A New Year, a New Body: The Complete 1. Week Body Transformation Program. Like most around the globe, you probably plan to shed a few pounds as part of a New Years Resolution. Unfortunately, like most, you're probably setting yourself up for failure. Get started right with Primer's 1. New Year. Editors Note: This is part 1 of Josef’s 4 part, 1. And I am doing it absolutely free. I don’t even need your email address. However, I would REALLY appreciate your before and after pics and testimonials. The Main Reason for New Year’s Failure and How To Set Yourself Up For Success In Advance. When I was growing up my favorite sport was hockey, and my favorite player was Wayne Gretzky. Last year was the first time in over a decade that ANYONE in hockey has scored even 6. Whereas, in 1. 98. Wayne Gretzky had 9. Ovechkin put up last year in goals per game! As the all- time leading goal scorer in hockey history he had remarkable aim with the puck, if he picked a point on the net, it was going in whether the goalie wanted it to or not. Wayne’s aim was so good that one time when he was behind the net he shot the puck up, over the net and bounced it off of the goalie’s back into the net. His aim was so good that if the goalie happened to be standing between him and the net he would simply turn the puck on it’s side as he shot it so that it would slide right under the goalie’s armpit. That’s amazing to see, but even more amazing after you’ve tried to play ice hockey. I have never played in the National Hockey League, but I am an outstanding teacher. In fact I am so good that in twenty minuets I can teach you to shoot the puck in ice hockey better than Wayne Gretzky could in his prime, during the best game that he ever played – even if you can’t ice skate. No bull. In twenty minutes I’ll have you shooting better than Wayne, assuming we had first blind- folded Wayne, and spun him around so much that he was dizzy and had no idea where the net was.“How could Wayne ever hit a goal that he can’t see?” you say. My question for you is, “How can you hit a goal that you don’t even have?” Most people start off their New Year’s by pulling something vague and meaningless (to them) out of their ass like, “Oh, I should lose weight,” or “I should start exercising,” or “I should start eating better.” Those are NOT goals. Those are thing that you feel guilty about and think that you should do, and that kind of language will ensure that you FAIL. Goal Setting The Right Way by Spelling It The Wrong Way: S. M. M. a. r. T. My poor spelling is not just my poor spelling or semantics. S = specific, as in, specifically, what do you want? I can hear a few of you tuning out right now because you are saying to yourself, “oh, I’ve heard that before!” While I am sure you have heard it before I am also pretty damn sure that you haven’t actually applied it before.“To know and not to do is to not yet know.”- Zen Proverb. M = Measurable, as in, it isn’t real if you can’t put a number on it. When you ask most people “how’s your fitness program going?” they’ll reply with something like, “good” or “not so good.” The problem with both of those statements is that they are completely meaningless. How many pounds of fat = good? This is what people who have no idea how they are doing respond, and people who have no idea how they are doing are not likely to get anywhere at all. You NEED the cold, hard facts about how you are actually doing (NUMBERS) and how that compares to where you wanted to be.“Oh yeah, my workout plan is going real good.”M = Meaningful, as is, why the hell do YOU actually want to do this. Not why you think you should. Dear Reader, My name is Jon Gabriel. Our direct Gabriel Method number in the USA is 3. The above pictures are actual, untouched Transcript: Telomeres: Cap It All Off with Diet. What about exercise for slowing cellular aging? Stress management helps, but we can't always change our station in. Purpose is the driving force or the missing ingredient in your quest for a brand new body. He who has a large enough why can bear almost any how. Most people are so beaten down by weight- loss failures that they are pretty much shooting for the ground. So, they set extremely low and completely unmotivating goals. If you want fire in your belly then you need goals worth getting hot and bothered about. The Proof. With a good plan and follow through you can make progress at a staggering rate – a man in his 2. A note from Robb Wolf. I hardly comment, but i did a few searching and wound up here Pitta: energy of transformation . And I do have 2 questions for you if it You can do that without starving, eating food that tastes great AND while having a life outside of the gym (3- 4hrs/week will get the job done). On Day 1 his stats were: 2. That shit will not be included for a lot of very good reasons. By the time people are actually going out to seek help they’re expectations for themselves are so low that they are usually selling themselves really short. They’ve tried poor advice from friends like, “eat only one meal per day and run for an hour everyday.” When that backfires, they get depressed and discouraged and assumed that they were the problem and that it’ just not possible to make the kind of progress that they want to make. T = Time bound, as in, how soon do you want to get there? Work will expand to fill the time allotted to it. And the journey to the body you want will drag on forever and ever if you don’t put a solid deadline on WHEN you are absolutely committed to being there. Most people resist and dread pressure like this because they don’t want to look like a fool if they fail to achieve by that date. That pressure is EXACTLY what you want. You WANT to be thinking, “shit, if I eat this cookie now I am going to look like a fat- ass tool when I go to the beach next month. Let me put that down and eat the apple instead.” If you just keep your goals to yourself then you’ll have no pressure and no accountability to achieve them, and odds are you will NOT achieve them. YES, it is infinitely more comfortable to keep it all to yourself and tell yourself bullshit like, “it’ll happen when it happens.” BUT, that comfort comes with a HUGE price – no accomplishment. As trite as it is, the difference between a lump of coal and a diamond IS heat and pressure. As much as your cynicism would have you pooh- pooh that, in your heart you know that it’s true. Business as usual = body as usual. You Are 3. 0min Away From Getting Off On The Good Foot. It’s 3. 0min if you focus for 3. You’ve already got a little momentum going, don’t waste it. If you wait then you are subject to the law of diminishing intent – the more time elapses between intention and action the less likely that intention is to be brought to life. Turn off the phone, log out of your email and don’t read part 2 of this article, just take action and get this done now.#1. Find out where you are now. Before you decide on your destination figure out where you’re starting from. This is very simple: Weigh yourself. Your weight can fluctuate by 5lbs or more in a day, so controlling as many variables as possible will ensure that you get some useful data when you weigh in. I have officially completed my goal of one full month on the Warrior Diet. My results have included weight loss. Dieting is the practice of eating food in a regulated and supervised fashion to decrease, maintain, or increase body weight. In other words, it is conscious control. This is as simple as weighing yourself first thing on Monday mornings in the bathroom after you pee. Measure yourself. If your waist gets smaller you are leaner no matter what the scale says. Women should measure waist, thighs and hips, but testosterone will just put the fat in your belly for the most part. Pick a standard time, day and outfit – probably the same time as your weigh- in. Make an excel file with the date, waist circumference and your weight. You’re going to update this EVERY WEEK with your new data. We’re only talking 2- 3min of “work” per week to actually know if you are on track or not. Snag some “before” pics – no shirt, with short shorts – front, side and back. Yes, this will probably be embarrassing, BUT it will also be MOTIVATING. Most people have no idea how they actually look. This will really start to light a fire under your ass. Total Time: 5min (without distraction)#2. Decide where you’d really like to be. Where would you be EXCITED to be in 1. Figure out to the best of your guessing abilities what this would be in terms of waist size. Waist size is the most important number. If your waist shrinks, but your weight stays the same that means that you lost fat AND gained muscle at the same time. How else could you be smaller, but the same weight? This is the best of both worlds as it means that you are accelerating your metabolism while dropping body- fat, whereas most people lose metabolism while losing weight. Write this down. Really, write this down. In your journal or in a Word file. Total time = 5min#3. Decide when. Well, this is actually pretty much decided for you as this will be a 1. BUT do decide on an event where you will show off your new body in 1. If there isn’t an event already set- up, organize one. Total time = 5min#4. Get some leverage on yourself. Tell at least 3 supportive people about what you are about to do – where you will be, the date and about your “unveiling.” Oh, and send your before pics and your goal to me at . The more leverage you can get on yourself the better. Total time = 5min#5. Get clear on WHY you want to do this. In the 7 Habits of Highly Effective People, Steven Covey says that no matter where he goes in the world, and no matter the age, culture, sex, religion, or position of the people, whenever people get clear about their mission in life it all boils down to just 4 things – to live, to love, to learn and to leave a legacy. Everyone is different in how they go about acting on this, but everyone’s mission comes down to just those four elements. Now its time for you to connect the dots from fitness to the rest of your life – your whole life, not just looking hot with your shirt off. Take a few minutes, and really reflect, and write why and how being fit affects each of the four dimensions of your life. Include both what you will get when you succeed and what it will cost you if you fail – we are driven by both the carrot and the stick. Pollyanna positivity will not serve you here. They key is to feel what you write. To live: how much better will you look and feel? What kind of new clothes will you be able to get? To love: how can you take care of others when you have not first taken care of yourself? Does your significant other really deserve to be with someone who is a fat slob? Jamie Eason's Live. Fit Trainer - Your 1. Week Transformation Plan! As a fitness professional and Bodybuilding. I'm often asked, ? How can I improve my muscle tone? How can I look more like you?! But as much as I love those opportunities to help people transform, they're one- on- one interactions. Now, to answer the thousands of questions I've received over the years—and to reach those of you I would never otherwise meet—I've come up with one great program: my 1. Your transformation guide; our partnership in fitness. Who is this program for? Anyone of any age, of any sex, and from any walk of life. It'll produce great results and lead to lasting success for everyone. You're all starting from a unique place; no one has perfectly matched genetics, metabolism, hormones and lifestyles. But the beauty of this program is that you start at your own level and work at your own pace. Everyone's body is different, but the same training, diet, and supplement principles work for nearly everyone. Jamie Eason's Live. Fit Trainer Watch The Video - 0. Live. Fit with Jamie Eason. Writing, modeling, public appearances, and speaking engagements make up my full- time job. It's a busy and unpredictable lifestyle, but I wouldn't have it any other way! I'm thankful for the opportunity to share everything I've learned about training, nutrition, and supplementation over the years in this 1. Live. Fit means what it says—adopting a healthy and fit lifestyle. Live. Fit Phases. Start your transformation with weight training and clean eating. Add cardio and cut carbs to sculpt your muscle and burn body fat! The final phase will continue to focus on building muscle and eating clean! Free Tools To Live. Fit! Emergency at- home workout when you can't get to the gym. Emergency at- home workout when you can't get to the gym. These pointers will help you succeed over the long term! Weekly videos to address your big questions. Healthy eating has never been this easy. Check out my videos! Shaping up doesn't mean deprivation. Anthing here fits my program! The aisles can be confusing, but this video's worth checking out! Gain the winning edge by using the same products I do myself! Get Support from you fellow livefit participants! Live. Fit The Live. Fit trainer is a simple 3- phase program for transforming your body and your life in 1. My science- based approach combines exercise, nutrition, and supplementation for results that far exceed what any of those tools could produce on their own. Better yet, you'll leave this program knowing how to pursue the fit lifestyle even without my guidance! Step Three Apply This Program In Body. Telomeres: Cap It All Off with Diet. What about exercise for slowing cellular aging? Stress management helps, but we can't always change our station in life, but we can always go out for a walk. Researchers studied 2. These were mostly folks in their 4. What happens if you study hard- core athletes? Here's the telomere lengths of young healthy regular folks at around age 2. But what about the athletes? They start out in the same boat, nice long young healthy telomeres capping all their chromosomes. They appear to still have the chromosomes of a 2. But these were marathon runners, triathletes running 5. That's worse than the meditation retreat study! That doesn't help us with the original question, What was it about the Ornish intervention that so powerfully protected telomeres after just three months? We saw that just stress management seems to help, but what about the diet versus exercise. Was it the plant- based diet, was it the walking 3. In those three months, participants lost about 2. Maybe your telomeres are happy if you lose 2. To answer this critical question. And I'm happy to report in 2. They took about 4. And here they are. This is how long their telomeres were at baseline. After a year of doing nothing, there was essentially no change in the control group, which is what we'd expect. The exercise group was no whimpy Ornish 3. After a year of that, how did they do? What about just weight loss? And exercise and weight loss? No significant change either. So as long as you're eating the same diet, it doesn't appear to matter how small your portions are, or how much weight you lose, or how hard you exercise, after a year, they saw no benefit. Whereas the Ornish group on the plant- based diet, lost the same amount of weight after just three months, exercising less than half as hard and saw significant telomere protection. So it wasn't the weight loss, wasn't the exercise, it was the food. What about a plant- based diet is so protective? Higher consumption of vegetables, less butter, and more fruit. From the latest review, foods high in fiber and vitamins, but the key may be avoiding saturated fat. Swapping just 1% of saturated fat calories in our diet for anything else can add nearly a whole year of aging's worth of length onto our telomeres. Researchers have calculated how much of our telomeres we may shave off per serving of foods like ham or hot dogs, bologna, salami, or other lunch meats. Fish consumption was also significantly associated with shortened telomeres. Saturated fats like palmitic acid, the primary saturated fat in salmon, and found in meat, eggs, and dairy in general can actually be toxic to cells. This has been demonstrated in heart cells, bone marrow cells, pancreatic cells and brain cells. And the toxic effects on cell death rates happen right around what you'd see in the blood stream of people who eat a lot of animal products. It may not be the saturated fat itself, though saturated fat may just be a marker for the increased oxidative stress and inflammation associated with those foods. With this link to saturated fat, no wonder lifelong low cholesterol levels have been related to longer telomeres and a smaller proportion of short telomeres. It seems associated with a particular inability to handle animal fats. In this case, they started trying lower her cholesterol levels starting at age 2, but sadly, she died shortly after this picture was taken at age 1. The good news is that even if you've been beating up on your telomeres, despite past accumulated injury leading to shorter telomere lengths, current healthy behaviors might help to decrease a person. Eating more fruit and vegetables and less meat, and having more support from friends and family to attenuate the association between shorter telomeres and the ravages of aging. To summarize, here's a schematic of this constant battle. Inflammation, oxidation, damage and dysfunction are constantly hacking away at our telomeres, at the same time our antioxidant defenses, a healthy diet and exercise, stress reduction are constantly rebuilding them. Telomere length shortens with age. Progressive shortening of our telomeres leads to cell death or transformation into cancer, affecting the health and lifespan of an individual. But the rate of telomere shortening can be either increased or decreased by specific lifestyle factors. Better choice of diet and activities has great potential to reduce the rate of telomere shortening or at least prevent excessive telomere shrinkage, leading to delayed onset of age- associated diseases and increased lifespan. To see any graphs, charts, graphics, images, and quotes to which Dr. This is just an approximation.
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