Lean Body Connection
See all health articles
Single digit body fat on six meals a day.
|Fat is ugly, and America is in a body
fat epidemic. We obsess over getting rid of fat, because we don't want to be fat.
Yet, we as a people are getting fatter due to bad habits. A little belly roll becomes a paunch, then before you know it, you
wish you could lose enough weight to look as "slim" as the Pillsbury
Lamendola, health and fitness expert (see my photos left and below)
Do you fight the battle of the bulge? Have you spent tons of money doing so? Does it get
you down? Are you staring adult onset diabetes in the face? Are you dealing
with backaches, low energy, and sickness? If so, you need to keep reading.
This free information will help you overcome
a problem that is depressing for many people: having a body you are ashamed of.
But, the problem is deeper: you probably have a body that betrays you with
pain and sickness. The
really good news is you don't have to do anything weird or expensive to
accomplish that! Despite some key disadvantages, I am
waging a successful battle of the bulge and can show you how I do it.
A woman once told me I have a tiny waist but a big
heart. I liked hearing that. I want you to be able to hear the same kinds of
I have obesity in my genes, yet my bodyfat is in the single digits--usually between
and 8%. This level is measurable and achievable--even if you are "fat by birth."
The question is, do you want to achieve it? You don't need extraordinary measures or a
radical diet to do so. You need specific knowledge, a desire to break old habits, and the
will (which comes from desire) to do what you set out to do.
You can't win the war on
fat with any single weapon. And you definitely cannot win with shortcut tricks like
"magic" potions, "miracle machines," dopey diets, or other
You can win the war on fat through the correct diet (which is nothing weird like the no
carb, no fat, or low protein diets) and an enjoyable amount of exercise. You also need some personal
discipline. I could (and someday will) write a book on discipline, as it contributes so
much to reducing stress and increasing the value of life.
If you think you can ignore diet and just do
a lot of aerobics, your thinking conflicts with reality. You have to burn 3,500 calories
to lose a pound of fat. That means doing something like 4,500 sit-ups.
Literally, an exercise in futility. Be realistic, holistic, consistent, and persistent about this--and you
will succeed. Above all, be patient. Below is what you need to know.
cover diet, exercise, and supplementation. Throughout, you'll find yellow tip
boxes like the one below. In one of these boxes, you'll learn why I became so
devoted to acquiring this knowledge.
Lean does not mean skinny
The Wall Street Journal
ran an article in June, 2002, about the extremely low calorie diet.
Proponents of this diet falsely assume that limiting caloric intake to
the detriment of healthy tissue will prolong their lives. This is an
obviously flawed strategy, and we do not endorse it. These people make
the wrong conclusions from laboratory experiments with rodents, but
cannot see the evidence of poor health in their own bodies.
Please note these stats:
- At age 65, the average American is too weak to lift a 10-lb vacuum cleaner.
My mother's husband, now past that age, can lift me--and I'm not light!
- At age 53, the average American man has 5 pounds of undigested red meat fermenting in
his lower bowel. That means cancer.
- Only 30% of the calcium in milk is bio-available. If you can digest it.
- Over 90% of bone fractures among retirees are preventable.
- Over 90% of cancers are preventable.
- Over 99% of adult onset diabetes cases are preventable.
- Adult onset diabetes per capita in America has increased by a factor of 5 since 1960. So has sugar consumption.
- The average American watches over 6 hours of television a day, but "can't find
time" to exercise.
- Mr. Jack LaLanne has not missed a workout in over 70 years.
- I personally have not missed a workout since 1977 or been sick since 1971
(except for one bout of pigging out that made me "sick" with a
total recovery a few hours later).
- 100% of people who are not fit can be fit if they will only decide
to do so.
- You can be fit and lean, if you choose to do so.
- Portion size counts: you can easily reach the point where it's impossible to burn off
- You don't need to count calories. Just eat small portions. When you get hungry, eat
again. But wait at least an hour before eating.
- Never eat a carbohydrate without a protein and/or fat.
- The less refined a starch is, the better it is for you.
- Fat is good for you. However, it is calorie dense--so don't go overboard. Also, damaged
fats are really, really, bad. Don't eat them. Margarine and other foods contained
hydrogenated or partially hydrogenated fats are not fit for human consumption. Limit
saturated fat intake as much as practical. Make unsaturated (liquid at room temperature)
fats a prominent part of your diet.
Muscle burns fat, so lifting weights to build muscle helps
you burn fat. If you are not familiar with weights, hire a personal trainer for
month or so. Most people take a counterproductive approach to their weight
training. If you can't afford a trainer, you can find some good insights at www.supplecity.com.
do buy weights, I recommend an Olympic weight set. It's safer to use than the cheap
plastic sets, and you can do more with it. If you don't have much space or money, then a
cheap plastic set will do just fine. I had such a set for over 20 years before selling it
to someone else.
|Common weight-lifting errors:
- Lifting so much weight that you must use leverage or momentum
rather than the muscle you are trying to develop.
- Using so little weight that you aren't challenging the muscle.
- Doing too many repetitions. Three sets of 8 to 12 gets great
results--don't mess with anything else if you are starting out.
- Resting more than 30 seconds between sets.
- Lifting at angles or along axis that put undue stress on
ligaments. Either question the mechanics of what you are doing, or
ask a certified trainer to show you. Don't ask the biggest guy at
the gym--he may be clueless.
- Not stretching before and after.
- Not having a definite program.
- Working the whole body each time. Go to the gym and look at the
folks who do this. 'nuff said.
- Not enough rest. Train no more than 5 days a week.
- Too much rest. Train no less than 3 days a week.
Walking is a great exercise. Do it every day, and you'll raise your metabolic rate.
This means you will burn extra calories even while you are sitting in front of your
computer or sleeping in your bed! Look at the ways you save calories, and then spend them
instead. Take the stairs instead of the elevator. Park away from the door, instead of up
close. Use a pushmower instead of a riding mower. Pay attention to what you do and think
of how you can burn more calories while doing it.
If you want to maximize your aerobic benefit for fat-burning purposes, don't
pace yourself for a Marathon. Instead, do interval training. For example, run as
hard as you can for 2 minutes, walk for 1 minute, run for 2--until you've gone
12 minutes. This will burn more calories than an hour on the treadmill. Not a
believer? Just take a look at sprinters. They have lean, beautiful bodies.
Long-distance runners rarely look healthy. Results speak louder than words.
Listen carefully. Buy the Body for Life book | CD | Tape for details.
The two keys to beneficial exercise are consistency and change. You must treat exercise
time as an appointment. Always keep it. And don't do the same exercises all the time.
Change it up every few weeks. A third element is intensity. If you get the
first two, however, you can leave intensity for the serious athletes and bodybuilders.
Find physical activities and enjoy them. If you don't have a clue about what physical
activities you can do, just talk to other people and see what they like to do. Hiking, fly
fishing, gardening, and walking your neighbor's dog are all excellent activities that
don't cost much. Make sure you have a good pair of walking shoes--nothing exotic required.
Here are some freebies most people neglect, in this time of laziness:
- Mow your lawn with a walking lawnmower
- Shovel your walk and then some
- Rake leaves by hand
- Pick up trash in yards on your block
- Park far, walk long
- Use the stairs, not the elevator
- Plant flowers and tend to them
- Do your own ironing and vacuuming
If you're serious about your body, order some HMB and see what it can do for you.
I rate this on my list of "must have" supplements. The difference in
recovery time is incredible. Glutamine
is also helpful for recovery.
multivitamin and plenty of water are critical elements for the lean-bound. To boost fat metabolism, add a tablespoon
of canola oil or flaxseed oil (yummy!) to a protein drink in the morning. Add a teaspoon
of instant coffee powder or cinnamon to that, and you're burning fat in high gear.
Protein powders are easy enough to find, and
the real benefits of this kind vs. that kind don't make as much difference as
just getting the protein. The typical athlete needs about 1 gram of protein per
pound of body weight. My own blood tests showed that even this much was barely
enough for me. The typical American needs less than half that amount. If you're
a serious athlete, don't take their recommendations seriously.
Use cinnamon, cayenne pepper, and black pepper frequently (but not the
last four hours of your day) to boost your metabolism. Drinking chilled water will cause
your body to burn calories to warm the water up. Don't worry about the
temperature, though--the biggest benefit is from just drinking the water. At
least half a gallon a day is a good start for the average person.
to eat at 6 small meals a day, rather than one big one. Doing so levels out
your insulin and your blood sugar. If you can't forget about that full feeling, eat a big
bowl of oat groats. Will fiber help? Sure. But look at the sugar in "fiber
supplements" like psyllium husk in brands such as Metamucil. Better to
stick with real foods. For a good
fiber fix, have a small protein drink
(1 cup) and an apple, or slice the apple and spread peanut butter (thinly) on
the slices. Be sure you get Smuckers Natural or some other brand that isn't
loaded with sugar--read the label. A note on protein
drinks--most of these are highly-processed junk food. Read the labels. I use
Shaklee products, as well as the ones you'll find here.
|Disclaimer: I am not a doctor, but I
teach doctors. I do that by proving, via my lab results with my own body,
that what I say is working. I also do that by pointing out the research
and literature these doctors simply are not aware of--peer-reviewed research their
"gods of medicine" approve. One physician told me for years what
I espouse is wrong. After an endocrinology convention, he changed his mind
and now asks me for advice. About time. You see, I'm not telling you my
opinions. I'm telling you things that have extensive substantiation.
I have been studying nutrition
and exercise for over 30 years. My initial impetus was that I was a sickly,
undersized weakling (as a high school junior, I was 5'4 and less than 100
pounds). Now I am healthy and tall, with a well-muscled, lean
physique. If you're already an adult, you can't gain height (other than
through posture correction), but you can gain the well-muscled, lean
What I say here works, and it agrees with the same
medical information now being taught to pharmacists (but not yet to
doctors!) and registered dietitians.
Do not assume you can jump into an exercise program just because you read how
great it is. Do not make radical changes in your diet overnight, either--going from
low-fiber to high fiber causes severe intestinal pain if done too quickly. Unless
you are physically active now, ease into any diet/exercise changes. If you
review these with your doctor, be aware that the average physician is not well-versed in nutrition. So, make sure
your doctor runs your diet plans past a registered nutritionist or pharmacist (or do so
yourself). You can cut out sugar immediately, though, so do that right now.
Get out there and get going. If you want to be lean, I have four final words of advice: You
can do it!
|Resources for A Great Body|
||You want a great
body. We give you the edge you need to build it.
supplements that work. Period.
maximizing your progress today.
The guy in the photos was 50 when these were taken.
Put your fitness program into high gear with nutritional supplements that get
results but don't break your bank.
Our top fatburner:
JS Nitro Night Time Fatburner