BOOK UPDATE (Kindle-Print-Audio) Chapter 1 Audio

Hello everyone,

A quick update on the book:

  1. Print: The printed book can now be purchased from here. The printed version should be available on Amazon by the end of the week, September 29, 2017.
  2. Kindle: The Kindle Version has been updated. If you have already downloaded the book, your copy will be updated in the near future. Amazon is working through some technical issues.
  3. Audio: We are currently on Chapter Four of the audio production, schedule to be complete by the end of October 2017. Click link to hear the 1st Chapter.  Chapter 1 Audio

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The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

 

Discipline pushes us, motivation pulls us, but intentional habits keep moving towards our goals. Change your habits, change your life!

If you enjoyed this article, please LIKE and SHARE. Our Book is NOW Available on Amazon!

Best wishes and Best Health!

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FREE DOWNLOAD PROMOTION – Our Kindle eBook The Fat Loss Habit!

Hey everyone,

I want to let you know that our Kindle eBook, The Fat Loss Habit is available for FREE DOWNLOAD until Saturday, September 9th. The book will be available in PRINT later this month. The AUDIOBOOK will be available in late October 2017.

I would greatly appreciate it if you could leave a brief REVIEW of the book. Your review will have a HUGE impact on the book’s visibility on Amazon.

FREE DOWNLOAD eBook

RL You’ll be able to purchased the PRINTED BOOK later this week!

REVIEW

I think you’ll really enjoy reading our book. It takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Training Program Based on Science, not Bro Science.

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals.

Best Wishes & Best Health!

Jeff

 

 

The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!!

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Best Wishes and Best Health!

Jeff

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limits,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set Point to Keep the Weight Off
  • A Training Program Based on Science, not Bro Science.

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals.

 

Training to Failure doesn’t Trigger Muscle Growth, Progressive Overload does!

 

Book NOW Available on Amazon!

Countless studies have demonstrated that progressive overload is the key to muscle and strength gains.  Going to failure too soon in your workout will hurt your performance, and undercut your total workout volume. We want to maximize our performance during each workout. We do this by stopping short of failure on all but the last set of each exercise. Your maximum effort should be given to the last set of the last exercise for any given body part.

Our goal is to lift as much as possible during each workout. And to increase that overload from week to week, month to month. You accomplish this by keeping a repetition or two in the tank, until the very end of your workout. As soon as you take a set to failure, your performance on succeeding sets will degrade substantially. For example, if you went to failure on pull-ups using your 10 repetition maximum. You might only get 7 repetitions on your next set and 5 or 6 on your third set. Your total number of repetitions would have been 22 or 23. Had you stopped a couple of repetitions short of failure on your first and second set, you would have been able to perform at least 8 repetitions on all three sets for a total of 24.

We want to lift heavy, but stay fresh as long as possible during your workouts. If this was your last basic compound exercise for your back, and you took the last set to failure, you might have achieved a total of 25 or 26 repetitions. Your workout volume in either case would be greater than if you had taken the first set to failure. Taking sets to failure should be primarily used as a means of creating progressive overload and not a goal in and of itself.

Progressive overload is the trigger for muscle growth, not training to failure. Training to failure is a method of producing progressive overload, not a trigger in and of itself, as some experts would have you believe. Scientific studies have demonstrated the superiority of performing three sets of an exercise vs. one set to failure. One set to failure will stimulate growth, but it is a minimum effective dose. If you don’t want to invest much time in the gym, one set will produce results, but they will be suboptimal.

RPE Scale (lifting)

A simple, yet effective way to evaluate your rating perceived exertion (RPE) is using this table developed by respected strength coach and competitive powerlifter Mike Tuchscherer.

A 2007 study by The Journal of Strength and Conditioning Research concluded training to failure should not be performed repeatedly over long periods, due to the high potential for overtraining and overuse injuries.” Another study which had lifters using loads that were 75% of their 1 rep max concluded that, “Fatigue and metabolite accumulation do not appear to be critical stimuli for strength gains.”

Short rest intervals and training to failure repeatedly will increase human growth hormone levels, but I haven’t found any studies that correlate it with long-term increases in muscle mass. I have found studies that have concluded just the opposite. Going to failure too soon in your workout will hurt your performance, and undercut your total workout volume/progressive overload.

Training to complete failure isn’t necessary to maximize growth, but you do have to work with heavy loads, perform the lifts with good form, and work sufficiently hard. Working close enough to failure means you don’t want to leave more than one or two reps in the tank on your working sets.  Unfortunately, many people aren’t very good at knowing how close to failure they actually are during a set.  Taking your last set of each exercise is a foolproof way of making sure you maximized the stimulus and are working hard enough for your muscles to grow and validating your perceived exertion level on your preceding sets. For example, if you performed two sets of 6 repetitions with 200 and your perceived exertion was 9, meaning you could have performed only one more rep, but you’re able to perform 8 repetitions on your third and final working set, you now need to revise your RPE from a 9 to an 8 for your proceeding sets.

 

Modern powerlifters and old school/pre-steroid era bodybuilders often advocated avoiding muscle failure. They wanted to successfully perform a goal number of repetitions on each set. They wanted to build small wins. These small wins kept them motivated, because each victory was another step closer to their goal. After all, our goal is to get bigger and stronger, not failure. Bill Pearl often criticizes proponents of going to failure every set, by saying that it quickly led to overtraining, injuries, and mental burnout. He argues, who wants to go to the gym with the goal of constantly failing. He advocates stopping one or two repetitions short of failure. His advice follows a bodybuilding axiom, “stimulate, don’t annihilate” your muscles into growth. The key to muscle growth is progressive overload, not training to failure.

________________________________________________________________

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals.

Best wishes and Best Health!

Follow us on Facebook

See our most recent posts.

Book NOW Available on Amazon!

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

cover page done

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

 The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Could you please Like and Share if you enjoyed this post. Best wishes and best health.

#FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple

Why a Natural Lifter Should Never Train Like Someone Using Steroids – How Naturals Should Train

Book Introduction (Available on Amazon in August 2017)

Phil_Heath.JPG

3 Reasons Why a Natural Lifter Should Never Train Like Someone Using Steroids:

1)      You’ll end-up out training your ability to recover by performing too many sets/too much volume.

2)      You’ll elevate your cortisol levels too high to recover from your workouts.

3)      You’ll train too light to build muscle and strength.

The I’ll Do What They’re Doing Trap

Don’t make the mistake of falling into the trap of thinking, “I’ll do what he’s doing.” If you are going to apply that logic, then follow that logic to its natural conclusion and start taking steroids. If you’re reading this I am hoping that isn’t really an option for you.

If you are going to be a natural lifter, than lift like a natural. Don’t try to follow the routine of enhanced lifters.  Since steroids are illegal, no one is going to admit they are using them, and suggest you supplement your training with a weekly injection of 600 mg of testosterone.  Now let’s look closer at the three reasons I have provided.

#1 You’ll end-up out training your ability to recover by performing too many sets/too much volume.

Steroids keep you in an anabolic state 24/7. Muscle synthesis is ongoing. You can actually build muscle on steroids without even training. In this 10-week study, they took 43 experienced male lifters of normal body weight between the ages of 19 and 40, and split them up into four different groups:

Group 1: did NOT train, and did NOT receive any steroids.

Group 2: did NOT do any form of exercise, but they received weekly injections of 600 mg of testosterone.

Group 3: trained, but did NOT receive any steroids.

Group 4: trained, and received a weekly injection of 600 mg of testosterone.

Each participant followed a standard diet scaled to their bodyweight.  Ratios of calories and macronutrients were standardized based on individual body weights.

The Results:

Group 1: no significant changes, which is not surprising.

Group 2: gained 7 pounds of muscle, despite not training!

Group 3: gained 4 pounds of muscle, training naturally.

Group 4: gained 13 pounds of muscle.

Natural lifters have to train hard enough to stimulate protein synthesis, but avoid excessive muscle breakdown that would exceed their ability to recover.  Enhanced lifters can recover from frequent high volume training because their body is in a constant state of protein synthesis.  Natural lifters need to focus on progressive overload, and limit their volume. Most people can tolerate 8 to 12 working sets a week for large muscle groups, and 5 to 8 sets for small muscle groups. The more often you train, the more you have to divide-up the total; for example if you trained chest twice a week, each workout should average 4 to 6 working sets. Hard gainers usually fall at the lower end of these training volume parameters. An easy gainer might be able to exceed these parameters. Over time you will learn how much exercise your body can tolerate and your tolerance might increase. Adding sets is a method of creating progressive overload, but you can’t exceed your body’s ability to recuperate.

#2 You’ll elevate your cortisol levels too high to recover from your workouts.

Cortisol is devastating to natural lifters. It opposes protein synthesis by increasing protein breakdown.  The role of cortisol during training is to mobilize energy stores to give your body fuel for muscle action. The more fuel you need during your training, the more cortisol you will produce.

Too much training and habitually going to failure can result in decreased resting levels of testosterone and increased resting levels of cortisol, which are counter-productive to hypertrophy. It may also make you more susceptible to overuse injuries and overtax your nervous system, especially when performing taxing movements like the squat and deadlift.

Only the genetically gifted and or those using performance enhancing drugs can routinely train with high volume and take most sets to failure. They are protected against the ill effects of cortisol because the drugs greatly increase protein synthesis.

#3 You’ll train too light to build muscle and strength.

Natural lifters should use loads that are 75 to 90% of your 1 repetition maximum (RM) to increase muscle size and strength. Studies have shown that training with weights closer to your 90% 1 rep max produce greater muscular size and strength gains than lighter loads (70% 1 RM).

Most sets should be in the 4 to 8 repetition range.  Avoid the high repetition ranges advocated in the current muscle magazines. These hypertrophy programs are geared toward athletes on steroids. Steroids build muscle, but they don’t build ligaments and tendons, so these athletes prefer higher rep ranges to avoid injuries. As a natural lifter you will do better sticking to the rep ranges advocated by pre-steroid era bodybuilders and strongmen. Use your training log to determine which rep ranges work best for you in terms of gaining strength.

If you want to learn more about how naturals should train, see my post Building Muscle and Strength Made Simple – The 3 to 5 Program

___________________________________________________________________________________________

I hope you have found these suggestions helpful. Could you please Like and Share if you enjoyed this post. Best wishes and best health!

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals.

Best wishes and Best Health!

Follow us on Facebook

See our most recent posts.

Book NOW Available on Amazon!

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

cover page done

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

 The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Could you please Like and Share if you enjoyed this post. Best wishes and best health.

#FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple #NaturalBodybuilding