If I had to pick out the number one reason most people fail to achieve good results in the gym, guess what it would be?
Over-training. Exercising too much.
Sounds counter-intuitive, but trust me: It's quite real.
Folks write to me all the time and say...
"Jon, I don't get it. I cannot lose bodyfat and I'm running six days a week for an hour and training in the gym five days a week for 45 minutes!"
My answer back is usually:
"You are training 4x more than me, and I'm a fitness pro!"
Look, do you take 21 aspirin for a headache, thinking the more you take the faster your pain will go away?
No?
So why apply the same logic to fitness? Only a certain amount is required. Beyond that, you are spinning your wheels.
When I wrote 7 Minute Muscle (available here: 7 Minute Muscle) I exposed all the lies about training too long and why this is not the best way to achieve the results you want. Check it out if you want the facts.
One more thing: 75% of your progress will come in the kitchen, not in the gym or on the treadmill.
As for me, I would much rather eat smart and train less than train all the time and be forced to eat 6-8 times a day just to recover from it all.
That makes no sense to me at all.
You?
7 Minute Muscle <--- Less Is More!
Thursday, December 10, 2009
Tuesday, December 8, 2009
Find Out If You Too Are At Risk Good and Bad
Want to know what your real odds are of having a heart attack?
How about a stroke? Diabetes?
Okay, this isn't sounding like a positive letter... but hang in there. It gets a lot better and more positive.
I was having lunch today with my CPA and my good friend Sherry Strong. Sherry's upcoming book is a must-read. I will let you know when she's ready to release it.
Since Sherry has been here visiting me in Dallas I have learned SO much about natural food preparation and what really causes disease.
Our conversation took a turn to "doctor's tests." I think most of them are worthless. Some are vital.
It's important to know the difference.
I'm going to give you the three tests you absolutely must take if you want to help ensure your future health in a moment.
But first, let me give you Sherry's argument to my third test.
Yes, we nutritionists argue sometimes. ; )
I'll let you decide. But statically it's far more accurate than any blood test... and get this:
You can do it at home for freee.
So far, are you with me? Good.
I'm going to go in reverse order, third test to last...
The third test is simply this:
Measure your waistline. Use a tape measure and do not pull it tight. Measure right below the navel.
Write down that number in inches.
Then measure your height out of shoes in inches. Write that down too.
Multiply your waist inches by 2. If that number is greater than your height inches you are FOUR TIMES more likely to have heart disease.
For example, if you have a 36-inch waist and you are 70 inches tall, you are at a much greater risk for heart disease (36 x 2 = 72 which is greater than 70.) However if you have a 34-inch waist and you are 70 inches tall, you risk is far less (34 x 2 = 68 which is less than 70.)
Four times. That's more predictive than cholesterol tests by far.
And a lot less expensive to boot.
Don't just read about this test -- DO IT. I'll give you something you can do ABOUT it if you fail this test in a second.
The great news is that this is one factor that is totally within your control.
Test number two: Know your SED rate. This is an inflammatory marker in the blood.
Test number one: Know your hsCRP and LP(a) levels. Both of these can be done as one test usually. Both are inflammatory markers as well as key indicators of heart health.
Go to your doctor and ask for these three blood tests. Usually they can be done all at once. Sometimes they are separate, but they are all crucial.
If you are thin and look healthy, listen to this:
You too can be Lance Armstrong or Jim Fixx....and not know it.
Lance and Jim looked like two of the healthiest men on the planet. Lance beat testicular cancer but came within an inch of his life. Jim died after a short jog of a heart attack very young in life.
Looks can be deceiving.
This is Sherry's argument -- and she's totally correct.
That's why I give you THREE (well, actually four) TESTS.
You see, it's virtually impossible to have a normal SED rate, a normal hsCRP level and a normal LP(a) level and be at imminent risk for any of these killer diseases.
Possible, perhaps -- but almost not.
So, if you look healthy and feel like a bazillion bucks, you still need to know your levels of these inflammatory markers.
If you are overweight or obese, you totally absolutely MUST do the waist/height test as well as the others.
You see, it goes both ways.
Some obese folks test out okay at the doc's office. Their cholesterol, blood pressure, and all typical readings are okay. Rarely does a doc run an hsCRP or LP(a). And rarely do they run a SED rate.
See the importance here?
Both the fit and the unfit can be at dire risk and not even know it.
Now, here's the solution:
A low-inflammatory nutrition and training plan, along with plenty of stress-free time.
I can help you with the first two things.
The third thing -- de-stressing -- is up to you. You may want to spend 30 minutes a day doing yoga, walking, meditating, praying, or whatever calms your MIND and BODY down.
Check it out:
Lance and Jim were both doing insane amounts of exercise... so much that they demanded insane amounts of high-inflammatory foods. Foods like processed carbohydrates for example.
And they both got sick. One of them died.
My good friend Dr. Steven Chase believes that 85% of cancer is preventable.
Re-read that: 85%. And he's an oncologist -- a cancer doctor.
And you know heart disease is 95% preventable... or did you?
But all of these killers, especially diabetes, demand a low-insulin, low-inflammatory nutrition and exercise plan.
Lance and Jim had sky-high inflammatory levels from all that exercise. It was literally TOO much exercise.
That's why so many marathoners die of heart attacks. They eat inflammatory foods and engage in high-stress exercise for too long of a time.
So, what's the answer?
1. Short workouts that are intense, effective, and enjoyable. Weights and cardio both, or in-home resistance workouts will work fine.
2. Longer "soft" workouts like brisk walking that helps de-stress the body and burn more bodyfat.
3. A nutrition plan that allows for your favorite foods at the RIGHT TIME of the day but also helps you burn bodyfat without activating your body's stress-producing hormones like cortisol...cool.
Most nutrition plans are stressful. Big mistake. Stress can cause you to hold on to bodyfat. Plus stress causes inflammation.
Most workout plans are either too easy or too intense for too long a period of time. My System is super-short (7-14 minutes a day, plus walks when you can.) This is enough to build all the muscle you need plus burn bodyfat when combined with the nutrition plan.
My System's nutrition plan is ideal if you are willing to "diet" for a day or two, then enjoy a day of eating "normal" foods.
Hey, no one is perfect. Anyone who has half a brain should know that not very many people (myself included) are willing to do without their favorite foods forever.
That's silly -- and it's not necessary to burn bodyfat.
In fact, my System 'demands' that you eat these foods at certain times TO BURN MORE BODYFAT!
Wild, isn't it?
It's the System I've used for years.
It's the combination of two books:
7 Minute Muscle + Every Other Day Diet
Get them both for one low price...
Go here:
7 Minute Muscle <--- Helps you pass the tests Any of my three Upgrade Kits come with both books, a full year of support from me on the Every Other Day Diet group Forum, and so many bonuses I can't list them all. This combo is something I am so very proud to share with you. It's the ultimate System for lowering bodyfat, increasing lean muscle, lowering insulin, lowering inflammation, and ensuring your health. Whether you are in shape or obese, this System is one that will work for you. 7 Minute Muscle <--- Helps you pass the tests
How about a stroke? Diabetes?
Okay, this isn't sounding like a positive letter... but hang in there. It gets a lot better and more positive.
I was having lunch today with my CPA and my good friend Sherry Strong. Sherry's upcoming book is a must-read. I will let you know when she's ready to release it.
Since Sherry has been here visiting me in Dallas I have learned SO much about natural food preparation and what really causes disease.
Our conversation took a turn to "doctor's tests." I think most of them are worthless. Some are vital.
It's important to know the difference.
I'm going to give you the three tests you absolutely must take if you want to help ensure your future health in a moment.
But first, let me give you Sherry's argument to my third test.
Yes, we nutritionists argue sometimes. ; )
I'll let you decide. But statically it's far more accurate than any blood test... and get this:
You can do it at home for freee.
So far, are you with me? Good.
I'm going to go in reverse order, third test to last...
The third test is simply this:
Measure your waistline. Use a tape measure and do not pull it tight. Measure right below the navel.
Write down that number in inches.
Then measure your height out of shoes in inches. Write that down too.
Multiply your waist inches by 2. If that number is greater than your height inches you are FOUR TIMES more likely to have heart disease.
For example, if you have a 36-inch waist and you are 70 inches tall, you are at a much greater risk for heart disease (36 x 2 = 72 which is greater than 70.) However if you have a 34-inch waist and you are 70 inches tall, you risk is far less (34 x 2 = 68 which is less than 70.)
Four times. That's more predictive than cholesterol tests by far.
And a lot less expensive to boot.
Don't just read about this test -- DO IT. I'll give you something you can do ABOUT it if you fail this test in a second.
The great news is that this is one factor that is totally within your control.
Test number two: Know your SED rate. This is an inflammatory marker in the blood.
Test number one: Know your hsCRP and LP(a) levels. Both of these can be done as one test usually. Both are inflammatory markers as well as key indicators of heart health.
Go to your doctor and ask for these three blood tests. Usually they can be done all at once. Sometimes they are separate, but they are all crucial.
If you are thin and look healthy, listen to this:
You too can be Lance Armstrong or Jim Fixx....and not know it.
Lance and Jim looked like two of the healthiest men on the planet. Lance beat testicular cancer but came within an inch of his life. Jim died after a short jog of a heart attack very young in life.
Looks can be deceiving.
This is Sherry's argument -- and she's totally correct.
That's why I give you THREE (well, actually four) TESTS.
You see, it's virtually impossible to have a normal SED rate, a normal hsCRP level and a normal LP(a) level and be at imminent risk for any of these killer diseases.
Possible, perhaps -- but almost not.
So, if you look healthy and feel like a bazillion bucks, you still need to know your levels of these inflammatory markers.
If you are overweight or obese, you totally absolutely MUST do the waist/height test as well as the others.
You see, it goes both ways.
Some obese folks test out okay at the doc's office. Their cholesterol, blood pressure, and all typical readings are okay. Rarely does a doc run an hsCRP or LP(a). And rarely do they run a SED rate.
See the importance here?
Both the fit and the unfit can be at dire risk and not even know it.
Now, here's the solution:
A low-inflammatory nutrition and training plan, along with plenty of stress-free time.
I can help you with the first two things.
The third thing -- de-stressing -- is up to you. You may want to spend 30 minutes a day doing yoga, walking, meditating, praying, or whatever calms your MIND and BODY down.
Check it out:
Lance and Jim were both doing insane amounts of exercise... so much that they demanded insane amounts of high-inflammatory foods. Foods like processed carbohydrates for example.
And they both got sick. One of them died.
My good friend Dr. Steven Chase believes that 85% of cancer is preventable.
Re-read that: 85%. And he's an oncologist -- a cancer doctor.
And you know heart disease is 95% preventable... or did you?
But all of these killers, especially diabetes, demand a low-insulin, low-inflammatory nutrition and exercise plan.
Lance and Jim had sky-high inflammatory levels from all that exercise. It was literally TOO much exercise.
That's why so many marathoners die of heart attacks. They eat inflammatory foods and engage in high-stress exercise for too long of a time.
So, what's the answer?
1. Short workouts that are intense, effective, and enjoyable. Weights and cardio both, or in-home resistance workouts will work fine.
2. Longer "soft" workouts like brisk walking that helps de-stress the body and burn more bodyfat.
3. A nutrition plan that allows for your favorite foods at the RIGHT TIME of the day but also helps you burn bodyfat without activating your body's stress-producing hormones like cortisol...cool.
Most nutrition plans are stressful. Big mistake. Stress can cause you to hold on to bodyfat. Plus stress causes inflammation.
Most workout plans are either too easy or too intense for too long a period of time. My System is super-short (7-14 minutes a day, plus walks when you can.) This is enough to build all the muscle you need plus burn bodyfat when combined with the nutrition plan.
My System's nutrition plan is ideal if you are willing to "diet" for a day or two, then enjoy a day of eating "normal" foods.
Hey, no one is perfect. Anyone who has half a brain should know that not very many people (myself included) are willing to do without their favorite foods forever.
That's silly -- and it's not necessary to burn bodyfat.
In fact, my System 'demands' that you eat these foods at certain times TO BURN MORE BODYFAT!
Wild, isn't it?
It's the System I've used for years.
It's the combination of two books:
7 Minute Muscle + Every Other Day Diet
Get them both for one low price...
Go here:
7 Minute Muscle <--- Helps you pass the tests Any of my three Upgrade Kits come with both books, a full year of support from me on the Every Other Day Diet group Forum, and so many bonuses I can't list them all. This combo is something I am so very proud to share with you. It's the ultimate System for lowering bodyfat, increasing lean muscle, lowering insulin, lowering inflammation, and ensuring your health. Whether you are in shape or obese, this System is one that will work for you. 7 Minute Muscle <--- Helps you pass the tests
How Long To Rest Between Sets
A lot of my readers ask me how long to rest between sets while exercising.
The answer is: It depends on your goals.
If you are training to increase strength, I recommend resting a bit longer - up to two minutes for exercises like squats and heavy dumbbell work. But if you want to burn the most amount of bodyfat and gain lean muscle, I recommend resting for very short periods of time.
"The Iron Guru" Vince Gironda used to recommend leaving your hands on the bar between sets -- now THAT is short rest intervals! He would frequently rest only 15-20 seconds between sets.
This is similar to the strategy I use in 7 Minute Muscle -- very short rest intervals and very intense training. Smart, short, efficient. That's the way to go.
A good place to start is simply reducing your rest intervals by 10 seconds. No matter what workout you're using, decrease your rest by 10 seconds between sets. You may not be as strong on the last few sets (if you are training traditionally... if you use 7 Minute Muscle your rest is "built-in" and not an issue.) Over time you will work your way back up to the same amount of sets and reps but done in far less time.
This means more work output, which means more muscle if your nutrition is good.
This is the best way to train most of the time: Limited rest, intense sets, and short workouts.
They are the ones that produce results.
Go here for more information --
7 Minute Muscle <--- Short, effective workouts Recommended Sites: EODD - Every Other Day Diet Review
NaturaPause - Hormone Diet Review
The answer is: It depends on your goals.
If you are training to increase strength, I recommend resting a bit longer - up to two minutes for exercises like squats and heavy dumbbell work. But if you want to burn the most amount of bodyfat and gain lean muscle, I recommend resting for very short periods of time.
"The Iron Guru" Vince Gironda used to recommend leaving your hands on the bar between sets -- now THAT is short rest intervals! He would frequently rest only 15-20 seconds between sets.
This is similar to the strategy I use in 7 Minute Muscle -- very short rest intervals and very intense training. Smart, short, efficient. That's the way to go.
A good place to start is simply reducing your rest intervals by 10 seconds. No matter what workout you're using, decrease your rest by 10 seconds between sets. You may not be as strong on the last few sets (if you are training traditionally... if you use 7 Minute Muscle your rest is "built-in" and not an issue.) Over time you will work your way back up to the same amount of sets and reps but done in far less time.
This means more work output, which means more muscle if your nutrition is good.
This is the best way to train most of the time: Limited rest, intense sets, and short workouts.
They are the ones that produce results.
Go here for more information --
7 Minute Muscle <--- Short, effective workouts Recommended Sites: EODD - Every Other Day Diet Review
NaturaPause - Hormone Diet Review
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