Christmas is December 26, bitches. No matter how long you sit in front of the fireplace crying. :love1:
The ChillOut Log
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Christmas is December 26, bitches. No matter how long you sit in front of the fireplace crying. :love1:
September 6th, 2008: "Thoughts for the Day" (2)
Taking Responsibility for Choices in Our Lives
(by Jim Clemmer)
A 38 year-old man was at his parents' home for Sunday dinner. He mournfully turned the discussion to his many problems; "I've just left my third failed marriage, I can't hold onto a job, I'm in debt up to my ears and will have to declare personal bankruptcy" he whimpered. "Where did you go wrong?"
When things go wrong, it's easy to blame others. Blaming others for our difficulties is the easy way out. That's why it's so popular. Turn on any daytime talk show and you'll find endless examples of people blaming everybody and everything for the way their lives have turned out.
But the happiest and most successful people - the leaders who get things done and get on with their lives -- know that life is an endless series of choices, and take responsibility for these choices as well as the consequences of their actions.
Leaders choose to control their destiny so fate and others don't.
They believe that choice more than chance determines their circumstances.
Even in circumstances for which they're not responsible, they still take responsibility for their actions.
Leaders recognize that they have control and choice over a number of key factors:
Choose Not to Lose - Whether we choose to focus on our problems or our possibilities is a key leadership issue. When we are faced with obstacles and failure, those who can overcome adversity and learn from their experiences, turning them into opportunities, are the ones who will be truly successful.
Perceived Reality - Most so-called "facts" are open to interpretation and are highly dependent upon what's being read into them. We don't see the world as it is, we see it as we are. Too often, we let our problems trap us deep inside our own "reality rut". As long as we're stuck there, we can't see out of the rut to the possibilities beyond.
Choosing Our Outlook - An optimist expects the best possible outcome and dwells on the most hopeful aspects of a situation. Pessimists stress the negative and take the gloomiest possible view. And while we may have been given a tendency toward optimism or pessimism at birth or from our upbringing, we decide what we want to be from today forward.
Choosing To Let Go of Deadly Emotions - Another milestone in our growth is when we accept responsibility for our emotions. It's less painful to believe that anger, jealousy, or bitterness are somebody else's fault or beyond our control. But that makes us prisoners of our emotions. We stew in our deadly emotions. For our own health and happiness, we must exercise our choice to let go. No matter how long we nurse a grudge, it won't get better. We need to truly forgive and forget. Forgiveness is not for the other guy, it is for ourselves.
Choosing Our Thoughts - In his 19th century Journals, Ralph Waldo Emerson wrote, "Life consists of what a man is thinking of all day."
If we continue to think like we've always thought, we'll continue to get what we've always got. Our daily thought choices translate into our daily actions.
Our actions accumulate to form our habits. Our habits form our character. Our character attracts our circumstances. Our circumstances determine our future… Taking responsibility for our choices starts with choosing our thoughts.
Leaders realize that life accumulates; the choices we make - good and bad - are like deposits in a bank account.
Over the years we can build up a wealth of success and happiness or a deficit of despair and discouragement. It's up to us. As with any active bank account, few of these choice accumulations are permanent. However, the longer we allow poor choices to accumulate, the more time and effort will be needed to shift that balance. Now is the time for action. There's still time.
If not now, when?
Best wishes
Chillen
If It's Going to Be, It's Up to Me:
Taking Responsibility for Choices in Our Lives
(by Jim Clemmer)
A 38 year-old man was at his parents' home for Sunday dinner. He mournfully turned the discussion to his many problems; "I've just left my third failed marriage, I can't hold onto a job, I'm in debt up to my ears and will have to declare personal bankruptcy" he whimpered. "Where did you go wrong?"
When things go wrong, it's easy to blame others. Blaming others for our difficulties is the easy way out. That's why it's so popular. Turn on any daytime talk show and you'll find endless examples of people blaming everybody and everything for the way their lives have turned out.
But the happiest and most successful people - the leaders who get things done and get on with their lives -- know that life is an endless series of choices, and take responsibility for these choices as well as the consequences of their actions.
Leaders choose to control their destiny so fate and others don't.
They believe that choice more than chance determines their circumstances.
Even in circumstances for which they're not responsible, they still take responsibility for their actions.
Leaders recognize that they have control and choice over a number of key factors:
Choose Not to Lose - Whether we choose to focus on our problems or our possibilities is a key leadership issue. When we are faced with obstacles and failure, those who can overcome adversity and learn from their experiences, turning them into opportunities, are the ones who will be truly successful.
Perceived Reality - Most so-called "facts" are open to interpretation and are highly dependent upon what's being read into them. We don't see the world as it is, we see it as we are. Too often, we let our problems trap us deep inside our own "reality rut". As long as we're stuck there, we can't see out of the rut to the possibilities beyond.
Choosing Our Outlook - An optimist expects the best possible outcome and dwells on the most hopeful aspects of a situation. Pessimists stress the negative and take the gloomiest possible view. And while we may have been given a tendency toward optimism or pessimism at birth or from our upbringing, we decide what we want to be from today forward.
Choosing To Let Go of Deadly Emotions - Another milestone in our growth is when we accept responsibility for our emotions. It's less painful to believe that anger, jealousy, or bitterness are somebody else's fault or beyond our control. But that makes us prisoners of our emotions. We stew in our deadly emotions. For our own health and happiness, we must exercise our choice to let go. No matter how long we nurse a grudge, it won't get better. We need to truly forgive and forget. Forgiveness is not for the other guy, it is for ourselves.
Choosing Our Thoughts - In his 19th century Journals, Ralph Waldo Emerson wrote, "Life consists of what a man is thinking of all day."
If we continue to think like we've always thought, we'll continue to get what we've always got. Our daily thought choices translate into our daily actions.
Our actions accumulate to form our habits. Our habits form our character. Our character attracts our circumstances. Our circumstances determine our future… Taking responsibility for our choices starts with choosing our thoughts.
Leaders realize that life accumulates; the choices we make - good and bad - are like deposits in a bank account.
Over the years we can build up a wealth of success and happiness or a deficit of despair and discouragement. It's up to us. As with any active bank account, few of these choice accumulations are permanent. However, the longer we allow poor choices to accumulate, the more time and effort will be needed to shift that balance. Now is the time for action. There's still time.
If not now, when?
Best wishes
Chillen
Last edited:
Just sayin. Been 2 months.
time is an illusion hth
Chillen has not been feeling well since I posted my pics 
I thought if they were removed, he'd recover faster.
Sorry, Chillen. I think I destroyed your mind ... with my negative omnipotence.
I think I'm morphing into Focus. Somebody, please help me before the transmogrification becomes irreversible ...
I thought if they were removed, he'd recover faster.Sorry, Chillen. I think I destroyed your mind ... with my negative omnipotence.
I think I'm morphing into Focus. Somebody, please help me before the transmogrification becomes irreversible ...
Chillen has not been feeling well since I posted my pics
Sorry, Chillen. I think I destroyed your mind ... with my negative omnipotence.
I think I'm morphing into Focus. Somebody, please help me before the transmogrification becomes irreversible ...
your lexicon just made me turgid. :valintines:
Chillen WTF? get to posting again bitch!!!!
(Read the entire thing, before you say WTF?)
If there's one thing in my life that's missing......
It's the time I spend alone. Playing tribute to the inspiration of my goal: THE ONE.
And I never want to lose this inspiration......
Time for a cool change.......
I know that it's time.........for a cool change.......
Now that my life is so pre-arranged within this tribute......
Let me breathe this air.........
If there's one thing in my life that's missing
It's the time that I spend alone: Playing tribute to the inspiration of my goal.
Sailing on the cool and bright clear waters: Remembering my goal path.
It's kind of a special feeling.......
When you're out on the sea alone:
Remembering the many sacrifices, the depression, anguish, and pain.
These are my brothers. Let me breathe this air.........
Its time for a personal tribute to myself, as its the anniversary of:
The beginning.......and.....ending...
2morrow marks a personal anniversary, of when I started my life change.
So, I gave myself the best present in its tribute:
An 8 day mini boot camp.
I shut everything out (except work, and family of course), and setup a torture camp:
That included:
Intense endurance exercises/activities, "station based" weight training with "active rest", that was encircled with a special diet, each day, and will continue for the next two days.
This is "my own personal way", of thanking my body for the passed year of progress, and keeping a middle aged man "ripped and equipped" to friggen ROCK_DOWN! It hasn't let me down. I repay what has been given.
Even with all the new additions (3X per day fitness sessions). Even with the intensity increasing 10X times above the norm. Even with exercise frequency and volume increasing 2X times, I never got sore or tired. It just roared and said give me more. ........Call me crazy!.....But i "aint" lazy.....baby! SHUT UP.....and tolerate.....
For this, I thank you (my body).
I thank Diet and Fitness for that. I thank that it told me, it was the intelligent path chosen; therefore, I give back to THE ONE that taught me best.
Many people reward themselves with food (and the alike for a job well done), I reward my goal, my body, and the very core reason I am doing this.
One Life.
One Body.
And, I am at One in rewarding this core of this truth.
My passion cries. My adversity dies. This is the prize in my eyes.
Bad food lasts for a few moments, a healthy and good looking body you can carry with you everywhere you may go, and no one can take away from you.
I b@tch slap my mouth trap and do not feed it crap.
My whining body can take a nap.
I don't want to hear its flap crap.
I am da' boss.
No amount of bad food tastes as good as feeling and looking great feels.
I take this one and only, healthy body, I have "earned" with me everywhere I go, and no amount of momentary taste deception of feeling good can replace this feeling.
So, I play tribute this anniversary.
I give due to the rewards I have received, and will receive another reward out of the gift of this giving.
No greater prize in my eyes.
===========================
I will not be finished with this Mini-Boot Camp for a couple of days.
No room.....for a whiner.........
Be back in couple of days, when I am finished. Been also working on a special project at work that is taking some time.
Hope all is well..........
Off to ROCK.......because I carry a big C@CK.
Just Rocken......Out.......Saturday is the dead line.......Which is followed by two days of complete rest.....as I already passed the test......YEP!........Success before it is even ending......
The best wishes to everyone.
Chillen
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Somehow when I read Chillen's posts, I get this overwhelming feeling of "Zen-ness". If that's even a word ...
My problems all dissolve into nothingness.
I really love your posts, Chillen.
ROCK ON!
My problems all dissolve into nothingness.
I really love your posts, Chillen.
ROCK ON!
23. The Elephant
I will bear criticism like an elephant in battle bears an arrow from a
bow. Most people are bad behaviour. 320
One can take a trained elephant even into a crowd. The king himself will
ride a trained elephant. He who is disciplined is the best of men, since
he can bear criticism. 321
Trained mules are excellent, and so are thoroughbred horses from the
Sindh, and so are great battle elephants, but more excellent than them
all is a disciplined man. 322
There is no reaching the unattainable with mounts like these, but with
himself well under control a disciplined man can get there. 323
Dhammapalo, the elephant, is hard to control in rut. Even when tied up,
he refuses his food. The great tusker is thinking of the elephant
forest. 324
When a man is a lie-abed and over-eats, a lazy person who wallows in
sleep like a great over-fed hog, a fool like that will be reborn time
after time. 325
My mind used formerly to go off wandering wherever it felt like,
following its own inclination, but today I shall control it carefully,
like a mahout does a rutting elephant. 326
Take pleasure in being careful. Guard your mind well. Extricate yourself
from the mire, like a great tusker sunk in the mud. 327
If you find an intelligent companion, a wise and well-behaved person
going the same way as yourself, then go along with him, overcoming all
dangers, pleased at heart and mindful. 328
But if you do not find an intelligent companion, a wise and well-behaved
person going the same way as yourself, then go on your way alone, like a
king abandoning a conquered kingdom, or like a great elephant in the
deep forest. 329
It is better to travel alone. There is no companionship with a fool. Go
on your way alone and commit no evil, without cares like a great
elephant in the deep forest. 330
It is good to have companions when occasion arises, and it is good to be
contented with whatever comes. Merit is good at the close of life, and
the elimination of all suffering is good. 331
Good is filial devotion to one's mother in the world, and devotion to
one's father is good. It is good to be a sanyasi in the world and to be
a brahmin too. 332
Good is good behaviour up to old age, good is firmly established faith,
good is the acquisition of understanding, and abstention from evil is
good. 333
-The Dhammpada (Zen Buddhism text)
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Ahhh, that's why Thanks, baby!
BUDDHISM RULES!
Thanks, baby!BUDDHISM RULES!
September 13th, 2008: "Thoughts for the Day" (1)
My week is complete.
Intense.
Satisfying.
And, much learned. I feel its THUNDER! Intensely ripped, skin is tight, and full of friggen might!
I call you, when I need you my hearts on fire (My Body)
You come to me, come to me, wild and wild...
You come to me, give me everything I need (passion and desire)
Give me a lifetime of promises and a world of dreams (My Mind)
Speak the language of love like you know what it means (my heart)
And it cant be wrong........
Im stuck on you, I hang on every word you say....
Tear us apart, baby I would rather be dead (Mind and body)
They are THE BEST.
Most importantly, I fined tuned and redefined my self-discipline to new and improved levels. No greater gift to a giving bodily machine.
I spent the entire week, thanking my aging body for teaching me what was right and what was wrong, and learning to decipher this difference.
These are my blood brothers in my health and fitness.
I topped each day off, eating at Red Lobster (particularly) eating Salmon and Trout, again thanking my body and feeding it what it has gifted in return. Each meal ran me about $50.00 each day for about 6 days. A minor expense.
I have reason: I keep my mind and body in the growing season, and do not allow high treason to be in season.
Additionally, since all of my fitness goals were met, this week assisted in psychologically setting in some new personal fitness goals.
I have decided to stay lean, but increase weight (yes this is possible with me), and improve my weight to around 170 the next few months, through various carbohydrate cycling techniques along with what my prior training/diet history has taught me.
I respond so intensely strong to a carbohydrate cycle/manipulation type of diet. It amazed me. This is going to lead me into the fall and I will stand tall, in gaining some lean tissue--while staying lean.
Watch....I deliver.
At 170, I should look (physically) about 175ish. I spent a lot of time constructing this plan at the tale of my anniversary week.
Set up a new One Note Journal, Excel Calorie (nutrient) calculator, and a new weight training logging scheme (additionally in Excel). I am taking a 48 hour rest, and this process begins on Tuesday full speed, and its already conquered before I begin. That would be approximately 9 pounds of muscle in the: next few months. Who says there is no muscle growth approaching 50 years old?! Their mind is POOP! And, I have proved it, and will prove it again. Who says you cant look like your in your "prime", be healthy, and ROCK-the-F@CK out, at nearing 50!.......F@CK......em" talk the friggen hand!!!!!! Brotha!
I feel so mentally strong, the plates in my gym melt with anxiety as I walk in.....
Hope all is well with ya all............
On to the thoughts for the day:
(Just something to ponder and think about)
(by John Berardi, PhD, CSCS)
Exercise Without Diet
A few weeks back I shared with you an article called "When Exercise Doesn't Work."
And in this article, I reviewed some fascinating new research demonstrating that, without a dietary intervention, exercise doesn't have much of an impact on body composition.
Even to the tune of 6 hours per week...
Even when it's high intensity exercise....
...participants following an exercise plan, without being cognizant of their nutritional intake, only tend to lose an extra pound of fat vs. those folks who do nothing for the same 12-16 weeks.
Disheartening, I know.
But oh so true.
Especially when supported by this new information I'm going to share with you today.
More Support For the "No Diet Hypothesis"
Just yesterday, I received an interesting email from Dr Gary Homann, a faculty member at Lincoln University in Jefferson City, MO.
(Some of you may recall that we collaborated with Dr Homann a few years back and came up with some interesting insights, spotlighted here: Long Haul Training)
Gary, intrigued by my last article, shared with me the results from a very telling study he completed back in 2003. Here's what he found.
2 Hours a Day and They Still Got Fatter!
In Dr Homann's study, 56 girls between the ages of 14 and 17 - all of whom were in a program run by the South Dakota Department of Corrections - volunteered to get involved in a 4-6 month wellness program.
The idea was to have the girls exercise for about 14 hours per week (2 hours per day consisting of various activities such as hiking, running, circuit training, step aerobics and basketball) while following the USDA Food Guide, as it appeared in 2003.
At the beginning of the study and again at the end, a host of measures were recorded, including:
A step test and timed mile for cardiovascular fitness
Height, weight, body mass index (BMI), skinfolds (for % body fat), waist and hips circumference for body composition
Shuttle run for agility
Standing jump, sit-ups and bench press test for muscular strength and endurance
And sit-and-reach and straddle tests for flexibility
So, what happened?
Well, as expected, cardiovascular fitness, muscular strength and endurance, agility, and flexibility all improved. That's great!
What's not so great is that body composition measures worsened.
Instead of losing body weight and fat, these girls, on average, gained 6lbs, increased their waist circumference by 1/2 and inch, increased their hip circumference by 3/4 of an inch, and increased their body fat by over 1/2 a percentage point.
Now, I don't know about you.
But this isn't exactly what I'd expect to happen if I went on a 14 hour per week exercise binge!
The USDA Food Pyramid circa 2003:
(note: the pyramid has since been updated...thank god!)
Exercise + The Food Pyramid
As you'd imagine, I'm kinda disappointed to learn that it's actually possible to gain body fat when exercising 2 hours per day, every single day. You're probably disappointed too.
However, what's even more disappointing is the fact that it's possible while actually following a nutrition plan!
Remember, participants in this study were following the recommendations of the USDA - you know, that famous food pyramid that everyone talks about. The one that dietitians across the land recommend that we follow. The one recommending 6-11 servings of breads, cereals, and pastas each day.
(Now, it is true that the USDA has since changed their recommendations - for the better. But can you blame me if I'm a little gun shy on backing their new recommendations? Especially after the checkered history of the last food pyramid?)
Questions
Now, you might have some questions about the study design...as I did when first reading it.
After all, maybe the girls didn't follow the USDA plan to a "T"...
Or maybe they were going thru puberty at the time of the study and that explains the fat gain...
Or maybe being put in a detention center isn't exactly condusive to fat loss in the first place.
Well, after speaking with Dr Homann, I'm pretty confident that these factors can't really explain away the fact that these girls exercised for 2 hours every single day, while following the USDA's guidelines, and got fatter.
For starters, the girls were living in a detention center and they were provided all their meals. So there wasn't much room to cheat.
Further, the girls were starting out quite over fat. Indeed, their average body fat was just over 30% to begin with. So they did have fat to lose. And their fat gain can't be explained by simply "getting older" or "puberty".
Let's Bottom Line This
I could probably go on and on here...but I'll spare you that. Instead, I'd like to simply say the following.
The data are pouring in.
And they paint a pretty clear picture. If you want to look better, feel better, and perform at the top of your game, you definitely have to exercise...(although 14 hours a week probably isn't necessary).
But, even more importantly, you've got to look after your nutrition - specifically what you eat, how much you eat, and when you eat it.
Indeed, without the right nutritional intake, you simply can't expect inspiring, noticeable results. Heck, in some cases, you might even expect to get worse!
So don't leave your nutrition up to chance.
=======================================================
Give someone the help they need today. Make someone smile and feel good about themselves. Assist them to "EARN" there goal.
You give one no greater gift in health and fitness when you do.
Best regards,
Chillen
My week is complete.
Intense.
Satisfying.
And, much learned. I feel its THUNDER! Intensely ripped, skin is tight, and full of friggen might!
I call you, when I need you my hearts on fire (My Body)
You come to me, come to me, wild and wild...
You come to me, give me everything I need (passion and desire)
Give me a lifetime of promises and a world of dreams (My Mind)
Speak the language of love like you know what it means (my heart)
And it cant be wrong........
Im stuck on you, I hang on every word you say....
Tear us apart, baby I would rather be dead (Mind and body)
They are THE BEST.
Most importantly, I fined tuned and redefined my self-discipline to new and improved levels. No greater gift to a giving bodily machine.
I spent the entire week, thanking my aging body for teaching me what was right and what was wrong, and learning to decipher this difference.
These are my blood brothers in my health and fitness.
I topped each day off, eating at Red Lobster (particularly) eating Salmon and Trout, again thanking my body and feeding it what it has gifted in return. Each meal ran me about $50.00 each day for about 6 days. A minor expense.
I have reason: I keep my mind and body in the growing season, and do not allow high treason to be in season.
Additionally, since all of my fitness goals were met, this week assisted in psychologically setting in some new personal fitness goals.
I have decided to stay lean, but increase weight (yes this is possible with me), and improve my weight to around 170 the next few months, through various carbohydrate cycling techniques along with what my prior training/diet history has taught me.
I respond so intensely strong to a carbohydrate cycle/manipulation type of diet. It amazed me. This is going to lead me into the fall and I will stand tall, in gaining some lean tissue--while staying lean.
Watch....I deliver.
At 170, I should look (physically) about 175ish. I spent a lot of time constructing this plan at the tale of my anniversary week.
Set up a new One Note Journal, Excel Calorie (nutrient) calculator, and a new weight training logging scheme (additionally in Excel). I am taking a 48 hour rest, and this process begins on Tuesday full speed, and its already conquered before I begin. That would be approximately 9 pounds of muscle in the: next few months. Who says there is no muscle growth approaching 50 years old?! Their mind is POOP! And, I have proved it, and will prove it again. Who says you cant look like your in your "prime", be healthy, and ROCK-the-F@CK out, at nearing 50!.......F@CK......em" talk the friggen hand!!!!!! Brotha!
I feel so mentally strong, the plates in my gym melt with anxiety as I walk in.....
Hope all is well with ya all............
On to the thoughts for the day:
(Just something to ponder and think about)
How To Gain Body Fat (or is it possible to gain fat)
While Exercising 14 Hours A Week
While Exercising 14 Hours A Week
(by John Berardi, PhD, CSCS)
Exercise Without Diet
A few weeks back I shared with you an article called "When Exercise Doesn't Work."
And in this article, I reviewed some fascinating new research demonstrating that, without a dietary intervention, exercise doesn't have much of an impact on body composition.
Even to the tune of 6 hours per week...
Even when it's high intensity exercise....
...participants following an exercise plan, without being cognizant of their nutritional intake, only tend to lose an extra pound of fat vs. those folks who do nothing for the same 12-16 weeks.
Disheartening, I know.
But oh so true.
Especially when supported by this new information I'm going to share with you today.
More Support For the "No Diet Hypothesis"
Just yesterday, I received an interesting email from Dr Gary Homann, a faculty member at Lincoln University in Jefferson City, MO.
(Some of you may recall that we collaborated with Dr Homann a few years back and came up with some interesting insights, spotlighted here: Long Haul Training)
Gary, intrigued by my last article, shared with me the results from a very telling study he completed back in 2003. Here's what he found.
2 Hours a Day and They Still Got Fatter!
In Dr Homann's study, 56 girls between the ages of 14 and 17 - all of whom were in a program run by the South Dakota Department of Corrections - volunteered to get involved in a 4-6 month wellness program.
The idea was to have the girls exercise for about 14 hours per week (2 hours per day consisting of various activities such as hiking, running, circuit training, step aerobics and basketball) while following the USDA Food Guide, as it appeared in 2003.
At the beginning of the study and again at the end, a host of measures were recorded, including:
A step test and timed mile for cardiovascular fitness
Height, weight, body mass index (BMI), skinfolds (for % body fat), waist and hips circumference for body composition
Shuttle run for agility
Standing jump, sit-ups and bench press test for muscular strength and endurance
And sit-and-reach and straddle tests for flexibility
So, what happened?
Well, as expected, cardiovascular fitness, muscular strength and endurance, agility, and flexibility all improved. That's great!
What's not so great is that body composition measures worsened.
Instead of losing body weight and fat, these girls, on average, gained 6lbs, increased their waist circumference by 1/2 and inch, increased their hip circumference by 3/4 of an inch, and increased their body fat by over 1/2 a percentage point.
Now, I don't know about you.
But this isn't exactly what I'd expect to happen if I went on a 14 hour per week exercise binge!
The USDA Food Pyramid circa 2003:
(note: the pyramid has since been updated...thank god!)
Exercise + The Food Pyramid
As you'd imagine, I'm kinda disappointed to learn that it's actually possible to gain body fat when exercising 2 hours per day, every single day. You're probably disappointed too.
However, what's even more disappointing is the fact that it's possible while actually following a nutrition plan!
Remember, participants in this study were following the recommendations of the USDA - you know, that famous food pyramid that everyone talks about. The one that dietitians across the land recommend that we follow. The one recommending 6-11 servings of breads, cereals, and pastas each day.
(Now, it is true that the USDA has since changed their recommendations - for the better. But can you blame me if I'm a little gun shy on backing their new recommendations? Especially after the checkered history of the last food pyramid?)
Questions
Now, you might have some questions about the study design...as I did when first reading it.
After all, maybe the girls didn't follow the USDA plan to a "T"...
Or maybe they were going thru puberty at the time of the study and that explains the fat gain...
Or maybe being put in a detention center isn't exactly condusive to fat loss in the first place.
Well, after speaking with Dr Homann, I'm pretty confident that these factors can't really explain away the fact that these girls exercised for 2 hours every single day, while following the USDA's guidelines, and got fatter.
For starters, the girls were living in a detention center and they were provided all their meals. So there wasn't much room to cheat.
Further, the girls were starting out quite over fat. Indeed, their average body fat was just over 30% to begin with. So they did have fat to lose. And their fat gain can't be explained by simply "getting older" or "puberty".
Let's Bottom Line This
I could probably go on and on here...but I'll spare you that. Instead, I'd like to simply say the following.
The data are pouring in.
And they paint a pretty clear picture. If you want to look better, feel better, and perform at the top of your game, you definitely have to exercise...(although 14 hours a week probably isn't necessary).
But, even more importantly, you've got to look after your nutrition - specifically what you eat, how much you eat, and when you eat it.
Indeed, without the right nutritional intake, you simply can't expect inspiring, noticeable results. Heck, in some cases, you might even expect to get worse!
So don't leave your nutrition up to chance.
=======================================================
Give someone the help they need today. Make someone smile and feel good about themselves. Assist them to "EARN" there goal.
You give one no greater gift in health and fitness when you do.
Best regards,
Chillen
Last edited:
September 13th, 2008: "Thoughts for the Day" (2)
(by Bob Doyle)
Do you ever wonder why great things happen to some peoplebut not to you?
Do you ever read about people who have tried this or that product and had some incredible result, but when you try it,you don't get the same result?
Have you become a person who NOTHING seems to work for?
Maybe you've thought about trying some new self-improvement package that sounds great, but you're just so tired of things not working for you.
Let's take a look at how you've gotten where you are and why these things might happen.
First, at some point, you tried something - either based on a recommendation, a testimonial you read, or some other reason. Basically, you tried it based on someone else's positive experience.
However, when you tried it, you did not get the same result so you made the assumption that it didn't work for you. But how true IS this? Often - VERY often - things work differently for different people, and it's a mistake to judge your life by comparing it with others. Perhaps you just needed more time. Maybe your circumstances are completely different! Regardless, however,you made up - you CREATED a Truth for yourself at that time,that truth being "This didn't work", although remember, that truth is based only on your surface comparison with someone else...and it really doesn't have anything to do with you,and what - in the cosmic scheme of things - is best for you.
Those results you read about for that other person are what was right at that time for them, and that doesn't necessarily mean that NOW is the time for you and that it will happen to you the same way that it happened for them!
From then on, every thing else you try is then compared tothat first experience, with the Truth in your mind being"Well, it didn't work that time...let's see if THIS works".So again you're comparing...and not really trying anything"purely" and on it's own merit without preconceived notions or judgments. You are already working against yourself! You may not yet automatically expect failure, but you have it as an option, and perhaps even a probability based on your previous experiences.
The more things you try with this mindset, the more you fortify this mindset - it becomes a self-fulfilling prophecy that "Nothing works for me". Before you know it, that is who you Become. The person you are about, reaching your specific goals or trying this or that product or technology is, "It works for others but never for me." Once you reach that place, it will most certainly become true for you.
So what do you do? How do you break out of this pattern?First, acknowledge how you got here...by comparing yourself or your results with other people who are really on a completely different path then you, although they may have been after similar results. Then create a new idea for yourself - give yourself permission to experience success on your own terms, without judging what happens based on other people or expectations set up by anyone other than yourself.
Once you believe that you deserve to succeed and that you CAN succeed and that you WILL succeed, your life will change. Whatever you try will work for you, because YOU define what "working" is - not somebody else!
You set your own timetable, you are relaxed, and non-judgmental. Your infinite patience and lack of expectation based Externally,will work with you in very powerful ways and you will regain control over your destiny.
=========================================================
It is not wise (in the long run) to dance better than someone else.
Dance to the tune of being better than yourself.
This is the enemy. This is your companion.
It is good to decipher which.
Best regards,
Chillen
How To STOP Being A Person
That NOTHING Seems To Work For
That NOTHING Seems To Work For
(by Bob Doyle)
Do you ever wonder why great things happen to some peoplebut not to you?
Do you ever read about people who have tried this or that product and had some incredible result, but when you try it,you don't get the same result?
Have you become a person who NOTHING seems to work for?
Maybe you've thought about trying some new self-improvement package that sounds great, but you're just so tired of things not working for you.
Let's take a look at how you've gotten where you are and why these things might happen.
First, at some point, you tried something - either based on a recommendation, a testimonial you read, or some other reason. Basically, you tried it based on someone else's positive experience.
However, when you tried it, you did not get the same result so you made the assumption that it didn't work for you. But how true IS this? Often - VERY often - things work differently for different people, and it's a mistake to judge your life by comparing it with others. Perhaps you just needed more time. Maybe your circumstances are completely different! Regardless, however,you made up - you CREATED a Truth for yourself at that time,that truth being "This didn't work", although remember, that truth is based only on your surface comparison with someone else...and it really doesn't have anything to do with you,and what - in the cosmic scheme of things - is best for you.
Those results you read about for that other person are what was right at that time for them, and that doesn't necessarily mean that NOW is the time for you and that it will happen to you the same way that it happened for them!
From then on, every thing else you try is then compared tothat first experience, with the Truth in your mind being"Well, it didn't work that time...let's see if THIS works".So again you're comparing...and not really trying anything"purely" and on it's own merit without preconceived notions or judgments. You are already working against yourself! You may not yet automatically expect failure, but you have it as an option, and perhaps even a probability based on your previous experiences.
The more things you try with this mindset, the more you fortify this mindset - it becomes a self-fulfilling prophecy that "Nothing works for me". Before you know it, that is who you Become. The person you are about, reaching your specific goals or trying this or that product or technology is, "It works for others but never for me." Once you reach that place, it will most certainly become true for you.
So what do you do? How do you break out of this pattern?First, acknowledge how you got here...by comparing yourself or your results with other people who are really on a completely different path then you, although they may have been after similar results. Then create a new idea for yourself - give yourself permission to experience success on your own terms, without judging what happens based on other people or expectations set up by anyone other than yourself.
Once you believe that you deserve to succeed and that you CAN succeed and that you WILL succeed, your life will change. Whatever you try will work for you, because YOU define what "working" is - not somebody else!
You set your own timetable, you are relaxed, and non-judgmental. Your infinite patience and lack of expectation based Externally,will work with you in very powerful ways and you will regain control over your destiny.
=========================================================
It is not wise (in the long run) to dance better than someone else.
Dance to the tune of being better than yourself.
This is the enemy. This is your companion.
It is good to decipher which.
Best regards,
Chillen
I wanted to add:
I have my "finisher" to cap off this intense week to perform yet.
I am going to post what I did this week (on Monday), so you can see just what I did.
The "Finisher" is constructed like this (see below: Lower Workout day), "plus" a minor upper/core SS sets: (Remember this is a "surprise". HEY! Wake the heck up.....non-traditional, "thank you" routine).....Makes sense to me to give back to what was given to me.
Who cares who thinks to the contrary. I certainly do not.
1. 20 rep Front Squats. (5X20)
3 minute rest period.
First minute of rest: Walking DB Lunges (1X15), prepared station
30 second rest.
Second Minute: Weighted DB Step Ups (1X10), prepared station
Rest remaining.
Repeat for 5 sets.
2. Dead lifts (5X15)
3 1/2 minute rest periods.
First Minute: Renegade Rows (60 pound DB's) (1X12)
30 second rest
Second Minute: Chill-Out on the Cycle 3/4ths speed FULL Intensity level.
Rest remaining
Repeat for 4 sets.
3. Good Mornings (4X15)
3 1/2 minute rest.
First minute: 3/4ths out on "regular type cardio", on highest intensity level.
Rest 30 seconds.
Second minute: Standing roll-out (1X10, not to failure), Dead Lift (1X10, 2 reps from failure), Prepared stations.
Rest remaining
4. Barbell calf-raises (3X20)
3 1/2 minute rest period
First Minute: "Plate weight" cardio on cycle (standing, emphasizing calves by placement of feet), highest intensity level (I have maxed out my bike, lol).
Rest 60 seconds.
Next 30 seconds: Farmers walk
Next 30 seconds: Renegade Rows (65 DB's) (10)
Rest remaining.
5. Interval "plate weight" Cardio (Cycle).
3 minutes all out.
2 minute half-speed.
Rest 2 minutes
Repeat for 2 sets.
I will walk out, worked. But not bombed. Just due to my previous diet and fitness history (Thank you). Gonna shake dat' @ss.......baby!
And, we ROCK this OUT.........in just a couple of hours..........
I loved this week.......Very rewarding and demanding. A calorie KILLER........Oh.......off to eat......LOL
This.......is how I repay.....my body.....for ITS REWARDS. I "WANT" my goal.......I am obsessed.....possessed, locked on, baby!
Nothing comes close, for this old man.
No time for a diaper........(no reps in that course of action).
Then on Tuesday, its moving on to working toward 170 pounds of lean badness., earned in the next several months.
Currently I am sitting at 162 pounds, and still around 7.8% BF). I am going to put on about 8 to 9 POUNDS of lean mass in the next several months (Just shy of one year or about 11 months, with how I am going to construct the diet).......OVER AND OUT.
It can be done......SHUT THE HECK UP>
I did 7 pounds in about 10 months (152/154 to 161) as a comparison.
ROCK OUT!
Best regards,
Chillen
I have my "finisher" to cap off this intense week to perform yet.
I am going to post what I did this week (on Monday), so you can see just what I did.
The "Finisher" is constructed like this (see below: Lower Workout day), "plus" a minor upper/core SS sets: (Remember this is a "surprise". HEY! Wake the heck up.....non-traditional, "thank you" routine).....Makes sense to me to give back to what was given to me.
Who cares who thinks to the contrary. I certainly do not.
1. 20 rep Front Squats. (5X20)
3 minute rest period.
First minute of rest: Walking DB Lunges (1X15), prepared station
30 second rest.
Second Minute: Weighted DB Step Ups (1X10), prepared station
Rest remaining.
Repeat for 5 sets.
2. Dead lifts (5X15)
3 1/2 minute rest periods.
First Minute: Renegade Rows (60 pound DB's) (1X12)
30 second rest
Second Minute: Chill-Out on the Cycle 3/4ths speed FULL Intensity level.
Rest remaining
Repeat for 4 sets.
3. Good Mornings (4X15)
3 1/2 minute rest.
First minute: 3/4ths out on "regular type cardio", on highest intensity level.
Rest 30 seconds.
Second minute: Standing roll-out (1X10, not to failure), Dead Lift (1X10, 2 reps from failure), Prepared stations.
Rest remaining
4. Barbell calf-raises (3X20)
3 1/2 minute rest period
First Minute: "Plate weight" cardio on cycle (standing, emphasizing calves by placement of feet), highest intensity level (I have maxed out my bike, lol).
Rest 60 seconds.
Next 30 seconds: Farmers walk
Next 30 seconds: Renegade Rows (65 DB's) (10)
Rest remaining.
5. Interval "plate weight" Cardio (Cycle).
3 minutes all out.
2 minute half-speed.
Rest 2 minutes
Repeat for 2 sets.
I will walk out, worked. But not bombed. Just due to my previous diet and fitness history (Thank you). Gonna shake dat' @ss.......baby!
And, we ROCK this OUT.........in just a couple of hours..........
I loved this week.......Very rewarding and demanding. A calorie KILLER........Oh.......off to eat......LOL
This.......is how I repay.....my body.....for ITS REWARDS. I "WANT" my goal.......I am obsessed.....possessed, locked on, baby!
Nothing comes close, for this old man.
No time for a diaper........(no reps in that course of action).
Then on Tuesday, its moving on to working toward 170 pounds of lean badness.
, earned in the next several months.Currently I am sitting at 162 pounds, and still around 7.8% BF). I am going to put on about 8 to 9 POUNDS of lean mass in the next several months (Just shy of one year or about 11 months, with how I am going to construct the diet).......OVER AND OUT.
It can be done......SHUT THE HECK UP>
I did 7 pounds in about 10 months (152/154 to 161) as a comparison.
ROCK OUT!
Best regards,
Chillen
Last edited:
September 14th, 2008: "Thoughts for the Day" (1)
Good morning my beloved forum.
Nurture your mind with great thoughts, for you will never go any higher than you think.
(Benjamin Disraeli)
======================
There is nothing you cannot be, there is nothing you cannot do, there is nothing you cannot have.
AND, DO NOT FORGET IT!
Got that?
======================
An "Opinion" from Tom Venuto. The purpose here is to "read between the lines" to gain something of value:
(By Tom Venuto)
I have very little interest these days in all the media-hyped stories of dramatic, rapid losses of body weight. “Big losers” don’t impress me, for numerous reasons. For example, weight is not fat. “Weight” could be composed of mostly lean tissue, or it could be mostly water weight. In fact, I would go a step further and point out that rapid loss of bodyweight correlates very highly with a greater chance of relapse, weight re-gain and long term failure.
So what does impress me? What gets my attention?
I pay attention to what the “long term maintainers” have to say - those are the people who have maintained an ideal weight for over a year… preferably even 2-5 years or more.
The difference between losers and maintainers
As I was researching the subject of long term weight maintenance recently, I was surprised at the huge amount of research that's already been done in this area.
One paper that caught my interest was published by Judy Kruger and colleagues in the International Journal of Behavioral Nutrition and Physical Activity, titled,
“Dietary and physical activity behaviors among adults successful at weight loss maintenance.”
This was not an experimental study, but a compilation of data from the “Styles Survey” which was representative of the U.S. population and asked respondants questions about strategies to aid with maintaining an ideal weight.
In this particular survey, only one-third (30.96%) of the respondents said they were successful at keeping their weight off. The researchers wanted to know the difference between the small group that was successful and the majority that were not.
Both groups reduced the amount of food they consumed, they ate smaller portions, more fruits and vegetables, fewer fatty foods and fewer sweetened beverages.
Not really any surprises there, but what we want to know most is not what losers and maintainers have in common, but what the maintainers did that the losers didn't.
Some major differences emerged between losers and maintainers:
First, a significantly higher proportion of successful maintainers reported exercising 30 minutes or more daily, and they also reported adding other physical activity to their daily schedules (recreation, sports, physical work, etc). In addition, more of the successful maintainers included weight training in their exercise regimens than did the losers.
Reducing sedentary activities (TV watching, etc) was also a significant difference between those who successfully maintained and those who did not.
The next big difference that separated the successful maintainers from the unsuccessful was in their “self-monitoring behaviors” including:
* tracking calories
* tracking body weight
* planning meals
* tracking fat
* measuring the amount of food on their plate
Unfortunately, these types of self-monitoring behaviors, especially weighing and measuring food and counting calories, are among the most avoided and even criticized weight control techniques. Some weight loss “experts” even claim that it's detrimental to count calories, weigh yourself or measure and weigh your food.
However, these self monitoring behaviors are being identified more and more frequently in the research as part of “the difference that makes the difference.” I agree, and they have always played a major role in my own Burn The Fat program.
A final difference was that people who reported self-perceived “barriers” to their success were 48-76% less likely to be a successful maintainer.
For example, they said they had no time to exercise, they were too tired to exercise or it was too hard to maintain an exercise routine. I interpret this as: the unsuccessful losers were excuse makers!
THE TOP 5 STRATEGIES TO BE A SUCCESSFUL MAINTAINER
So let’s recap and turn these research findings into some practical action steps you can apply today.
1. Increase your total daily activity level, including formal exercise as well as sports, physical work or recreational activity. Exercise improves weight loss, but more importantly, it is critical for weight maintenance.
2. Decrease sedentary recreational activities by cutting back on TV watching, computer games and web surfing. Take up physical recreation such as sports, boating, biking, walking, hiking, gardening, physical hobbies and playing with your kids, if you have them.
3. Include weight training as part of your formal exercise program, throughout the fat loss phase and even more seriously during maintenance.
4. Track and monitor everything! Count calories and nutrients, measure your portion sizes, weigh your food, plan your menus in writing and monitor your body weight and body fat percentage.
5. Avoid excuses and maintain positive beliefs and attitudes towards your environment and what you perceive as “barriers.” For example, say, “I can always make time for what is most important to me” instead of, “I don't have time to exercise.”
If you're currently on a fat loss journey, and you want to know how good your odds are for being a successful maintainer, it's pretty easy to predict using these 5 strategies. If you're not using all 5 of them yet, then when would be a good time to start today?
There are limitations to survey results such as these, including the fact that they are cross sectional, and therefore cannot prove causality. However, I believe these findings are important and significant.
Not only do they confirm previous similar studies and agree with the findings of other groups of successful maintainers (such as the National Weight Control Registry), I found that these results match precisely what I've seen among my most successful “Burn The Fat” clients.
THIS is the type of advice I'd suggest you listen to the most: Advice about how to lose body FAT, not body WEIGHT, and how to maintain an ideal bodyweight and body composition over the long haul, not how to lose weight as fast as possible.
Your friend and coach,
Tom Venuto
P.S. There was one more “difference that made the difference,” in this study, and this one may surprise you (although it didn’t surprise me). Successful maintainers were LESS likely to take over the counter diet products (pills, etc) <-----YEP MY KIND OF DUDE!
========================================================
“The gyms you go to are crowded with guys trying to look like men, as being a man means looking the way a sculptor or an art director says.
Like Tyler says, even a souffle' looks pumped.”
(Duke_of_Nowhere
Chuck Palahniuk)
========================================================
Thoughts become words. Words become actions. Actions become habits. Habits become character. And character becomes your destiny.
(Unknown)
========================================================
To exist is to change, to change is to mature, to mature is to go on creating oneself endlessly
(Henri L. Bergson)
========================================================
You are today where your thoughts have brought you.
You will be tomorrow where your thoughts take you.
(James Allen)
========================================================
What we are today comes from our thoughts of yesterday, and our present thoughts build our life of tomorrow: Our life is the creation of our mind.
(Buddha)
========================================================
Don't let the negativity given to you by the world disempower you. Instead give to yourself that which empowers you.
(Les Brown)
========================================================
They that will not be counseled, cannot be helped. If you do not hear reason she will rap you on the knuckles.
(Benjamin Franklin)
========================================================
To profit from good advice requires more wisdom than to give it.
(John Churton Collins)
When getting advice on the forum and applying it, one sometimes has to modify the "contents of the advice" to adhere to feedback obtained from the body. Be wise. Realize and Sanitize.
========================================================
By stretching yourself beyond your perceived level of confidence you accelerate your development of competence.
(Michael J. Gelb)
========================================================
If you don't program yourself, life will program you!
Wake up! CHANGE YOUR LIFE
(Chillen)
========================================================
“Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don't quit.”
(Conrad Hilton)
========================================================
“What do you first do when you learn to swim? You make mistakes, do you not? And what happens? You make other mistakes, and when you have made all the mistakes you possibly can without drowning - and some of them many times over - what do you find? That you can swim? Well - life is just the same as learning to swim! Do not be afraid of making mistakes, for there is no other way of learning how to live!”
(Alfred Adler)
How many times does a child skin their knee when trying to learn to ride a bike? After a few scrapes and bruises they learn how to ride the bike to such an extent, that it becomes second nature--even without thinking.
Look at your mistakes in diet and training the same way. You are going to make mistakes in training, and dieting. You pick yourself up, dust yourself off, and learn from them, and get better. And, you do not quite.
The greatest mistake you can make in life is to be continually fearing you will make one.
========================================================
Mistakes are, after all, the foundations of truth, and if a man does not know what a thing is, it is at least an increase in knowledge if he knows what it is not.”
Know what your mistakes......are not. Know what they are. Learn from them. Grow stronger. Learn your body. It will tell you what you are doing wrong and right.
I hope all of you are happy and filled with much love and joy today.
Happy lifting.
Hope you stay on course with your diet.......
========================================================
I leave you with this thought:
The best motivation is self-motivation. One person says, "I wish someone would come by and turn me on!"
What if they don't show up?
YOU have to show the UP.........END. You have to turn on the THUNDER!
And, one more thing.......
Chillen
Good morning my beloved forum.
Nurture your mind with great thoughts, for you will never go any higher than you think.
(Benjamin Disraeli)
======================
There is nothing you cannot be, there is nothing you cannot do, there is nothing you cannot have.
AND, DO NOT FORGET IT!
Got that?
======================
An "Opinion" from Tom Venuto. The purpose here is to "read between the lines" to gain something of value:
Five Secrets to Keeping the Weight Off for Good
(By Tom Venuto)
I have very little interest these days in all the media-hyped stories of dramatic, rapid losses of body weight. “Big losers” don’t impress me, for numerous reasons. For example, weight is not fat. “Weight” could be composed of mostly lean tissue, or it could be mostly water weight. In fact, I would go a step further and point out that rapid loss of bodyweight correlates very highly with a greater chance of relapse, weight re-gain and long term failure.
So what does impress me? What gets my attention?
I pay attention to what the “long term maintainers” have to say - those are the people who have maintained an ideal weight for over a year… preferably even 2-5 years or more.
The difference between losers and maintainers
As I was researching the subject of long term weight maintenance recently, I was surprised at the huge amount of research that's already been done in this area.
One paper that caught my interest was published by Judy Kruger and colleagues in the International Journal of Behavioral Nutrition and Physical Activity, titled,
“Dietary and physical activity behaviors among adults successful at weight loss maintenance.”
This was not an experimental study, but a compilation of data from the “Styles Survey” which was representative of the U.S. population and asked respondants questions about strategies to aid with maintaining an ideal weight.
In this particular survey, only one-third (30.96%) of the respondents said they were successful at keeping their weight off. The researchers wanted to know the difference between the small group that was successful and the majority that were not.
Both groups reduced the amount of food they consumed, they ate smaller portions, more fruits and vegetables, fewer fatty foods and fewer sweetened beverages.
Not really any surprises there, but what we want to know most is not what losers and maintainers have in common, but what the maintainers did that the losers didn't.
Some major differences emerged between losers and maintainers:
First, a significantly higher proportion of successful maintainers reported exercising 30 minutes or more daily, and they also reported adding other physical activity to their daily schedules (recreation, sports, physical work, etc). In addition, more of the successful maintainers included weight training in their exercise regimens than did the losers.
Reducing sedentary activities (TV watching, etc) was also a significant difference between those who successfully maintained and those who did not.
The next big difference that separated the successful maintainers from the unsuccessful was in their “self-monitoring behaviors” including:
* tracking calories
* tracking body weight
* planning meals
* tracking fat
* measuring the amount of food on their plate
Unfortunately, these types of self-monitoring behaviors, especially weighing and measuring food and counting calories, are among the most avoided and even criticized weight control techniques. Some weight loss “experts” even claim that it's detrimental to count calories, weigh yourself or measure and weigh your food.
However, these self monitoring behaviors are being identified more and more frequently in the research as part of “the difference that makes the difference.” I agree, and they have always played a major role in my own Burn The Fat program.
A final difference was that people who reported self-perceived “barriers” to their success were 48-76% less likely to be a successful maintainer.
For example, they said they had no time to exercise, they were too tired to exercise or it was too hard to maintain an exercise routine. I interpret this as: the unsuccessful losers were excuse makers!
THE TOP 5 STRATEGIES TO BE A SUCCESSFUL MAINTAINER
So let’s recap and turn these research findings into some practical action steps you can apply today.
1. Increase your total daily activity level, including formal exercise as well as sports, physical work or recreational activity. Exercise improves weight loss, but more importantly, it is critical for weight maintenance.
2. Decrease sedentary recreational activities by cutting back on TV watching, computer games and web surfing. Take up physical recreation such as sports, boating, biking, walking, hiking, gardening, physical hobbies and playing with your kids, if you have them.
3. Include weight training as part of your formal exercise program, throughout the fat loss phase and even more seriously during maintenance.
4. Track and monitor everything! Count calories and nutrients, measure your portion sizes, weigh your food, plan your menus in writing and monitor your body weight and body fat percentage.
5. Avoid excuses and maintain positive beliefs and attitudes towards your environment and what you perceive as “barriers.” For example, say, “I can always make time for what is most important to me” instead of, “I don't have time to exercise.”
If you're currently on a fat loss journey, and you want to know how good your odds are for being a successful maintainer, it's pretty easy to predict using these 5 strategies. If you're not using all 5 of them yet, then when would be a good time to start today?
There are limitations to survey results such as these, including the fact that they are cross sectional, and therefore cannot prove causality. However, I believe these findings are important and significant.
Not only do they confirm previous similar studies and agree with the findings of other groups of successful maintainers (such as the National Weight Control Registry), I found that these results match precisely what I've seen among my most successful “Burn The Fat” clients.
THIS is the type of advice I'd suggest you listen to the most: Advice about how to lose body FAT, not body WEIGHT, and how to maintain an ideal bodyweight and body composition over the long haul, not how to lose weight as fast as possible.
Your friend and coach,
Tom Venuto
P.S. There was one more “difference that made the difference,” in this study, and this one may surprise you (although it didn’t surprise me). Successful maintainers were LESS likely to take over the counter diet products (pills, etc) <-----YEP MY KIND OF DUDE!
========================================================
“The gyms you go to are crowded with guys trying to look like men, as being a man means looking the way a sculptor or an art director says.
Like Tyler says, even a souffle' looks pumped.”
(Duke_of_Nowhere
Chuck Palahniuk)
========================================================
Thoughts become words. Words become actions. Actions become habits. Habits become character. And character becomes your destiny.
(Unknown)
========================================================
To exist is to change, to change is to mature, to mature is to go on creating oneself endlessly
(Henri L. Bergson)
========================================================
You are today where your thoughts have brought you.
You will be tomorrow where your thoughts take you.
(James Allen)
========================================================
What we are today comes from our thoughts of yesterday, and our present thoughts build our life of tomorrow: Our life is the creation of our mind.
(Buddha)
========================================================
Don't let the negativity given to you by the world disempower you. Instead give to yourself that which empowers you.
(Les Brown)
========================================================
They that will not be counseled, cannot be helped. If you do not hear reason she will rap you on the knuckles.
(Benjamin Franklin)
========================================================
To profit from good advice requires more wisdom than to give it.
(John Churton Collins)
When getting advice on the forum and applying it, one sometimes has to modify the "contents of the advice" to adhere to feedback obtained from the body. Be wise. Realize and Sanitize.
========================================================
By stretching yourself beyond your perceived level of confidence you accelerate your development of competence.
(Michael J. Gelb)
========================================================
If you don't program yourself, life will program you!
Wake up! CHANGE YOUR LIFE
(Chillen)
========================================================
“Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don't quit.”
(Conrad Hilton)
========================================================
“What do you first do when you learn to swim? You make mistakes, do you not? And what happens? You make other mistakes, and when you have made all the mistakes you possibly can without drowning - and some of them many times over - what do you find? That you can swim? Well - life is just the same as learning to swim! Do not be afraid of making mistakes, for there is no other way of learning how to live!”
(Alfred Adler)
How many times does a child skin their knee when trying to learn to ride a bike? After a few scrapes and bruises they learn how to ride the bike to such an extent, that it becomes second nature--even without thinking.
Look at your mistakes in diet and training the same way. You are going to make mistakes in training, and dieting. You pick yourself up, dust yourself off, and learn from them, and get better. And, you do not quite.
The greatest mistake you can make in life is to be continually fearing you will make one.
========================================================
Mistakes are, after all, the foundations of truth, and if a man does not know what a thing is, it is at least an increase in knowledge if he knows what it is not.”
Know what your mistakes......are not. Know what they are. Learn from them. Grow stronger. Learn your body. It will tell you what you are doing wrong and right.
I hope all of you are happy and filled with much love and joy today.
Happy lifting.
Hope you stay on course with your diet.......
========================================================
I leave you with this thought:
The best motivation is self-motivation. One person says, "I wish someone would come by and turn me on!"
What if they don't show up?
YOU have to show the UP.........END. You have to turn on the THUNDER!
And, one more thing.......
ROCK ON BROTHA AND SISTA"S!
Chillen
Last edited:
The "Finisher" went well. I felt tired, but not beaten.
I was a little stiff this morning. I have learned over time, the best thing to do is warm up in the morning a tad. So I got on the bike this morning (my sons) and rode about two miles out and two miles back.
This just felt great. Got the blood into the muscles a bit, and I feel much better.
When I got back, the sunshine of my life was waiting at the door with tall glass of water, a smile, and kiss..........the feeling that come over me, I cannot describe.
If there is a heaven:
She was standing at the doorway this morning with "bed head", "morning breath", and in her "pajamas".
Most beautiful to me.
I love her.
I will be there for her when the time comes. I am prepared.
Best wishes to all!
Chillen
I was a little stiff this morning. I have learned over time, the best thing to do is warm up in the morning a tad. So I got on the bike this morning (my sons) and rode about two miles out and two miles back.
This just felt great. Got the blood into the muscles a bit, and I feel much better.
When I got back, the sunshine of my life was waiting at the door with tall glass of water, a smile, and kiss..........the feeling that come over me, I cannot describe.
If there is a heaven:
She was standing at the doorway this morning with "bed head", "morning breath", and in her "pajamas".
Most beautiful to me.
I love her.
I will be there for her when the time comes. I am prepared.
Best wishes to all!
Chillen
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Good morning my beloved forum.
Morning Weigh: 162 lbs.
Carbs are higher than normal but under 60 grams since its a workout day. If you read my previous posts, I am in my own designed carb cyclic program--that has proven to work
Morning when first getting up blood sugar is low. Carb intake is prime, additionally prior to workout. Decided to dive right in, and start the week..........
Meal 1, Breakfast (3 hours out):
3 4oz Salmon Fillets, 1 (Home made no sugar) Oat Bar with 1 serving NPB, 1 Banana, 5 large glasses of water. 300+150+110+210=770c
3 cups coffee with Spenda
Calorie intake for the day specifically tailored EACH DAY according to activity: 2800 (As ALWAYS......CLEAN)
My diet is my GOD.....Got that?!
Todays Upper workout with no "active rest" this week
1. Chest:
Station:
A. Flat Bench Press (Weight pyramid UP)
B. Incline DB Bench Press (Super Set, weight Pyramid DOWN)
4 sets of FBP.
3 sets of IBP.
FBP: 1X10, No rest, IBP: 1X10: 2 Minute rest
FBP: 1X8, No rest, IBP: 1X8: 2 Minute rest
FBP: 1X6, No rest, IBP: 1X6: 2 Minute rest
FBP: 1X4: No rest to todays finisher.
Todays Finisher (they vary): Weighted Decline Push Ups on my home made push up board. 1X20; High rep weighted dips: 1X20
2. Back
Station:
A. T-Bar Row (Pyramid UP)
B. Bent Over Row (Pyramid UP)
C. DB Stiff Arm Pull Over (Pyramid DOWN)
TBR 3 sets
BOR: 2 sets
SAPO: 2 sets (SS exercise)
TBR: Straight Sets 1X10, 1X8, 1X6: 2 minute rest in between.
BOR and SAPO are grouped together.
BOR: 1X10, No rest, SAPO: 1X8: 2 Minute rest
BOR: 1X8, No rest, SAPO: 1X6: No rest to todays finisher.
Todays Finisher: Lat Pull down (from self made system): 1X12
3. Shoulders (no "isometric holds" or "shoulder girdle" exercises today scheduled; will be later in week like normal)
Military Press SS with DB Military Press: 3 sets
Rear Flyes: 2 straight sets
Side Laterals: 2 straight sets
MP: 1X10, No rest, DBMP: 1X10: 2 Minute rest
MP: 1X8, No rest, DBMP: 1X8: 2 Minute rest
MP: 1X6, No rest, DPMP: 1X6: 2 minute rest
RF: 1X10, 1X8: 2 Minute Rest
SF: 1X8, 1X6: 2 Minute Rest
4. Traps
BB Heavy Shrugs SS Upright Row: 3 sets combo
BBHS: 1X6, No rest, UR: 1X10: 2 Minute rest
BBHS: 1X4, No rest, UR: 1X8: 2 Minute rest
BBHS: 1X2, No rest, UR: 1X6:
No rest
Todays Finisher: DB "arm pit" curls (1X12), Renegade DB Rows: 1X 16 (or 8 reps each arm).
5. Tri
Close Grip Bench Press SS with Tri-Bar Skull Crushers: 3 sets
CGBP: 1X10, No rest, SK: 1X10: 2 Minute rest
CGPB: 1X8, No rest, SK: 1X8: 2 Minute rest
CGBP: 1X2, No rest, SK: 1X6
6. Bi
Preacher Curl SS with sitting DB Curl
PC: 1X13, No rest, DBC: 1X13: 2 Minute rest
PC: 1X11, No rest, DBC: 1X11: 2 Minute rest
PC: 1X9, No rest, DBC: 1X9
7. Finisher end: Interval Cardio (Cycle)
"Plate Weight" Cycle Intervals: 4 minutes all out. 2 minutes 1/4th out. Rest 1 minute. Repeat for 3 sets.
We ROCK this out.......in just few.........I feel just great. Additionally, I am upping my fiber to about 35 grams per day (I always felt it was low to begin with, I know shut up,), and decided to take a Fiber supplement for the first time.
For those that are interested, this is what my upper workout looks like. I am going to post the Lower 2 morrow.
Have a great day everyone!
Best regards,
Chillen
Morning Weigh: 162 lbs.
Carbs are higher than normal but under 60 grams since its a workout day. If you read my previous posts, I am in my own designed carb cyclic program--that has proven to work
Morning when first getting up blood sugar is low. Carb intake is prime, additionally prior to workout. Decided to dive right in, and start the week..........
Meal 1, Breakfast (3 hours out):
3 4oz Salmon Fillets, 1 (Home made no sugar) Oat Bar with 1 serving NPB, 1 Banana, 5 large glasses of water. 300+150+110+210=770c
3 cups coffee with Spenda
Calorie intake for the day specifically tailored EACH DAY according to activity: 2800 (As ALWAYS......CLEAN)
My diet is my GOD.....Got that?!
Todays Upper workout with no "active rest" this week
1. Chest:
Station:
A. Flat Bench Press (Weight pyramid UP)
B. Incline DB Bench Press (Super Set, weight Pyramid DOWN)
4 sets of FBP.
3 sets of IBP.
FBP: 1X10, No rest, IBP: 1X10: 2 Minute rest
FBP: 1X8, No rest, IBP: 1X8: 2 Minute rest
FBP: 1X6, No rest, IBP: 1X6: 2 Minute rest
FBP: 1X4: No rest to todays finisher.
Todays Finisher (they vary): Weighted Decline Push Ups on my home made push up board. 1X20; High rep weighted dips: 1X20
2. Back
Station:
A. T-Bar Row (Pyramid UP)
B. Bent Over Row (Pyramid UP)
C. DB Stiff Arm Pull Over (Pyramid DOWN)
TBR 3 sets
BOR: 2 sets
SAPO: 2 sets (SS exercise)
TBR: Straight Sets 1X10, 1X8, 1X6: 2 minute rest in between.
BOR and SAPO are grouped together.
BOR: 1X10, No rest, SAPO: 1X8: 2 Minute rest
BOR: 1X8, No rest, SAPO: 1X6: No rest to todays finisher.
Todays Finisher: Lat Pull down (from self made system): 1X12
3. Shoulders (no "isometric holds" or "shoulder girdle" exercises today scheduled; will be later in week like normal)
Military Press SS with DB Military Press: 3 sets
Rear Flyes: 2 straight sets
Side Laterals: 2 straight sets
MP: 1X10, No rest, DBMP: 1X10: 2 Minute rest
MP: 1X8, No rest, DBMP: 1X8: 2 Minute rest
MP: 1X6, No rest, DPMP: 1X6: 2 minute rest
RF: 1X10, 1X8: 2 Minute Rest
SF: 1X8, 1X6: 2 Minute Rest
4. Traps
BB Heavy Shrugs SS Upright Row: 3 sets combo
BBHS: 1X6, No rest, UR: 1X10: 2 Minute rest
BBHS: 1X4, No rest, UR: 1X8: 2 Minute rest
BBHS: 1X2, No rest, UR: 1X6:
No rest
Todays Finisher: DB "arm pit" curls (1X12), Renegade DB Rows: 1X 16 (or 8 reps each arm).
5. Tri
Close Grip Bench Press SS with Tri-Bar Skull Crushers: 3 sets
CGBP: 1X10, No rest, SK: 1X10: 2 Minute rest
CGPB: 1X8, No rest, SK: 1X8: 2 Minute rest
CGBP: 1X2, No rest, SK: 1X6
6. Bi
Preacher Curl SS with sitting DB Curl
PC: 1X13, No rest, DBC: 1X13: 2 Minute rest
PC: 1X11, No rest, DBC: 1X11: 2 Minute rest
PC: 1X9, No rest, DBC: 1X9
7. Finisher end: Interval Cardio (Cycle)
"Plate Weight" Cycle Intervals: 4 minutes all out. 2 minutes 1/4th out. Rest 1 minute. Repeat for 3 sets.
We ROCK this out.......in just few.........I feel just great. Additionally, I am upping my fiber to about 35 grams per day (I always felt it was low to begin with, I know shut up,
), and decided to take a Fiber supplement for the first time.For those that are interested, this is what my upper workout looks like. I am going to post the Lower 2 morrow.
Have a great day everyone!
Best regards,
Chillen
Last edited:
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