secrets to achieving your ideal physique · the ideal physique • throughout history, the ideal...
TRANSCRIPT
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