|August 25, 2014|
Your body is an intelligent system that adapts and responds to changes.
So when I think of changing my body, I don’t try to force it. I try to get my body to cooperate and adapt to the changes I’m making.
I’ve spent over 25 years researching this topic, studying the science and history behind metabolism and weight gain. I’ve been able to apply what I’ve learned at my clinic on both myself and thousands of my patients.
When I work with clients I can tell them what to do first, and then what to do next. The order you do things in matters if you want to coach your body to make changes you need to attain your ideal body weight and shape.
Doing things in order lets what you do first have its effect, and sets up the environment so that what you do next can benefit you more.
For instance, most people will do your typical “cardio” exercise routines, throw in a little weight training focusing on individual body parts, and grunt away with some crunches to help their “core.”
They think this does something useful for their body. Then they become frustrated because they’re getting no results, and wonder where they went wrong.
The problem here is that you need to sequence what you do so that your body will make the right adaptation.
You might think that more of any exercise is better than no exercise. But while doing something is better than nothing, it doesn’t mean you’re going to lose fat.
In fact, if you do the wrong things in the wrong order, you could very well end up like so many people… frustrated and overweight.
This is why I’ve written to you so much about using “progressivity” in your workouts. By increasing the challenge to your current fitness level by just a bit with each set of exertion, while keeping the duration short, it directs your body to make an important choice about your metabolism.
Traditional cardio exercise lasts for more than 20 minutes. This causes your body to use fat for fuel. So your body makes the choice to store fat for future use. And you keep that extra fat on your body for the next workout. Instead, you want to keep the duration brief and progressive. Your body will then make the choice to store energy in your muscles rather than storing it as fat.
You can see how this addresses your biggest issue first – storing fat – in a way that is going to be effective. You work with your body to give it the right message. And you do things in a particular order that moves you in the direction of transforming your body.
In a minute, I’m going to show you a great set of body weight exercises that will help your metabolism make that adaptation. They were developed by Craig Ballantyne, a fitness expert who created them to help give you the right sequence you need to drop fat. He does things a bit differently than I do, but has a pretty good handle on using body weight exertion and keeping the duration of exercise brief.
And that’s important. In one study, they put cyclists in Spain on a program that’s also similar to P.A.C.E. – short duration, more challenging workouts, with recovery periods in between. When tested after only two weeks, the people were able to increase energy uptake into their muscles by over 30%, and had significant increases in maximum oxygen use and exercise capacity.1
In another study out of Denmark, researchers had people train using a high intensity program on one leg and low-intensity exercise on the other leg.
They found that more progressively challenging exertion over a few weeks increased muscle mass by 4% in one leg. The “aerobics” trained leg lost 1% of its muscle mass.2
When you progressively increase the challenge a little each time, you’re rebuilding your native fitness. This sequence gets your body to choose storing energy in muscle, instead of as fat.
This is just one example of the results you can achieve by doing the right thing in the proper order. There are dozens of other examples from patients at my clinic where we’ve learned things just like that.
I’ve found that this concept is true in a lot of different individual health applications. Which is why what Craig Ballantyne is teaching is very useful. His workout method is called the “Home Workout Revolution.” And while it does differ from my P.A.C.E. program, Craig uses some good principles in his workouts.
For instance, they use your own body weight. I think this is essential. These movements mimic everyday life. As opposed to endlessly running, or lifting the same weight with the same muscle repeatedly.
In fact, here’s one you can do right now. It’s simple, but very effective non-impact replacement for jumping that you can do right at home, not matter your age or fitness level. It’s called the Total Body Extension.
Craig’s system also gives you several ways to build on the benefits of these short but intense exercises. They are both fat-burning and metabolism enhancing. Try them for yourself and see if they keep you young and fit. They’re the ones he used to get in the best shape of his life.
All of them are calisthenics, which means you only need your body weight and not tools or equipment. They’re fast, easy and I like the fact that you can do them right in your own home.You can learn about Craig’s program by clicking here.