eat what she wanted in moderation, make smart choices when it was easy and enjoy some delicacies ..... OUR NEXT LIVE FRE
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Fitness Myth #1 EXPOSED!
You need to do cardio to cut weight! Wrong! Cardio burns calories like all other activities do but is NOT a must do activity to lose weight. Let me be clearer before I explain. You do NOT have to do ANY cardio specific exercises to lose weight! In fact, we have statistics that PROVE people actually skip out on exercise because they believe the myth that cardio is required. People who HATE running on a treadmill, or HATE riding a stationary bike believe they HATE exercise! Wrong! You don't hate exercise, you hate gasping for air! You hate spending your time wishing it would pass faster, and because you hate that one aspect of exercise, then you think you hate exercise....like I said earlier. Wrong! I had a quick chat recently with a contractor (who is now a client) who told me he wished he could exercise more but just could not bring himself to go out for a run after a long days work. This is a guy that works in the sun all day and felt that he needed to come home and run for 30 minutes if he wanted to get rid of the "spare tire around the waist". He was shocked when I explained about 7minuteworkouts, "Calorie Redirection" techniques and that he was wasting his time with running....unless he was in training for something where he would be required to run for long periods of time. He realized this when I asked him the same question I will ask you. Are you training or are you getting healthy? In other words, are you getting ready for a specific event like a running race or a football or soccer season or perhaps even getting ready so that you can last 5 rounds in a fight? If not, then why train like you are? Our exclusive use of Calorie redirection is absolutely STEP 1 to understand how to lose weight and get in shape. Calories are energy resources for the body. If the energy is not needed, the calories tend to store themselves as fat for later use. If you give the calories something to do, then they will not be stored. The cardio approach would be then to make sure if you eat an extra 1000 calories a day, then you need to run on a treadmill for 1.5 hours just to break even (it takes 1.5 hours on a treadmill to burn 1000 calories). Who can do that? Almost no one and that is why most of those calories are destined to be stored as fat. If you follow a proper routine like the custom programs we have at 7minuteworkout where muscles are broken down, the rebuilding process is not instant. In fact, muscles that are recovering from exercise that breaks them down consume resources 24 hours a day until they are rebuilt which requires up to 10 full days per muscle group! In fact, if you try to break down the same muscle group too soon and don't leave enough time to recover, your muscles will actually not get full benefit and incredibly consume LESS calories.
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If you read the last paragraph and think, "it sounds like he is saying too much exercise actually is bad and less exercise of a specific kind will actually burn more calories"....you understand PERFECTLY! :) Proper use of Calorie Redirection is the absolute key reducing weight through exercise and what I described above is only one part of our calorie redirection technique, and not even the best part...!
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Weight and Resistance training Does NOT Burn FAT Myth #2 EXPOSED!
There are so many myths surrounding weight and resistance training that it's hard to pick just one! Let me start with a story that many can relate to. I had a student who came to me when he was 43. He said he used to be a decent athlete, worked out a bit and had a pretty good physique. Then he got a job, got married, had kids and now all these years later, his muscle had turned into fat (according to him) and he was getting fatter faster than ever and there was nothing he could do about it because that's what happens when you age. He only came to me to see if I could help him slow it down.
I had good news for him... 1. Muscle cannot turn to fat EVER! Turning led into gold might be easier. 2. He was getting fatter faster because he had less muscle to feed! It was NOT because of age. 3. I could not only slow, but I could stop and actually reverse the problem!
Did you know that just 1 pound of muscle consumes 100 calories a day? Did you know that this means a loss of just 3lbs of muscle mass results in 300 calories a day -2100 calories a week-that used to be consumed by muscle to instead be stored as FAT!?
People need to realize this valuable concept and it completes our calorie redirection technique I mentioned in the last section. Muscle consumes calories 24 hours a day. Fat does not.
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So....you got a job, family etc and you stopped exercising. You look similar, just not quite as toned but similar. Maybe you lost a total of 3lbs of muscles mass....hardly noticeable.
Wrong! Since we cannot go back in time...here is the part that matters! Muscle that has been lost due to inactivity can quickly be regained. This means you can very quickly reap the rewards of calorie redirection by regaining lost muscle mass through proper exercise. The guy who came to see me at 43 started training and within the first month, he regained 4 lbs of muscle mass. He told me that each morning when he looked in the mirror...he looked better! It was noticeable each day because not only were his muscles toning and tightening, they were CONSUMING CALORIES which was burning stored fat....the calories had been redirected in two directions! 1. He was following the www.7minuteworkout.com so his body was rebuilding muscle 24 hours a day which consumes calories during the recovery and rebuilding process. 2. He was adding muscle mass which required extra calories to simply maintain after recovery is complete...by the end of the 1st month, he was redirecting 400 calories a day to reclaimed muscle instead of allowing it to be stored as fat!
Calorie redirection can be the most important technique available to reduce body fat quickly. My 43 year old friend is now 50...looks 25 and is a testament to the fitness myth I will expose in the next section; increased body fat goes with age....wrong!
Rememeber, if you regain 5 lbs of muscle that you lost anyway. That 5 pounds of muscle will burn the same amount of calories as 45 minutes of treadmill every day. All while sitting around doing nothing!
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As I age, I will get fat because my metabolism slows...Myth #3 EXPOSED!
Ok...let's get our mind around this together. We only spend a short part of our adult life as young adults. Right? So why do we seem to use that short period as a point of reference? It's not that our metabolism
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slows, instead it stabilizes as we reach full adult maturity. So my body at 50 is not old...it is perfect! It right smack dab in the middle of my adult life.
Yes! I am saying that your base point for what you refer to as ideal should be your health state at the age of 50. Everything you do in your adult life up to that point should be to ensure you are as healthy and fit as possible by the age of 50 and everything you do after that point should be done with the idea you must maintain or improve on your health after that age. You had 30 adult years to get it right and now 30 more to keep it right or make it better! Keep in mind, competitive performance may be different at 50 than it was at 20 but I am talking health, NOT performance. So...the myth about metabolism slowing as you age to me refers to your metabolism beyond the age of 50 not the age of 20. I had a short conversation with a guy who was about 35. We were standing at the buffet table on a recent family cruise and he mentioned he could not eat like he used to because he is not 20 anymore. I pointed out that the results of the way he ate when he was 20 are being realized now that he is 35 so if he is not happy with it, he needs to realize he never should have eaten the way he did when he was 20 either. It took him a moment to digest what I had just told him. I told him the truth, he was not a chubby 35 year old because of how he eats now, he is a chubby 35 year old because of the way he ate as a slim 20 year old. It just takes a bit of time to accumulate. People typically start to notice weight gain around the same age, it is not a function of age as much as it is a function of where you are in your adult life. Poor health habits as a young adult start to show as time passes. It is not instant and can certainly accelerate as muscle mass deteriorates due to lifestyle changes however we cannot afford to blame age....unless we want to constantly compare every other stage of our adult lives to how we were during the first 3 or 4 years of it. Do not allow age to be a limiting factor. If you are not yet 50, get on a mission so that you are in perfect balance by that age.
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At www.7minuteworkout.com we teach the perfect balance: 1. Happiness (so exercise cannot be torture and diet cannot be too limiting). 2. Healthy body composition -low body fat and quality muscle mass. 3. Healthy Skeleton – Good bone density and muscles strength and symmetry. 4. Knowing yourself! You must be a Master of your own dietary needs. Pay attention to what you eat and learn what your body needs (we help with that part...Don’t worry) * For people who are past the age of 50 and have not done this yet. No worries, it is never too late because remember what you are supposed to do after....You are supposed to look for improvement anyway! In fact the good news is that for someone over 50...they can STILL get into the best shape of their lives and establish the benchmark! Watch your diet.....and NO that does NOT mean jumping on some fad diet or doing something extreme. You will see in the next section when I expose the fitness myths associated with dieting! I can tell you though...if you HATE dieting, you will like what you read!
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I need to get on a diet! Myth #4 EXPOSED!
One of the biggest mistakes people make when deciding it is time to lose weight is to start with diet! Diets simply don't work!! About 15 years ago, a client named Cherly (I changed her name for this story) came to me and asked me for help. She looked sad and depressed and said she wanted me to help her get on a diet so she could lose some weight. She was 265lbs. I asked her how she felt. I was much younger back then and although I thought I knew the answer, I was not ready for the depth of emotion that she was suffering with. I have seen it many times since however it was my first honest taste of the desperation that goes along with obesity. I was certainly rattled by what she told me but quickly regained my composure are resolved to help her. What I told her came as a bit of a shock. I told her I would NOT work with her on diet.
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You see, eating is so tied to emotion that some people can even tell how someone is feeling based on what and how they are eating. We eat to celebrate when we are happy, we eat to drown our sorrows when we are sad, we eat when we reunite with old friends and eat when we are lonely. Eating is so attached to emotion that addressing it when you are in a negative emotional state is an almost certain recipe for more anguish. When a person who loves food feels down and then is told to give up food....we are literally telling them to give up the one last thing that gives them pleasure! This is where many in the fitness industry make my blood boil! Cheryl was so vulnerable and desperate; she was willing to pay anything for a diet that would work. I could have done the quick cash in that has made the fitness industry into the multibillion dollar failure that it is and sold her a diet that works in theory knowing she will fail but placing the blame on her when she does....because after all, it takes will power Cheryl, I can't stop you from eating, I can just show you the way and if you followed the diet Cheryl, it would have worked! But she could have never followed it and it is not only unfair to ask her to, it is unprofessional and irresponsible. Instead I offered Cheryl a solution that was not just designed to work in theory. It took into account that we she was a person, not a lab rat. I told Cheryl that I wanted her to forget about diet and just follow a quick exercise routine. We did not use the internet in those days so she had to come and see me but we scheduled 3 short training routines for the coming week. She made it to all 3 and was very excited to book some time for the next week. At the end of the second week, she was a different person emotionally and she told me what I now describe as "sweet music to my ears". She told me what I had been told a few times before but now thousands of times since. She said, "Chris, I find myself making better choices when it comes to eating....I actually look forward to eating a healthy meal, it gives me the same pride as when I finish an exercise class!" She did it on her own. She naturally changed her diet without any coaching, prodding or structure. You see, what Cheryl discovered and so many have discovered since is that when you feel good about yourself, it is easier to treat yourself well. When you feel proud of the efforts you make and proud of your discipline, it becomes a pattern and habit forming. It becomes something that makes you look forward to working out and makes you look forward to winning the battles at the buffet table. She never counted calories, we did not discuss proteins and carbs, we just focused on exercise and feeling good and then better dietary choices were made naturally. Cheryl moved across the country 6 months after we started working together. She was 190lbs and was absolutely gorgeous! She was beaming when I last saw her and I have no question she continued exercising and losing weight. She may have plateau’d somewhere at about 150lbs and then would have needed to look closer at her carb/protein/fat ratios to keep going but in her case, she loved her "guilty 7
pleasures" so much that she likely would have found a perfect balance where she could remain healthy, eat what she wanted in moderation, make smart choices when it was easy and enjoy some delicacies when they were offered. There are a lot of systems that work on paper but too few that take into account the depth of dependency that many of have on food. We cannot start with the hardest thing, we need to start with a better outlook, start with feeling happy and proud. This concept has given me so much pleasure over the years and continues to give me pleasure each time I witness someone discover it for themselves. The best part....you do NOT need to LOVE exercise to start an exercise program...as long as it is the right program! In the next section, I will discuss the myth that you need to love exercise to be able to stick to a workout program.
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You Hate Exercise Myth #5 EXPOSED:
Baloney! "I hate exercise!" A very common but misguided expression! In fact, over the last few years, I have changed the way I approach this issue. In the past, it seemed my clients were reluctant to tell me about their feelings towards exercise...as if it would offend me or something! Now I get it out of them right away by just asking the question during our initial meeting. I ask "why do you hate exercise"? And maybe 1 out of 10 respond with "I don't hate it" while the other 9 open up. It is certainly eye opening in terms of what people relate exercise to!
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Here are the 3 most common answers I get:
Here are my responses to these issues:
1. It is too hard...
1. If it is too hard, you are over doing it and not helping yourself.
2. It takes too much time...
2. You are overtraining; it does not need to be long. 3. Over training limits results SEVERELY!
3. The results are just too slow...
* You see, people think they hate exercise when in reality; they hate what is being offered as exercise. Treadmill running, running drills, set after set of pain.....all of it is a massive waste presented by the very few people who actually enjoy those things.
In our free video series, we expand on this issue a fair bit explaining how natural emotional responses to activities we dislike will prevent us from doing those activities. Why do we deny what nature has programmed us to feel. If you think you dislike exercise, do yourself a favour and clearly identify what you do not like about it. You will likely discover that your feelings are extremely rational....if it is no fun and just painful, how could you like it?
In the next section we deal with the myth that exercise has to hurt to work but let me finish this part by sharing a true story: My father in law is a wonderful man. He is originally from Vietnam and stands about 5 feet tall and weighs around 100 pounds. He loves spicy food. One of his favourite dinner activities when I come over is to offer me some sort of hot spice, hot pepper or something designed to bring tears to my eyes while he has a good laugh. You see, this is a very common way of getting some satisfaction. He can do something I can't. He enjoys something I hate. He offers me a spicy item and I choke, cry and gasp while he calmly eats it with a great sense of satisfaction. People are very amused by activities they can do that others cannot. In fact, it is enjoyable! Trainers do it too! Instead of spicy food, they offer a crazy routine that they can do and manage to enjoy. When you try it and choke, wheeze and gasp, they get a level of satisfaction due to the fact they 9
can do something that you can't. They are not bad people any more than my father in law is....then again; I am not asking my father in law for life saving advice! Exercise certainly does not have to be hard anymore than eating has to be painful. There are options for people to enjoy food even if they do not enjoy hot spices. There are options for people who need exercise even if they do not like suffering. You don't hate exercise; you just hate the dish being served!
Time to eat elsewhere! The "No pain no gain" mentality has lead to epidemic obesity levels so let's get off our macho high horses and have another look!
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Exercise has to be Hard! Myth #6 EXPOSED!
Baloney!! "Two of these would kill a normal man....I've had three"
The above quote is attributed to the immigrant father of a friend of mine. We had just downed a shot of his home made "grappa" -equivalent to moon shine- about an hour before my friend's wedding. The comment has always stuck with me and rushes to my mind when I see the way a lot of trainers lead their classes. You see, my friend’s father was not really warning us of imminent death if we decided to have another drink (we didn't!). He wanted to use the opportunity to create an impression on these young, strong, relatively wealthy young men he had in his house. Believe me, I already respect the heck out of immigrants who come to a foreign land with foreign rules, traditions and languages and make a life for themselves and their families, it is truly incredible. However, he felt he had a special advantage over us and wanted to make his dominance clear. I see it all the time. A trainer leads a class to the point of exhaustion and then just before the class collapses, he/she jumps in and gets really intense and challenges everyone to keep up with him as he grimaces, contorts his face, stares at members of his group and spits out words that basically relate to
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"No pain no gain!" ....lol! The image of this scenario is clear in my mind because I have seen it so many times! For the sake of staying on point, let's forget for a moment that the trainer jumps in only for the last bit of the workout and let's forget the easy psycho-analysis of what makes him/her act that way. Like I pointed out in the last myth, people like to feel they can do something that someone else can't. So....how has this method, -given what the motivating factors are-, become such a credo in fitness....we have all heard it and most have said it, "no pain, no gain". I have seen it on T-shirts, posters, and even tattoos! "Pain" is a relative term. Properly exercising muscles will certainly require some short term strain but I stop fairly short of calling it pain. To me, pain is a true sign from the body that you are forcing it to do something that is not good for it. It is a warning to stop. It is a sign that you have passed "productive" and now are in the "counter productive" area of activity. If I have poor vision, will hurting my eyes improve it? If I have poor hearing, will hurting my ears improve it? If I have a poor sense of smell....actually I know this one! Ever since I had my nose broken, my sense of smell has deteriorated, so I know for almost certain pain will not help vision or hearing but I am absolutely certain that pain will not help my sense of smell. So why do we accept that body pain will improve our bodies? It won't. It will force you to either quit your program and if you do stick to it, you will not see results....that's right, I said if you actually find a way to keep pushing yourself past the pain threshold, you will not see benefit! So when I say it does not have to hurt...the reality is that if it does hurt, you are wasting your time! The fitness industry is oozing with "machismo". Exercise has become an expression of extreme toughness and too many leaders are just offering the same attitude that they were exposed to. They completely ignore the fact that when they started a training program as a beginner, they are the only one left from that group. When I point that fact out, it is obvious that my criticism is received by them as a compliment....until I point out that as leaders, they are profound failures! Harsh words but obesity and illness related to excess weight has become the #1 cause of preventable death! Yes, we have passed by the idea that excess weight leads to poor body image, low self esteem and depression and have graduated straight to DEATH!! To me the incompetence personified by the fitness trainers who believe in the "no pain no gain" theory has lead to this situation....so how reserved should I be with my comments towards them? People in desperate need of a proper fitness solution are offered nothing more than ego feeding nonsense from the vast majority of trainers who are polluting the industry. It has to stop. People are 11
losing their quality of life and eventually their lives. "It's choices" one trainer told me.....as in, it is a person’s choice to get out of shape, get fat, and die. He had it all sorted out in his head. It was not his responsibility; instead, it was the choices made by those who need change. I agreed with him. I told him straight to his face that he was right. The choice of coming to see him for fitness advice was fatal. Obesity is not a condition you are stuck with. It would be easy to believe otherwise because 98% of people who start a fitness program fail but the fault lies with the system that people follow. In the next section I will explain the final fitness myth. It's the myth that "It's your fault". It isn't, there is a solution and it is an easy solution.
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It's YOUR fault! Myth #7 EXPOSED!
How can it not be? Who else decides what you eat or do?
Let's backtrack though....I mean wayyyy back! Adults don't get a lot of sympathy when it comes to the things we don't know. If someone catches a 10 year old who does not read very well, they quickly blame the education system, the parents, society etc.....
If the problem is not detected as a kid and becomes obvious as an adult, things change. We blame the adult. Of course the education he did not receive as a child is to blame but adults don't offer a lot of understanding to other adults. Obesity is the same. If a child is overweight, many put the responsibility on the parents. When that same child grows up, the responsibility is placed on them. Same person, same scenario, different attitude. So...it is your fault and you better do something about it right? But what? You go to the grocery store and try to eat well and purchase snacks made with "real fruit"...yeah and about a half a cup of sugar and a pile of chemicals too! So instead of your normal 45 minute grocery run...you are in there for 2 hours trying to sort fact from fiction! And guess what...you're going to fail because collections of multi-billion dollar marketing 12
campaigns are working against you. Cheap food with great packaging that is designed to trick you into thinking it is healthy. They have it down to an art! So you decide to get active. You go to a gym and talk to a trainer. They set you up with a personal trainer, supplements, special drinks etc.....again, they are following a business model and their personal trainers are in most cases folks who were given a two week course that amounted to very basic exercise mixed with scripted tactics to get your money! Recently, I had to walk out of a gym because I was totally disgusted by what I saw. A "trainer" had his client doing bench presses and between each set (they were doing too many, but that's another story) he would drink from a massive can containing a so called energy drink. The drink had 80 grams of sugar!!!!! Poor yourself a cup of coffee and add 16 teaspoons of sugar and decide whether or not you think it is healthy! If you walk into a gym/fitness facility and see this type of drink available for purchase, demand a refund, walk out and NEVER go back. How is it your fault if you are being conned in grocery stores by professional con artists? How is it your fault if you invest your money in hiring a professional to help you and you are offered a pointless training program by an incompetent trainer who will sell you a drink that has 160% of the recommended maximum for daily consumption of processed sugars? It's not your fault! There are so many things we need to know and need to learn, how can we be an expert in everything? The industry is broken and has put the blame on you. The worst thing a teacher can do is put the blame on the student for failure. Extreme cases aside -yes there are ways for a student to guarantee his/her own failure but let's focus on the people who are trying- it is the duty of the teacher to accept responsibility for their class. If I offer a program to 100 people and 98 of them drop out, I cannot sit around with the 2 people who succeeded and laugh at the other 98 and call them failures! My job was to make sure I got my point across to all 100...it was ME who failed if 98 of them have no success. According to Forbes Magazine, these are the exact statistics. 98% of people who start an exercise program will fail miserably. So it is easy to see how the fitness industry has failed people … it’s not your fault, you have been lied to! It's easy to be a critic. Tell everyone else they are wrong and then go off into the sunset leaving no other solutions. I promise, I am not one of those. I actually put forward all of these criticisms while offering my own alternative. I put my criticisms out there and leave myself open to critics who may feel I have been too hard on them.
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You see, I am throwing stones but do NOT live in a glass house. Instead I live in a house formed with fact, science and hundreds of people who have followed my program and for the first time in their lives, were able to stick to a program. Not only are they sticking to it, they are getting incredible results. AND LOVING IT!! At www.7minuteworkout.com, I take personal responsibility for people who want to get fit. I am not just going to give you a program on a DVD and tell you to follow it. You certainly do get a video exercise program tailored to your needs but you will also receive ongoing guidance, education and motivation. It is a tough and time consuming way to help people but it works...and THAT is the most important thing. We have an entire social community to help....social support has been listed as the #1 factor required for successful and sustained weight loss. We provide 3 live and interactive classes per week designed to educate and inspire you. In short, we form a team with our clients and make their goals, OUR goals. This is all done in a live virtual environment. I hope that this 7 part series to the Myths Exposed has shed some light and given you a much better understanding on how www.7minuteworkout.com can help you. Please join us on our next LIVE PUBLIC BROADCAST as we will really get into the nuts and bolts of the small simple changes that will create huge results for you. OUR NEXT LIVE FREE WEBINAR BROADCAST Thursday Nights at 8pm Eastern Time "Come understand the simple muscle physiology of why 7 minutes works and why doing any more than 7 minutes is counter productive and can only lead to failure" Room Link Is: http://www.7minuteworkout.com/live/index.php?tracker=ebook -- Joel Therien CEO & Founder 7minuteworkout.com -- Chris Reid President & Co-Founder 7minuteworkout
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