That’s amazing to see, but even more amazing after you’ve tried to play ice hockey. I have never played in the National Hockey League, but I am an outstanding teacher. In fact I am so good that in twenty minuets I can teach you to shoot the puck in ice hockey better than Wayne Gretzky could in his prime, during the best game that he ever played – even if you can’t ice skate. No bull. In twenty minutes I’ll have you shooting better than Wayne, assuming we had first blind- folded Wayne, and spun him around so much that he was dizzy and had no idea where the net was.“How could Wayne ever hit a goal that he can’t see?” you say. My question for you is, “How can you hit a goal that you don’t even have?” Most people start off their New Year’s by pulling something vague and meaningless (to them) out of their ass like, “Oh, I should lose weight,” or “I should start exercising,” or “I should start eating better.” Those are NOT goals. Mass building The muscle-building, fat-burning workout plan to build your perfect body Get it all Even though it is a very old industry, meat production continues to be shaped strongly by the evolving demands of customers. The trend towards selling meat in pre. Those are thing that you feel guilty about and think that you should do, and that kind of language will ensure that you FAIL. Goal Setting The Right Way by Spelling It The Wrong Way: S. M. M. a. r. T. My poor spelling is not just my poor spelling or semantics. S = specific, as in, specifically, what do you want? I can hear a few of you tuning out right now because you are saying to yourself, “oh, I’ve heard that before!” While I am sure you have heard it before I am also pretty damn sure that you haven’t actually applied it before.“To know and not to do is to not yet know.”- Zen Proverb. M = Measurable, as in, it isn’t real if you can’t put a number on it. When you ask most people “how’s your fitness program going?” they’ll reply with something like, “good” or “not so good.” The problem with both of those statements is that they are completely meaningless. How many pounds of fat = good? This is what people who have no idea how they are doing respond, and people who have no idea how they are doing are not likely to get anywhere at all. You NEED the cold, hard facts about how you are actually doing (NUMBERS) and how that compares to where you wanted to be.“Oh yeah, my workout plan is going real good.”M = Meaningful, as is, why the hell do YOU actually want to do this. Not why you think you should. Purpose is the driving force or the missing ingredient in your quest for a brand new body. He who has a large enough why can bear almost any how. Most people are so beaten down by weight- loss failures that they are pretty much shooting for the ground. Lose 6 Kilos in 6 Weeks & Transform Your Body with The Dangerously Fit 6 Week Body Transformation Makeover Challenge! Kenny you definitely provided some on this. NEW from the author of Burn the Fat, Feed the Muscle: The Burn the Fat Online Body Transformation System. So, they set extremely low and completely unmotivating goals. If you want fire in your belly then you need goals worth getting hot and bothered about. The Proof. With a good plan and follow through you can make progress at a staggering rate – a man in his 2. You can do that without starving, eating food that tastes great AND while having a life outside of the gym (3- 4hrs/week will get the job done). On Day 1 his stats were: 2. That shit will not be included for a lot of very good reasons. By the time people are actually going out to seek help they’re expectations for themselves are so low that they are usually selling themselves really short. They’ve tried poor advice from friends like, “eat only one meal per day and run for an hour everyday.” When that backfires, they get depressed and discouraged and assumed that they were the problem and that it’ just not possible to make the kind of progress that they want to make. T = Time bound, as in, how soon do you want to get there? Work will expand to fill the time allotted to it. And the journey to the body you want will drag on forever and ever if you don’t put a solid deadline on WHEN you are absolutely committed to being there. Most people resist and dread pressure like this because they don’t want to look like a fool if they fail to achieve by that date. That pressure is EXACTLY what you want. You WANT to be thinking, “shit, if I eat this cookie now I am going to look like a fat- ass tool when I go to the beach next month. Let me put that down and eat the apple instead.” If you just keep your goals to yourself then you’ll have no pressure and no accountability to achieve them, and odds are you will NOT achieve them. YES, it is infinitely more comfortable to keep it all to yourself and tell yourself bullshit like, “it’ll happen when it happens.” BUT, that comfort comes with a HUGE price – no accomplishment. As trite as it is, the difference between a lump of coal and a diamond IS heat and pressure. As much as your cynicism would have you pooh- pooh that, in your heart you know that it’s true. Business as usual = body as usual. You Are 3. 0min Away From Getting Off On The Good Foot. It’s 3. 0min if you focus for 3. You’ve already got a little momentum going, don’t waste it. If you wait then you are subject to the law of diminishing intent – the more time elapses between intention and action the less likely that intention is to be brought to life. Turn off the phone, log out of your email and don’t read part 2 of this article, just take action and get this done now.#1. Find out where you are now. Before you decide on your destination figure out where you’re starting from. This is very simple: Weigh yourself. Your weight can fluctuate by 5lbs or more in a day, so controlling as many variables as possible will ensure that you get some useful data when you weigh in. This is as simple as weighing yourself first thing on Monday mornings in the bathroom after you pee. Measure yourself. If your waist gets smaller you are leaner no matter what the scale says. Women should measure waist, thighs and hips, but testosterone will just put the fat in your belly for the most part. Pick a standard time, day and outfit – probably the same time as your weigh- in. Make an excel file with the date, waist circumference and your weight. You’re going to update this EVERY WEEK with your new data. We’re only talking 2- 3min of “work” per week to actually know if you are on track or not. Snag some “before” pics – no shirt, with short shorts – front, side and back. Yes, this will probably be embarrassing, BUT it will also be MOTIVATING. Most people have no idea how they actually look. This will really start to light a fire under your ass. Total Time: 5min (without distraction)#2. Decide where you’d really like to be. Where would you be EXCITED to be in 1. Figure out to the best of your guessing abilities what this would be in terms of waist size. Waist size is the most important number. If your waist shrinks, but your weight stays the same that means that you lost fat AND gained muscle at the same time. How else could you be smaller, but the same weight? This is the best of both worlds as it means that you are accelerating your metabolism while dropping body- fat, whereas most people lose metabolism while losing weight. Write this down. Really, write this down. In your journal or in a Word file. Total time = 5min#3. Decide when. Well, this is actually pretty much decided for you as this will be a 1. BUT do decide on an event where you will show off your new body in 1. If there isn’t an event already set- up, organize one. Total time = 5min#4. Get some leverage on yourself. Tell at least 3 supportive people about what you are about to do – where you will be, the date and about your “unveiling.” Oh, and send your before pics and your goal to me at . The more leverage you can get on yourself the better. Total time = 5min#5. Get clear on WHY you want to do this. In the 7 Habits of Highly Effective People, Steven Covey says that no matter where he goes in the world, and no matter the age, culture, sex, religion, or position of the people, whenever people get clear about their mission in life it all boils down to just 4 things – to live, to love, to learn and to leave a legacy. Everyone is different in how they go about acting on this, but everyone’s mission comes down to just those four elements. Now its time for you to connect the dots from fitness to the rest of your life – your whole life, not just looking hot with your shirt off. Take a few minutes, and really reflect, and write why and how being fit affects each of the four dimensions of your life. Include both what you will get when you succeed and what it will cost you if you fail – we are driven by both the carrot and the stick. Pollyanna positivity will not serve you here. They key is to feel what you write. To live: how much better will you look and feel? What kind of new clothes will you be able to get? To love: how can you take care of others when you have not first taken care of yourself? Does your significant other really deserve to be with someone who is a fat slob? Intermittent fasting diet for fat loss, muscle gain and health. It's been a good while since I last wrote about intermittent fasting. I guess largely because there's only so much to say about the topic and because I feel like I've said most of it. Unless you're going to make inferences based on animal studies, there's only so much you can extrapolate from the human experience and write about. Another part of it is that I've lost interest. Once your understanding of nutrition is complete, more or less, you reach a point of radically diminishing returns - at this point, expanding your knowledge further in this realm, won't make an iota of difference for your level of fitness. It's much more fruitful to improve your training regimen and understanding thereof. A rich body of research on the topic has been published since then. The ongoing interest in IF is not surprising, given its mystique that’s wrapped in ancient spiritual origins, all the way to its modern applications to clinical and aesthetic goals. The aim of this article is to bring the reader up- to- date on the scientific findings, with a particular focus on comparing IF regimes with conventional/linear dieting. After all, the question is not whether IF works – it obviously does, as does any mode of caloric restriction. The question is whether it works better than conventional dieting for improving body composition, and if so, to which contexts can we apply it. Article continues.. Importantly, they compared the effects of intermittent energy restriction (IER) to continuous energy restriction (CER) on bodyweight, body composition, and other clinical parameters. Their review included 4. IER with a CER condition. They found that overall, the two diet types resulted in “apparently equivalent outcomes” in terms of bodyweight reduction and body composition change. In addition, neither IER or CER was superior to the other at improving glucose control/insulin sensitivity. No different effects on thyroid, cortisol, and sex hormones were seen between IER and CER, though the authors concede that there’s insufficient research comparing neuroendocrine effects of the two diet types to draw definitive conclusions in this area. Interestingly, IER was superior at suppressing hunger. The authors speculated that this might be attributable to ketone production in the fasting phases. However, this effect was somewhat immaterial since it failed to translate into superior improvements in body composition or greater weight loss. MB: Well, that's not quite true. These studies didn't have a suitable control group, as the participants served as their own controls. Thus, you can't say that it didn't translate into . That's the problem with these systematic reviews Like it says in the paper. Only 1. 2 of the 4. IER with CER: the lack of direct comparison makes it difficult to determine whether IER is superior to CER, or for whom. Limitations of the review included the standard ones – relatively small sample sizes, relatively short trial durations, and heterogeneous study designs making comparisons outside of the same study difficult. An acknowledged limitation worth highlighting was that 1. Varady et al, University of Illinois at Chicago). Ideally, a more diversified and less concentrated set of labs is less likely to repeat the same errors or preserve the same biases. Speaking of the potential for bias, Varady has published a lay- directed book titled, The Every- Other- Day Diet (1. I’m not claiming that Varady is destined to make sure her ADF study results will always square up with her book, but it’s one of the potential caveats nevertheless. I would add to these limitations that there’s a severe lack of IER (and IER vs CER) studies that include a structured training component. MB: I agree wholeheartedly. I'm glad Alan brought this up. The opportunities for fuckery in the scientific literature are endless. Usually, industry is the culprit - you know, studies praising the benefits of snacks or breakfast (sponsored by Kellogg's or General Mills) or studies on the tremendous muscle- building effects of protein powders (sponsored by supplement companies) and the like. These studies can't fully be trusted and needs to be scrutinised more than the rest. They're suspect, because their funding comes from a source that would benefit from a positive result, and the results should always be taken with a grain of salt. And very often, almost always in fact, these studies arrive at a positive result. They seemed more like marketing than science. That's more than 9. Here's how to stop them. If you want to read more about this topic as it pertains to nutritional science, check out Marion Nestle and her writings. She's quite brilliant. Why Calories Count by Marion Nestle. I found this book in a large box of bullshit that I ordered from Amazon two years ago. It was the only thing worth scavenging and I intend to read it after I'm done with a few horror novels. I figure that I'd be properly warmed up by then. A book about food politics and marketing shenanigans can get quite dark and depressing no doubt. But food companies are as unlikely to fund research on intermittent fasting, as Coca Cola is unlikely to fund research on ketogenic diets. What Alan brings up is the potential for bias on the researcher's part, Krista Varady to be specific. Aside from researching intermittent fasting, she is also involved in selling books, namely books based off of the research she is doing. While I haven't read The Every- Other- Day Diet, but I have mixed feelings about Krista Varady. She does try a bit too hard for my liking. I covered her work* before in . Note that I'm wrongfully referring to Varady as . In short, she published a pretty shitty review of the subject, but then again, there weren't that many data points around in 2. Five years later, it's gotten a little better, but there's still not enough good data around to draw any definitive conclusions - and like Alan says, a lot of that data comes from the same lab (Varady's). It's worth mentioning that Varady appeared in a laughable infomercial documentary called . In it, Michael Mosley - the show host and soon- to- be- author, interviews researchers working in the field of intermittent fasting and Varady is one of them. After rewatching the segment she appeared in, I found her to be matter of fact and professional even though she dutifully suffered through all the TV show gimmicks thrown at her - they gorged on hamburgers and fries to show that you could stuff your face and still lose weight on ADF, for example. By the way, this . Seems like there was some kind of falling out between Varady and Mosley after that. Don't waste your money. If you want a book on intermittent fasting, pick up Eat Stop Eat. Now, speaking of Varady, there's nothing wrong with pushing your agenda, but don't shove it down peoples throats by publishing bad research and doing shady shit like failing to disclose your conflicts of interest, because that makes you suspect in my eyes. That said, there's nothing fishy about her recent work, as far as I can tell. It's entirely possible that Varady and her colleagues got together one night and decided amongst themselves to doctor the results, but I find that very unlikely. It's kind of spooky, but a client just sent me this two minutes ago. I'm mentioned on the same page as Mosley and Varady, and I'm reading it just as I finish up this paragraph. I believe he was reading a book by his doctor, Robin Willcourt. I'll have to ask about the title, so I'll add it here later for those interested. Update: Name of the book is Chasing Antelopes: Why All This Caused All That. When fuckery strikes in science, it's usually a lot more subtle and sinister. I would know, because years ago, I approached Alan with this subject. See, I had uncovered some sophisticated tampering with the results of a study that received a lot of spin on social media and the mainstream news. I was slightly distressed over the fact that he had missed it - the studies appeared in the AARR, not only once, but twice - and presented my findings. I needed a second opinion, because maybe I was making a hen out of a feather. Nope. Alan agreed, it was some shady shit. In fact, it was a case study in deceit. Career- ending, if you ask me. But to this day, no one has debunked the findings, and the researcher is still active; polluting the journals with more bullshit for every new study that gets published. Who knows, maybe one day I'll put an end to it. The key point of all this, is that science can't be trusted for shit, unless you do your due diligence and read the fine print. But in this particular case, concerning Krista Varady, I'm not worried. Article continues below.. This limitation also plagues the body of research comparing various within- day meal frequencies. Readers familiar with my work know that Brad Schoenfeld, James Krieger, and I did a meta- analysis on the effect of meal frequency on body composition, and found that higher meal frequencies were associated with greater losses of fat mass and greater retention of lean mass (2. However, sensitivity analysis revealed that the removal of a single study (2. It’s worth noting that the studies in our analysis (and in this entire body of literature) lacked sufficient protein. An exception was Arciero et al (2. Furthermore, 6 meals per day increased lean mass despite hypocaloric conditions. MB: Sure thing. Something like that only happens in a study sponsored by EAS, Alan. Article continues below.. However, the question of muscle gain via IF remains unanswered since the investigative focus of IF research has been on weight/fat loss and accompanying clinical effects. No IF studies in the current literature have focused on the goal of gains in muscle size and/or strength. As such, No IF studies to- date (at least none that have passed peer review) have included a structured, progressive resistance training program. This is untreaded ground fresh for the taking by researchers with the desire to do so. SKINNY- FAT TRANSFORMATION »The #1 Website for Skinny- Fat Men by Oskar Faarkrog. I recently started taking on more clients for my Online Transformation Program and today I’ll show you how increasing Calories can help you lose fat, if your metabolism is slower than it should be. To do that, I’ll use one of my new clients, Francis as an example. Francis is 3. 7 years old and for.
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