"This should definately be a separate thread.. VERY important stuff: http://anthonycolpo.com/?p=3594
But to give you a conclusion for those lazy enough to read.. Cholesterol helps muscles to get stronger and to recover so eat as much cholesterol…"
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Summer Training - Fat knows no Seasons !
“It’s summer, I’ll be in the pool and ride the bike, I don’t need to train, I’ll sign up again in the fall.”
How many times have I heard that phrase these past few weeks? Not necessarily these exact words, but this exact
meaning.
It’s true, in the summer people are often in the pool, but how many do laps hard and long enough for it to be an actual workout?
Many parents will bike with the kids, but is that fast and far enough to be an actual workout?
Both activities are fine, but mostly people in general will not push themselves hard enough. And even if they do, this is just the cardio side of physical training activity.
Frankly, summer is also about pool/ back yard parties with hot dogs, burgers of different fatty content, and other
meats on the barbeque, often served with potato salad and/or chips, most often
with beer, soda, maybe wine coolers. None of which is healthy, none of which
will be outweighed by some splashing in the pool and slow-biking behind the
kids.
Of course I get the argument that “I have no time, the kids are on vacation, they need activating and to be brought
here and there and all over the place, and …” And?
Excuses!
Frankly, all I, my clients, you, anyone, needs … is 16 minutes per day, 5 days a week. 16 short minutes!
Seriously, the kids can play a video-game, watch TV, sleep in even, for 16 minutes while the parent(s) keep themselves in
shape. No, I’m not saying kids should spend their summer vacation doing
electronic activities, just long enough for mom and/or dad to stay in shape and
healthy! Or have them do the exercises with you, even better!
But … 16 minutes?
16 minutes.
7 minutes of resistance training which can be done with gym equipment either at home or at the gym, or with the
home version which needs minimal equipment; followed by a specific 9-minute
cardio workout. That’s it.
That is, seriously, it.
Is it a miracle program? Yes and no. Yes, because getting a good and efficient workout done that fast seems like a
miracle. No, because you will have to work hard. The resistance training is specific,
intense and concentrated. The cardio training is equally specific, done in
three parts of 3 minutes each in flowing succession.
You may be wondering what this great short, summer plan is.
It’s 7 Minute Muscle (7MM) – the home version being 7 Minute Body, with the home-training exercises explained in detail and with photos!
We have been using this protocol on and off since Jon Benson released the book about 3 years ago. I make sure that
my 12 weeks on this program coincides with the summer months as well as the
darkest of the winter months – when I feel more like staying under the covers
as long as possible in the morning and a short 16-minute workout keeps me snug
longer than a “normal” workout program.
Now, you have all heard that you cannot out-train a bad nutrition plan. And frankly, who wants to “diet” in the summer? Well, you may
also have heard that diets
don’t work. However, there is an ideal solution to both. A
nutrition plan which allows you to have a free meal every other day! (How cool
is that!?)
The snag? The rest of the time you will follow a specific eating pattern, and having a free meal every other lunch
means that you will be following the first, basic plan, known as the Primer
Plan. Of course, if you have weeks where you don’t have any social
activities planned, you can keep the free lunch to just two days that week.
Although I have switched around my workouts between 7MM and one or two other training
protocols for variety of exercise and intensity, I have not swayed from the Every Other Day Diet (EODD) in the past 3 ½ years since the
first edition came out, and neither has Lewis (as I'm the boss in the kitchen,
lol).
I do switch around on the 4 different plans though, during the Holidays and summer vacation I prefer the
more “lax” Primer Plan with one free lunch every other day; most of the year
I’ll do the Extreme Plan with one free lunch every 4th day; but at
times I switch to one of the two Lifestyle Plans which fit into a 7-day week
with two free lunches on days 3 and 7 – whether you want to have day 7 as
Saturday or Sunday is up to you, all you need to do is adjust the days so that
it falls on the day you want it to.
If you use both EODD and 7MM together, you have a winning team on your side and can come out of summer without the added ice-cream, beer and barbeque weight added to
your body; and you’ll save money in the fall, as you won’t have to renew last
year’s "shrunk" wardrobe ;-)
Lewis and I dropped 30 and 35 pounds of excess fat easily by using this combination, and have kept it off since by
sticking to the nutrition plan and training protocol. We invite you to join us
and countless others around the world, who are using Jon Benson’s
easy-to-follow books.
Both EODD and 7MM are available as e-books and printed books (look for the special order link for the printed versions on the e-book order page). So are
Jon Benson’s other books, like the motivational book Fit Over 40 where he tells how he himself went from being obese to the fit and healthy man
he is today, and he has gathered the stories of several “normal” people like
you and me who have overcome seemingly impossible odds and become healthy and
fit also.
Have a fantastic, lean, healthy summer this year. You can have it all – the parties and the great body you want and deserve.
Views: 1
Comment
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Comment by Health Dude on June 22, 2010 at 5:52am -
Hi Tom,
Yeah, Jon has once again given some Rockin' tips.
Know what you mean about being adaptive.
Jon's plan (along with the 7MM strategies) continues the challenges ....in New Ways....My kind of Changes !! ;-)
Have a Great One Tom !!!
Keep me updated on your progress too ;-)
Bill
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Comment by Health Dude on June 22, 2010 at 5:50am
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Hi Sarah,
Really like your tips. Will use them these upcoming busy days !!!
Have a Good One !!!
Bill
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Comment by JBF Mentor Tom Mortensen on June 21, 2010 at 7:00am -
Hi Bill, sounds great, you seem to have seen the light! Anyway its always good to change your routines, to prevent your body from adapting. Thats when progress will slow down.
I have taken Jon's latest recommendation on splitting routines to another level. With all my private acitvities and changing work schedule, my workouts cannot be planned the same way every week.
So I have developed three templates that will cover most weeks:
1. As recommende by Jon: Day 1: chest, biceps and abs. Day 2 & 3 cardio only. Day 4: Back, Shoulders and abs. Day 5 & 6 cardio only. Day 7 Legs, triceps and abs + any specialized traning (sore collarbone/shoulder joint after accident).
2. Day 1: Chest and biceps. Day 2: cardio, Day 3: Back and abs. Day 4: Cardio. Day 5: Shoulders and triceps. Day 6: Cardio: Day 7: Legs and abs.
3. Day 1: Chest and abs. Day 2: arms and cardio. Day 3. Back. Day 4: Shoulders and abs. Day 5: Legs. Day 6 and 7: cardio. (this is the normal 7MM/14MM schedule)
All are based on the 7MM/14MM workout and believe you me, they will keep you on your toes no matter what setup you choose. At the moment I use schedule 1 as much as possible, in order to maximize rest periods between workouts.
Have a good one!
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Comment by JBF Coach Sarah on June 21, 2010 at 3:29am -
Extra tip ;-)
When your friends are having more beer than you care to have, make a fresh mint ice tea. Mint will grow anywhere, it's a real "weed"! once it's planted, you have to keep cutting because it will take over the garden. But just a few leaves in a pot of hot water, and you have a delicious drink 5 minutes later. Enjoy it cold, warm, in a shake ... and add a fresh leaf for decoration. In your ice cubes, why not put a berry, a mint leaf, even a lavender flower (yes, they are "edible"), a violet (also edible), just to add some fun looks to the ice cubes.
When everyone is having an ice cream cone, pull your frozen shake out of the freezer. Just pour your favorite shake into pop-sickle molds and take out as you need/want. All you have to do is hold the tray under running hot water, making sure it only hits the one you want to consume; place the rest back in the freezer, and enjoy.
Chicken breast on the BBQ next to everyone's greasy burgers, a salad with non-commercial dressing (so no added sugar and other crap), and your summer will be as much fun as everyone else's, actually more so because you'll be fit and feel light and happy ;-) and your winter clothes will either still fit or will have to be taken in, not replaced by a larger size.
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Comment by Health Dude on June 21, 2010 at 3:00am
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Using Jon's tips for combining 7MM principles (with added recovery included) along with the winning nutrition strategy of EODD and enjoying seeing gains of LEAN dense muscle while trimming the fat you could say. Keep up the Awesome tips Jon and Sarah !!!!
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Comment by lynda hodgetts on June 18, 2010 at 12:41am -
still hanging in there even though its winter starting here it is hard and hunger sets in so the weight loss has slowed and so has excersize but i am not giving up ever my husband cheats more and more but his weight loss is less but its so easy to still do thats what i love about it its just so easy and you have been a great help along the way if i ever want to give up i will let you know and you can get me on track again. Thanks for being there Lynda hodgetts
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Comment by JBF Coach Sarah on June 17, 2010 at 2:40pm
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Congratulations Jerry! Great job on the 40 lbs! Keep the momentum going!
Remember that running up sand dunes or knee-deep in water, are both great ways to do resistance-cardio when you're at the beach (and once you're on top of the dune, you can be a kid again and lie down to roll to the bottom and start over!)
Tom, I'm confident you'll be below 11% by school start! There, your challenge is set :)
Colin, I agree on the snow/slush part, but the rain? Poured yesterday, again this morning, and now it's scorching :) can't win for losing sometimes with the weather gods, but if it rains (and it's not cold) look at it as a workout with built-in shower =D and if it's a hot day, get up early and run/walk before the heat gets to be too much.
Gyms are usually air-conditioned, a great place to hang out in the summer heat. Speaking of which, I've located one 350 meters from my new apartment! Just far enough to get the warm-up done before I get there.
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Comment by Jerome D Kroger on June 17, 2010 at 2:30pm -
Just want to say thanks. I've been on the EODD since January and lost just shy of 40 lb. I have about two feed days a week and it works great. I love the routine. Don't vary it much. Grill meat once a week or so...chicken breasts, cube steaks, and breakfast steaks...and lots of veggies for dinner. Each day starts with the orage juice based protein shake to which I add fruit. Then walnuts, and apples, or avacado and tomatos. Pasta, pizza, or pancakes with a sausage variant of Eggs Benedict for feed days. Love the plan!
Do the exercise!
Jerry
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Comment by Colin Noden on June 17, 2010 at 2:12pm
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A great reminder, I was just brushing up on all the details Jon has given us. Summer is also a great time to burn off that last 10 lbs! No rain ( here on the west coast), no snow and slush, great green veggies, long days. Wow, what am I waiting for? Tummy, you have met your match.
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Comment by JBF Mentor Tom Mortensen on June 17, 2010 at 2:10pm
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How right your are Sarah! I hear the same statements all around, and at times the gym is already half empty. First of all most people don't realize how little it takes to keep the momentum going through summer, second they seem to forget how quickly you fall back on old habits. As you know my resolution is to end the summer, leaner and fitter. I will measure this only by way of fat percentage. I'm currently in the 12-13% range, that means 11% or less will be my success criteria.
Everybody have a good summer!
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