More on the walking front
What a week. I’ll tell you about it over coffee sometime.
One of the best things that came out of the Holiday From Hell was my renewed enthusiasm for walking. As you know, I snagged my 4th pedometer this week. This time, I went with a company known for their quality and use in the the academic field of research: Walk 4 Life. I don’t get a dime for this endorsement, but it’s hard not to refer you to this company. Their pedometers are cheap (even the higher-end models) and they are within 1% accuracy. On top of that, they look nifty — and you know how important looks are to me.
Oh, alright — they’re not that important. Still, I like groovy toys. This one actually does something.
So, here’s the basics again: I plan to chart my steps for a few days of doing absolutely nothing but getting my Rummy out of bed, sitting down to work, going to the kitchen and eating multiple meals a day, and running the ever-so-infrequent errands. That’s it. Pam over at Walk 4 Life assures me that even this little bit of activity will amount to 3,000 or so steps. Given the size of this joint, she may be right — I remain skeptical, but I’ll let you know.
Now, just for clarity — that 10K steps a day is a heck of a good goal, but 15K is even better. I plan to share with you some strategies to reach that without having to walk 100 miles a day. Just know this — my 80-year-old mom walks more than most of you. So there. Phhhhhhtttttpppptttt.
She walks more than I do currently, so I’m snubbing myself at the same time.
Still, when I walk (and I have walked for 7 years religiously, merely with the last year off due to the multiple aforementioned injuries and being a lazy-ass excuse-maker) I walk. We bodybuilders are extremists, baby. I hook it at about 4-4.5 mph and get my heart rate pretty high. This is not a stroll through a mall, but even that is better than nothing.
I’ll give you some studies on the effects on body fat from walking can give you, along with more of my own thoughts, but just take this to the bank — the vast majority of us, myself included, will gain far more from a walking program than a running program. The reasons are numerous. First, anyone can stick to a walking program. Barring a stress fracture (had one), walking isn’t exactly NFL Football when it comes to injuries. Running is damn close — a lot of knee, ankle, foot, and muscular injuries, especially as we age.
Second, walking can be done just about anywhere. Alyson (no one likes you very much) made a comment (again, no one likes you) that my “cold excuse” in Dallas is bogus.
Despite the fact that no one likes you very much, you’re right.
Actually, I love Alyson — but no one like you anyway. See what you get when you question Bingo?
Seriously, she’s cool and correct — compared by my real city of residence (NYC), Dallas is balmy. Still, 20 degrees is cold folks. And, I’d love to see you get your ass out on a HOT Texas day and do anything but die of dehydration or heat stroke. Remember, “cold” was only one portion of that whole excuse-laidend bit.
Still, you can walk in shopping malls — a great trick I used a lot a year ago. On cold, rainy, or overly-hot days, I’d wait until the malls closed and go walk for an hour. They’ll let you do that, you know. You can climb stairs, walk briskly, and even look at Jacko you don’t need at the same time. If you were to “run” in the mall, one of the security guards would think you were stealing something and tackle you, especially if you’re black. So, heads- up: no running in malls if you’re a guy or gal of color. It’s just the way these eggheads think. Don’t blame Bingo, blame the South.
Okay, here’s a cool study (one of a billion) on walking. This one deals with boring stuff like not dying, but I’ll get to the not-so-boring fat-burning stuff too…rest easy.
Due to close proximity, I started thinking about nurses and walking. Asking a nurse I know did the trick — she said that her nurse buddy tracked the number of steps she took on an average shift. It came out to be 12 freakin’ miles.
With that kind of walking, one would assume that heart disease and other nasties among nurses would be pretty darn low. Well, they are — sorta. Nurses have a lot of other issues, namely being exposed to everything from the common cold to ebola. They work in horrid conditions stress-wise, and get far too little sleep. They’re drained of key nutrients like magnesium and vitamin E (reported in the infamous Nurses Health Study), and on top of this eat like pure Jacko 90% of the time.
So, while walking is great, nutrition is still absolutely essential. When nurses complied, they ended up in the “we hardly ever croak” category. Most do not, and hence we no longer have cheesy movies about hot nurses ‘cause there’s like 17 hot nurses left in the States. I personally find this to be a total drag, but perhaps I’m in the minority.
I say walk, eat and supplement — and by all means bring back the hottie nurse as a male stereotype. We’re really running out of acceptable stereotypes, and if this continues I’l start making up my own. My god, you do NOT want that.
Enjoy, learn, get a pedometer, and walk walk walk walk. Weights and some intense cardio along with the 10 style of nutrition will give you what you’re looking for — lean, healthy bodies.
. . . . . . . . . . . . . . . .
Brisk Walking vs Vigorous Exercise Equal in Preventing Heart Disease
Exercise has been shown in a number of studies to provide some protection against heart disease and stroke. Regular exercise such as swimming, cycling and many other aerobic fitness methods can have benefits beyond the cardiovascular system. Routine exercise strengthens and tones muscles, increases the flexibility of joints, and clearly reduces bone thinning (osteoporosis). This enhanced fitness reduces the risk of falling and breaking bones. Regular exercise can also promote socialization and a general sense of well being.
Controversy over Walking
However, the effectiveness of walking as compared with more vigorous exercise in preventing coronary heart disease has remained controversial. In a study published in the August 26, 1999 issue of the New England Journal of Medicine, a team of investigators compared brisk walking with more vigorous exercise in the prevention of heart disease. Their results would appear to settle the issue.
The research team led by JoAnn Manson of the Channing Laboratory at Harvard Medical School based their findings on the Nurses’ Health Study. This is an extraordinarily large, prospective (forward- looking) study. It was started in 1976 when 121,700 female registered nurses 30 to 55 years old completed a mailed questionnaire on their medical history and lifestyle. Every two years, follow-up questionnaires were sent to these nurses to obtain updated information on potential risk factors and to identify newly diagnosed cases of coronary heart disease or other illnesses.
Research on Walking
To study the effectiveness of brisk walking versus vigorous exercise, base-line data were gathered in 1986. The population sample for analysis was made up of 72,488 women in the Nurses’ Health Study who were then 40 to 65 years old. All of the women were free of diagnosed cardiovascular disease and cancer when the present study began in 1986.
The women were divided into 2 groups: those who walked briskly for at least three (3) hours a week and those who exercised vigorously for one and a half (1 1/2) hours a week. Vigorous exercise was jogging, running, bicycling (including the use of a stationary bike), swimming laps, tennis, squash, or participating in calisthenics, aerobics or aerobic dance.
These women were studied for eight years from 1986 to 1994. The end points for study were coronary “events.” These were defined as a nonfatal heart attack or death due to coronary disease that occurred after the return of the 1986 questionnaire and before the end of the study in 1994. During that 8-year period, 645 “incident coronary events” (nonfatal heart attacks or deaths from coronary disease) were documented.
Unexpected Results
The risk of a “coronary event” (a heart attack or coronary death) was found to be significantly reduced — by 30 to 40 percent — for both groups of women! Why was this substantial reduction in heart risk similar for both groups? This can be explained by the fact that the total metabolic equivalent score for the walkers and the vigorous exercisers was similar because the walkers worked out longer each week. Therefore, walking can get the same results as vigorous exercise. It just takes a bit longer.
Conclusions for Heart Health
Dr. Manson and her co-authors conclude that both walking and vigorous exercise reduce the risk of a heart event in women. The strengths of their study include: its prospective design, the large number of women in the study, the long-term follow-up, the repeated measures of physical activity, and the uniform and strict criteria for coronary events. Although this study was exclusively for women, there is every reason to believe that the implications of the study also apply to men.
This study confirms what has been known for a long time — that routine exercise is an excellent, accessible preventative health measure. What is new is the finding that regular moderate-intensity exercise such as brisk walking is every bit as good as more vigorous exercise for the heart. {10}
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Comments (24)
Tammy said:
Hey Jon, 18 hot nurses, thank you very much. It is ironic you talked about nurses and walking because I volunteered to work Christmas Day and Monday from 2-10:30pm. I sat down once during those shifts, briskly walking up and down the hall the whole time, room to dining room to nurses station to room. I am so freakin’ exhausted today. I have not been able to work 8 hour shifts in 4 years because of my back injury and I was feeling guilty for not walking on the freakin’ treadmill before going to work!!! I feel much better now after reading this blog and I am definetly going to get one of those pedometers. I was craving chocolate all night, though. Any idea why?
Posted on Dec 27, 2005 05:04 PM
Alyson said:
I’m all for moving past my Holiday From Hell, too (had my own version :) I was just razzin’ ya Bingo. I know it gets buddha-awful hot down there in the summer months. You probably have to stay inside from the heat as much as we do up here cuz of the cold. It’s hard to transition to doing indoor cardio on a machine after spending the spring/summer/fall hill-hiking in the GOD. I personally am searching for the ideal environment that allows one to be OUTDOORS ALL YEAR ROUND with no danger from either frostbite or heatstroke :) …preferably with some hills…on the water…lakefront not ocean…or maybe lakefront with a nice VIEW of the ocean…all the better to promote WALKING!! Thanks for the info Jon. Good to know my exercise of choice for cardio has been a worthwhile one. But I already knew that. Nothing beats walking for allowing appreciation of your surroundings, whether noticing wildlife in the great outdoors or the local shopping mall :)
Posted on Dec 28, 2005 01:24 AM
Kellie said:
Jon,
I was wondering what a “pretty high” heart rate is for you. At 4 mph mine barely breaks 100 bpm. 4.5 mph might get me to 120 bpm which is about 50% of capacity. I seem to remember that you recommend working out in the 60%-70% range. Is that what you consider high? I’ve always thought of high being 80% or higher.
Posted on Dec 28, 2005 09:08 AM
Cherie RN/ARNP said:
18 hottie nurses left? Hmmm…I beg to differ! I’ll let you in on a little secret. I know where you can find MUCH more. What do most women want from ages 20 to 40? BABIES! and possibly a man :) OB units and nurseries generally have more cuties than other units, I know mine does. However, the flip side (a little plug for all nurses), if YOU were in the hospital who would you want? someone with many years experience and fading beauty or 22, cute and 1 year? Jon, don’t answer!
Posted on Dec 28, 2005 10:32 AM
Cherie said:
I have a co-worker who is in the nurses study you mentioned. She is over 50 and walks 4 miles briskly EVERY day, for 20+ years. She has worked 2 full time nursing jobs for years, 80 hours a week! She looks fantastic, never has a weight problem (shse eats good) and has tons of energy. The nurses study is interesting to follow through her. They follow the nurses very closely. She has to send in bodily samples, give detailed habits and history, etc. I asked her why she does it. She said that very few RNs have dropped out of the study (I believe fewer than any other large scale study) because they are in it to help other people.
Posted on Dec 28, 2005 10:42 AM
Dee Renee said:
Inseasonably warm weather in southwest OH today so I walked and jogged in the GOD.
Posted on Dec 28, 2005 11:25 AM
Cherie said:
And now a little story about the “nurse fantasy” thoery. Some time ago..in a land close to home …when Cherie was in shape…a male friend had a suprise birthday party in a busy resturant in the business district..her friends put her up to playing nurse…so she dressed in a tight white, short little dress, nurses cap and high white shoes, and carried a cane, enema bag and other fun things…she walked into the resturant, gave a birthday greeting,..and sat down to eat lunch…SO many disapointed little boy faces:) Possibly they were expecting more…like a song or something :)
Posted on Dec 28, 2005 11:45 AM
Jon Benson said:
To Tammy:
Now, how do you know I’m not INCLUDING you?? : ) Sorry…I just take a look around whenever I go into our hospitals…scary.
Chocolate — well, there’s the age-old “sex” theory, and there’s some truth to it. There’s also truth to the fact that you may simply be magnesium deficient. With your injury and stress, I would recommend you up magnesium. About 1,000-1,500mg per day.
To Alyson:
Again, agreed — I really loved walking in Cali when I was invovled with the ex. Even though she was Northern (and I’m Southern — both in Cali location preferences and in attitudes…heh), any Cali coastline will work. I envy those with beauty to walk about in.
That’s something I can lay claim to: LACK OF SCENERY. Dallas RULES in that department…with the exception of women.
To Kellie:
Aren’t you a stud? : )
Actually, HR is really bio-specific. Mine tends to run high due to elevated muscle mass and the fact my blood is too thick (working on that viscosity issue as we speak.) So, I can get my HR up to about 135 or so walking at 4mph outside with a few inclines. Out of shape, it will go to 150. Seriously. In-shape, it’s pretty low — about 120 on average.
Anything for me is “high” over 125 (meaning high enough to burn fat and make a difference in the cardio system.) When training intensely, like after a hard set of squats with 400lbs, my HR will hit 190, and that is REALLY high and not preferable.
For overall health and long-term fat burning, 65% is an ideal target for most people. You just have to know what your max is to make that figure work. 80% is fine for endurance and for fat-burning combos, but I don’t like it for muscle-building and long-term fat burning.
To Cherie:
Since I never plan to be there except for working reasons…22, cute, sports-lover, cigar shop owner, and 1 year of experience after studying the Kama Sutra in India.
Who loves you baby? : )
The Nurses Study is quite cool, eh?
To Dee Renee:
Cool! Keep it up.
To Cherie:
Reminds me of a time I had a fake nurse (really a stripper) go to a friend’s party and offer him “High Colonics” as drinks. It was a great mixed message. : )
Posted on Dec 28, 2005 02:48 PM
Woody said:
8 week Report Card
My Goal is to lose 1-2 pounds of Body Fat a Week following the BFFM Program Target is Just under 200lbs at 10%BF 44 Years Young
I started my 10-in-10 on October 31st Monday
Weighed in at 246lbs 28% BF
I use the scale once a week on Mondays (weigh in day)
End of week 8 (56 days later) on December 26th I weighed in at 229 22%BF
Down 17 pounds 6% BF
Posted on Dec 28, 2005 03:46 PM
Jon Benson said:
Woody, you ROCK man!
Keep that up — and give Bingo a nice plug while you’re at it. Venuto gets enough… ; )
Seriously, great work. Glad Burn The Fat, Feed The Muscle is working so well for you.
Jon
Posted on Dec 28, 2005 03:51 PM
Jaime said:
So this is it, huh? 70 days? Well, I jumped on the wagon late, so when do we start over? I’m rearing to go! Maybe we all have a shot at beating Jon because I’m banking he burned most of his “famine insurance” the first time around!
Yeah, yeah, I know it’s not a competition, but if it was, at least it’s the most “horizontally challenged” of us that have the greatest potential.
Anyway, the MPower “free sample” audios have been great - I’m only on week 2, and haven’t peeked ahead. I’ve been doing the homework, and it’s good stuff. Thanks, Jon.
So…ready, set….(Jon has to say “go”)…
Posted on Dec 28, 2005 10:10 PM
Jon Benson said:
…GO. ; )
And please, start from day 1…the blog is more fun that way.
Also, read over the links at the top of the page…they’ll help you get started.
Glad you’re enjoying M-Power Jaime!
Posted on Dec 28, 2005 10:41 PM
Elizabeth said:
December 30 … nothing new from Bingo … ‘sup widdat?
Posted on Dec 30, 2005 05:17 AM
Greg said:
The Measure of A Man… (or woman).
Yesterday was the Big Day. After 5 weeks of once-weekly “personal training” at the Phytness center (plus an average 4 days more on my own) I was ready for my second set of measurements.
• Lost 8 lbs.
• All girth measurements stayed the same, except for my waist which went down 1.25 in.
• BMI down from 30.6 to 26.9.
Not bad, but not what I was hoping for. I’m really surprised that my arm and thigh measurements did not increase because I’ve been working the little fellers pretty hard. I never used to have triceps, now I have a basic starter set. My upper legs had no definition, now I can see two of the four muscles.
I could go on, but it’s starting to sound pretty defensive. I think what I need to do is pay less atttention to the trainer’s ratty-ass old cloth measuring tape and more attention to my pants. Here’s what they tell me: Six weeks ago I routinely wore waist 36 to work and they were comfortable. My old 33s were too tight, and forget the 32s—hadn’t squeezed into them in a couple years.
Right now I’m wearing the 32s and they actually have a little room in the waist.
I am happy about the weight loss, but I need to take nutrition up to the next level. This is going to take a real education, too. And reading labels—looks like just about everything at the local Kroger is made from hydrogenated vegetable oil and monosodium gluteusmaximus.
Hope everyone else is enjoying some success, and the best to you all in the coming New Year!
Posted on Dec 30, 2005 07:02 AM
Jaime said:
I’m with Elizabeth!
I know everybodys life (including Jon’s) revolves around more than just this blog, so maybe he’s just “taking five”. I’m curious, though - are we going to start all over with a new blog for another 10 weeks, are we done dealing altogether, or is there a “rest period” before we jump back into things?
By the way, Jon, when I found the site a few weeks ago, I read every word anywhere on the site, just so I didn’t miss out - it’d be nice to do the full 10 weeks in “real time” this time!
Posted on Dec 30, 2005 08:58 AM
Kay said:
Greg: Good job! Congratulations! I’d say the pants are a good indicator your work is paying off.
As far as the food goes, I know it’s been said before, if it’s got a label on it don’t eat it. Fresh meat, fresh or flash frozen veggies and oatmeal or small amounts of brown rice make up the right meal ticket. You’re starting the New Year off right!
Posted on Dec 30, 2005 09:34 AM
Alyson said:
Hey Greg, sounds to me like you made real progress!! Even if your arm/leg measurements didn’t change, the fact that you can see a triceps emerging and see some definition in your thighs says you DISCARDED FAT and BUILT MUSCLE!!! WAY TO GO! and if measurements stayed the same, more of that ‘space’ is occupied by bigger muscles now and less fat, and the 8 pound loss means you lost more than 8 pounds of fat but built some dense/heavier muscle tissue instead! Again, way to go on the OBVIOUS progress you’ve made and keep up the good work!
Posted on Dec 30, 2005 11:13 AM
Alyson said:
My guess is that Bingo is engaging in some rest and renewal before diving into the next 10 weeks, cuz we KNOW he won’t stop short of the goals he set for himself :) Bet he’s gearing up to start the New Year off with a Bingo-Bang! :)
Posted on Dec 30, 2005 11:15 AM
Jon Benson said:
To All:
Bingo lives.
Bingo has been doing the work of 4 people…and I had a bit of a personal detour.
Bingo has also been working on SCALE THE WORLD (remember that? Re-read the blog here.) STW launches in a matter of HOURS, and I expect all of you to do me proud.
This is a monumental undertaking. I had to literally hire someone 24/7 with rack-mounted servers to handle outgoing emails that, when all goes to plan, will amount to about a million per day. This program is free and I KNOW it will make a major impact on those who participate.
More on that later today.
And yes, I need a break now and again — it’s tough to be funny and informative all the time, ya know.
Plus I took over one of my businesses.
So, there you go.
To Greg:
Why, I aughta…
GREG, YOU WRITE FOR A LIVING, BUT YOU CANNOT READ.
10 - in - TEN.
You’re EIGHT in FIVE bro!!!
That bodyfat drop? That’s MONUMENTAL in 5 weeks, especially considering you haven’t dialed in the nutrition.
When on a ROLL, after the initial water drop, discarding an inch per month in the worst area of your body is a great goal.
And, your arms are growing and dropping body fat — that’s why you don’t see changes there.
My god man — you’re the poster child for 10.
Do NOT make me come over there — and I haven’t been in 32s myself in over a year, so you’re kicking MY ass.
Then again, I’m a big boy. : ) 32s are as small as it gets for me, but considering a 48” shoulder width, I’ll take it.
Okay, vent over — I almost drove up there to kick your ass for you, ya silly copy goon.
Oh, do the math: 1.5 pounds of FAT per week = ??? in a year?
NOW the vent is over. You angered not only the volcano gods, but Bingo as well.
But I forgive you.
The volcano gods are a lot more testy.
To Jaime…the chick with the gun…
Okay, what’s with everyone? No one reads the links at the top of the page, eh?? : )
Yes, 10 is going and going and going and going…just like that buddhawaterbreaker bunny I want to shoot and make a nice stew out of in some girl whose trying to blow me off…in’s … kitchen?
God, Greg…help. I lost my footing on that sentence.
You get it though — Energizer bun-bun meets Fatal Attraction.
Yeah.
Okay, on with my day.
= bingo out =
Posted on Dec 30, 2005 12:43 PM
Cheryl said:
I hope I’m not stepping on any toes by asking this question here. I’ve been trying to catch up on all the entries (started a bit late). My question is about the Why Highway. Let me start by saying that I’ve never been very good at figuring out my why’s. Now the question, what do you do when it seems like your why and your question seem to just go around in a circle. It seems like I answer my why with the initial question. I would really love to be able to get down to my root whys because I know it is hugely important.
BTW, I have listened to your MPower gift (weeks 1 & 2) and I love them. I am trying to swing the financial part but things are tough. In the meantime I am loving your blog.
I would appreciate any help anyone could offer me. Thanks in advance.
Cheryl
Posted on Dec 30, 2005 03:37 PM
Gringo said:
I had to change my name so Bingo can’t find me and smite my ass for being defeatist. I figured since I’ve been called the Son of Bingo the new name could be Gr(eg)+(B)ingo=Gringo.
As far as being defeatist…first, thanks Alyson and Kay for the encouragement. I was a bit disappointed when I made my last post, but I’m over it now. I realize that
1) The “trainer” needs to work on his measuring and cipherin’ skills because they’re wildly inconsistent and careless, and
2) His combination of congratulations and mild rebuke are most likely part of the “Trainer’s Training” cirriculum as taught at The Phytness Center Headquarters University. You know…set up the sucker, er, client during the last training session so they sign up for a new set.
For instance, when the trainer measured my 14-year-old son’s arms (son is taking training sessions too)and found a 1-inch decrease I asked him if his 9% (yes, 9%) body-fat loss could account for the “decrease” in arm measurements. Trainer told me that, no, fat is not stored on the arms or legs and losing fat would not affect limb measurements.
I repeat:
Fat. Is not stored on the arms or legs.
No fat on the arms or legs.
HOW MANY TIMES HAVE YOU SEEN AN OBESE PERSON IN A MUMU WITH ARMS THE SIZE OF SMITHFIELD HAMS??? ARE YOU GONNA TELL ME THAT’S MUSCLE???
So, yeah, I got over the trainer’s comments really quick. What I’m not over yet, and don’t want to be over, is that nagging feeling of inadequacy that I’m still at 8 lbs. weight loss (and actually that’s over 7 weeks because I started 2 weeks before I began training sessions). The first 7 lbs. went fairly fast, the next one took a bit longer, and now I’ve been stuck for a couple of weeks. Part of that was planned (2-lb. Holiday gain, can’t help but having a few slices of pecan pie—and by the way pecans are a great source of fiber, who knew?). Most of that resistance to further loss can be attributed to a dire need to fine-tune the diet which I’m working on diligently, and a need to increase caloric output by intensifying workouts.
Having been raised a Catholic I plan on achieving these goals by falling back on the most powerful tool in religious history—no, not prayer or other conscious contact with A-Number-1, not good deeds and good works, but good old-fashioned guilt. I got a good head of guilt building up in the ol’ moral boiler and the only way to expiate it is to chow down on more lentils, spend more time at the phytness center and on my bike, and keep up with the research.
Plus, now I’m in a competition with my son and his 9% body-fat loss, and my wife with her 25-lb. 8-week loss.
Yeah, verily, Bingo, I know it’s 10-in-10 and I’m almost there but I need to kick my glutes to get there. It sure ain’t easy! But the rewards are all the sweeter for the effort.
Lastly, re: walking….very timely topic indeed! My knees and ankles have been hurting lately so I’m gonna have to give up the treadmill. Too bad because I was beginning to enjoy it, got up to 25 minutes@6 mph with a few 9 mph 1-minute bursts thrown in there (mostly to impress the gym girls). Switched over to the elliptical, bought a pedometer and got a new inner tube for my bicycle. Sucks getting older!
-Gringo (formerly Greg)
Posted on Dec 31, 2005 09:45 AM
Paul said:
Hi Jon…everyone…HNY
Jon I know walking is an excellent form of exercise…I have been running for over 35 years..have had two knee surgeries and numerous aches and pains..I’m still at it and will continue as long as I can. i have been competing for many years..for me walking just isn’t the same..i like to walk but there is nothing like running in the Great Out Doors with my friends. My idea of a good time is a 4 or 5 hour run with my amigos on a remote mountain trail with the mountain lions and creeks all around us..some day I will walk it but for now I like the wind on my face.
Just finished a 5 mile walk along the Santa Barbara beach..we are on a family vacation and headed for the big D land (as in Disney) food has been a bit tricky..not the best but am just eating less..
cul amigos
Paul
Posted on Dec 31, 2005 11:13 AM
Jon Benson said:
To Cheryl:
The Why Highway can do that ONLY if you’re not clear on your Core Values. Write out your Core Values and have them handy. Then, find out (from each question) what your answer has to do with one or more of the values. Have you listened to my example in the audios yet?
To Greg:
Your trainer is more full of Jacko than JACKO is. It’s good that you recognized it.
“Fat is not stored on the arms.”
Bullshit — and I’m not in the mood to use my own version of swear words, so everyone — get the blank over it. My goat has been gotten when it comes to “trainers” giving bad advice. I see and hear it all the time, and now we have GREG (not “Gringo”), but my friend Greg correcting a “certified trainer”.
Joy.
Even MY arms have fat on them — not much, but it’s there. When I went from 36% to 6.5%, my arm girth changed, yes, but that was over years. When I went from 36% to 12%, which happened in about 14 months, my arms LOST size, yet looked twice as large.
That’s a combo of added muscle (some) and lost fat (lots.)
My tricep measurements were 11 at first. They went to 4. At 6.5% they were 2 — that means even ripped, I had ‘some’ fat back there. Obviously not a hell of a lot.
Still, every part of your body minus Mr. Midnight stores fat — got it Mr. Trainer? Good.
Tell your trainer to wake the f—k up and go back to school and enroll in remedial courses, as he’s obviously a retard.
Second, it’s very dificult to do body fat measurements, espeically in the arm area, for ‘anyone’ — even good trainers (all 37 of them.)
What you do is take three measurements in each zone and take the average. That gets you to about 2% variance from hydro if you do it right.
You gained a bit of muscle and lost a bit of fat — and you can test my theory by simply asking yourself, “Can I curl more? Can I press more? Are my sleeves a ‘bit’ tighter or shirts a ‘bit’ tighter in places they didn’t used to be?”
There you go. Keep going — no matter what.
Guilt — not a fan, but whatever works. Guilt is short-lived. What are you going to do when the guilt is gone?
To Paul:
You rock, man — do what you have to, and I’m jealous that you’re in SB!
Posted on Dec 31, 2005 01:36 PM
Cheryl said:
Thanks Jon,
Yes I have listened but maybe I need to go back and listen again.
I also agree that the above mentioned “certified trainer” was/is a “certified idiot”. There isn’t really a place in your body that doesn’t hold fat - some more than others.
You are all an inspiration to me - keep up the great work everyone!
Posted on Dec 31, 2005 02:04 PM
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