View
236
Download
0
Category
Preview:
Citation preview
7/28/2019 Fitness Report2
1/32
5 Real ReasonsYou Are Weaker
Than You Believe
You Should Be
by
David Berman, MS, PT, COMT, CSCSwww.Fitness-40.com
www.facebook.com/Fitnessat40
http://www.fitness-40.com/http://www.fitness-40.com/http://www.facebook.com/Fitnessat40http://www.facebook.com/Fitnessat40http://www.facebook.com/Fitnessat40http://www.fitness-40.com/7/28/2019 Fitness Report2
2/32
1
About the Author
David Berman received his Masters in Science and has been a licensed
and practicing Physical Therapist since 1997 (MS, PT). He obtained
certification as an Orthopedic Manual Therapist (COMT) in 1999 from the
OGI, an accredited and internationally respected manual therapy
residency. He is also a Certified Sports & Conditioning Specialist (CSCS)
through the NSCA. He is a nationally renowned speaker and educator, a
published author and a patented inventor.
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
3/32
2
Introduction
This report is about the REAL reasons you are weaker than you believe
you should be.
Each reason is like a quick jab to the head - enough to stun you a bit, but
(hopefully) not enough to keep you from reading on.
These reasons are the root causes of why you arent making the progress
you want in the gym. And they are the answer to why you feel like your age
is creeping up on you - making you look and feel old before your time.
By understanding all 5 of these reasons, you can start to take steps to get
stronger starting today. In some cases you may be able to literally double
your strength in as little as 90 days. And as a natural part of the process,
youll have more energy to do the things you love to do.
Oh, and youll lose a good amount of belly fat and build muscle. So youll
not only feel youngerbut youll look younger.
If you choose to ignore these 5 reasons youll continue to struggle in the
gym, continue to suffer the natural effects of aging and you might actually
get weaker.
In addition, youll put yourself at greater risk of injury (or re-injury) - and if
you do get injured, you wont be able to exercise at all so youll get even
weaker.
I uncovered these five reasons over the course of 25 years of working out
(including martial arts and bodybuilding) and coaching thousands of clients.
And I have a formal education in anatomy, physiology, biomechanics,
exercise science, neurophysiology and physical medicine and
rehabilitation.
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
4/32
3
I mention this because in my experience there are a lot of experts out
there sharing advice that have neither experience NOR expertise.
As an added bonus to you, I read a copious amount of books and scientificjournals and articles. This means you get the benefit of my reading habits
and lessons learned without having to pour through science-jargon filled
journals and textbooks.
Okay... On to the report.
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
5/32
4
Your Body is a Machine
Your body is an amazing machine that literally becomes what you ask it to
become by virtue of the actions you take (or dont take).
If you sit around and watch television and eat crap, you get one kind of
body.
And if you move (i.e. exercise, participate in sports or active recreational
activities) and eat well, you get a completely different kind of body.
It would be like having a car that could mutate based on how well you tookcare of it.
If you treated it well, gave it high performance fluids, and drove it like a
master driver, it would become an Aston Martin.
If you treated it like crap, let it sit for years outside in a harsh environment,
and never did basic maintenance on it, it would become a beater (you
name the brand).
Im sure you get the point.
Right about now, though, I hope you are considering three key points:
(1) What kind of body you currently have and
(2) How your past actions have created that body
And lastly,
(3) What kind of body you want, and what youre willing to do to get it.
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
6/32
5
The great news is that you get to CHOOSE. Your body can literally become
what you ask of it. It all depends upon what you are willing to do.
I hope you see the power in this. You dont have to:
Be weak
Be overweight
Be out of shape
Look and feel old
Many cultures represent humans as helpless victims of the aging process.
What youve been lead to believe is that its both inevitable and not your
fault.
What they say is that as you age:
You have naturally decreasing levels of testosterone
You lose muscle mass
Your metabolism slows down
You are intrinsically at greater risk of systemic diseases (i.e. obesity,
cardiovascular disease, etc.).
The truth is - none of that is natural at all.
In other words, you dont have to suffer from those things.
You choose to by not addressing the 5 real reasons that this report
highlights.
Want some proof?
Heres a quote that comes directly from aNew York Times article:
http://www.nytimes.com/2010/08/31/health/research/31muscle.html?_r=1&ref=businesshttp://www.nytimes.com/2010/08/31/health/research/31muscle.html?_r=1&ref=businesshttp://www.nytimes.com/2010/08/31/health/research/31muscle.html?_r=1&ref=businesshttp://www.nytimes.com/2010/08/31/health/research/31muscle.html?_r=1&ref=businesshttp://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
7/32
6
Causes of the loss of muscle mass or strength might include hormonal
changes, sedentary lifestyles, oxidative damage, infiltration of fat into
muscles, inflammation and resistance to insulin.
The implication is that there are complex biochemical processes going oninside your body that are beyond your control and they are conspiring to
make you lose muscle and get weak.
When you learn whats really going on you will see that you are doing this
all to yourself!
If you read a little deeper into each part of that quote, heres how you would
translate each of those scientific items:
Hormonal changes = I eat crap, dont exercise, indulge in recreational
drugs (including alcohol, smoking, and you can fill in the blanks from
there...), and subject myself to excessive bad physical and psychological
stresses. This wreaks havoc on my body and throws my hormones
completely out of whack.
Sedentary lifestyles = I sit on my ass more than I move and I am
completely out of shape.
Oxidative damage = I am in a state of chronic systemic inflammation and
my body is literally breaking down because of it.
Infiltration of fat into muscles = I am so inactive that even my muscles are
getting lazy and fat. Literally.
Inflammation = I have a poor diet, bad habits, and I mis- or disuse mybody resulting in joint and systemic dysfunction.
Resistance to insulin = I eat so poorly that I am slowly but surely killing the
cells of my body that make insulin. (aka the Islet or beta cells of your
pancreas).
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
8/32
7
Oh, and by the way, heres another quote from that same article:
Experts say the best approach to restoring or maintaining muscle mass
and strength is exercise, particularly resistance training.
Really???
Have we become so ignorant that we need experts to tell us that??
The problem is that even though you may accept that you should be doing
resistance training and eating better - almost no-one is telling you exactly
how to go about doing it.
When it comes to exercise - It seems like every program out there is
created for a 20 year old or for someone taking steroids (or other physique
enhancing drugs).
And when it comes to nutrition, there are more fads out there than you can
shake a stick at.
Eat more protein and less carbohydrates. Eat more carbohydrates and lessfat. Eat more healthy fat and less bad fat. Eat more raw food and less
processed food. Eat whole wheat for more fiber. Eat gluten free. Drink
more milk. Eat dairy free. Drink more water. Dont drink too much water
Holy crap!
Its no wonder no one has any idea WHAT to do and just settles for a
quick meal at the local fast food joint.
And it doesnt help that any goofball with a computer and an internet
connection can build a website or blog and start sharing information on
what to do and how to do it.
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
9/32
8
If anyone could easily sort through this vast sea of information and make
sense of it, there would be a hell of a lot more fit and healthy people.
And you wouldnt be reading this report.
And as long as the media and scientific world keep promoting the idea that
its not your fault and you are just a helpless victim of your own body,
less people will be inclined to take action in the first place.
Bottom line:
-As long as you hold on to the victim mentality (its not my fault and
theres nothing I can do about it), youre screwed.
-As long as you stay paralyzed by too much information provided by people
that have no expertise or qualifications to provide it, youre screwed.
When it comes to whether you can or cannot get bigger and stronger - The
science is very clear:
Neither loss of muscle size or function (strength) is inevitable with
aging.
In fact These losses can be minimized or even reversed with training.1
[1The Effects of Aging and Training on Skeletal Muscle, Donald T. Kirkendall, PhD and William
E. Garrett, J r, MD, PhD, Am J Sports Med July 1998 vol. 26 no. 4 598-602.]
And when it comes to HOW TO do it, the path is also very clear. Stick to
the tried and true methods backed by performance psychology, anatomy,
physiology, neurophysiology and biomechanics.
Ready to get to it? Here comes the first jab... And get ready, because it
may be the toughest one to accept and even tougher to fix.
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
10/32
9
REASON #1: Your Ego is Too Big
Thats right - I said it. The main reason you are weaker than you KNOW
you should be the main thing keeping you from getting strongeris your
big dumb ego.
Its not like you dont already know this. You do... But you most likely think
(and behave) like it only applies to everyone else and not you.
Lets face it - The number one mistake men make in the gym is...
Using weights that are WAY
too heavy.
Doing this results in two major faults:
Fault #1: Moving through an incomplete and very small range of motion.
Assuming you dont have an injury and youre not in painIf you arent
able to perform a full range of motion repetition, the weight is likely too
heavy for you.
Common examples of this are:
Bench presses where the bar only travels halfway down (i.e. the bar
never gets anywhere CLOSE to your chest) OR only travels halfway
(or less) up
Biceps curls where you never straighten your arms
Squat or leg presses where the bend in your knee is not even close
to 90 degrees
If youre not sure about this, heres how you can test it:
1. Choose an exercise.
2. Use a weight equal to 50% of your normal work weight. For example,
if you normally bench 200 lbs, set the bar up with 100 lbs.
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
11/32
10
3. Do one set of 5 repetitions moving through a FULL range of motion.
Go all the way up and all the way down.
4. Rest 1-2 minutes. Add weight to the bar (i.e. 20 lbs).
5. Do another set of 5 reps.
6. Repeat until you notice that the range of motion is no longer FULL.
What you are doing is starting with an easy weight and slowly working your
way up to your typical work weight.
The key pieces of this test are to show you that:
(1) You are capable of doing a full rep if the weight is light enough and
(2) Your range of motion decreases / deteriorates once you pass a certain
threshold.
If your range of motion DID in fact decrease you are guilty of Fault #1 and
need to decrease your weight.
Fault #2: Poor form and cheating the weight up (aka excessive use of
body-English).
When your target muscle group(s) arent capable (i.e. strong enough), you
may cheat the weight up by rocking, swinging, swaying, shrugging, orperforming some other compensatory motion(s).
Common examples of this are:
Biceps curls where you (1) sway front to back to help move the bar
and (2) use shoulder flexion and (3) come up on your toes to get the
weight up
Bench presses where your ass comes so far off of the bench that a
compact car could drive under you
You can test this the same way you tested Fault #1.
Lighten the weight and try to do a set with excellent form.
Increase the weight until your form falls apart
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
12/32
11
Bottom line...
You arent fooling anyone by using weights that are too heavy for you.
Partials and cheating are viable advanced techniques and they have
their place in any good routine. But they should be used infrequently and
only after the fundamentals have stopped working.
If you want to get stronger, start with a strong foundation. And know that
you arent ever going to make progress as long as you are cheating this
way.
If you want to get strong, leave your ego out of the gym.
If you want to lift heavier weights, earn them.
A good place to start is (unless otherwise indicated):
Move through a full range of motion
Use good form
The rest of this report outlines the rest of the reasons you are currentlyweaker than you should be. But if you dont get your head right, nothing
else will matter.
So be prepared to drop your weights down for a while.
Dont worry too much about it. As you fix the other problems (listed in the
remaining reasons) youll systematically eliminate the physical causes that
are blocking you from getting stronger.
The weights WILL come back upAnd your strength WILL increase.
And youll be able to make a huge increase in strength when you finally
address...
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
13/32
12
REASON #2: Youre Too Jacked Up
Dont confuse this with my saying you are too jacked (i.e. huge).
When I say jacked up I mean you are too:
Imbalanced
Crooked
Asymmetrical
Out of whack
This category includes several things - like postural imbalances, muscular
imbalances, flexibility or joint range of motion issues... And all of them (ifyou have them) need to be addressed if you want to make progress and
get stronger.
However, the main item for most guys over 40 is dealing with chronic
nagging injuries.
The usual suspects are things like:
A bad shoulder A bad knee
A bad hip
A bad back
When I say bad I mean that those areas/joints may have been an area
where you had a past injury, or where you have joint (i.e. cartilage)
degeneration.
Understand this - Im not blaming you here... Injuries are usually nobodys
fault.
And in case you're wondering, Ive dealt with several of these problems
myself over the years. They suck, but they are generally fixable.
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
14/32
13
My point is that until and unless your issue is dealt with, you have almost
no chance of getting stronger.
The fact is that an injured (even slightly injured) body part wont be able to
function optimally. So to get stronger, youre going to have to deal with thatinjury.
Your best bet is to go see a healthcare specialist, get properly diagnosed,
and get on a program to fix the problem.
For most people, a conservative approach (i.e. physical therapy,
chiropractic, etc) with sound nutrition and maybe some supplementation or
over-the-counter (OTC) medicine will work just fine.
For others, more drastic measures (i.e. surgery plus rehabilitation) will be
required.
Im not here to give medical advice - thats between you and your doctor
(and if you feel you need medical advice go and get some!).
But I can tell you that until you deal with this issue, youre never going to
get as strong as you know you can be.
In my experience, if you fall into the conservative approach category,
heres what to expect:
Youll need to get on a good program including exercise and nutrition.
A good starting place regarding exercise is:
Pick exercises that involve that joint or the movements /
muscles you have problems with. Use light weights weights that allow you to do 25 to 30
repetitions.
Only move through a pain free range of motion. Unlike
cheating when it comes to pain, you get a pass.
Do 3-4 sets of 25 reps of each movement.
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
15/32
14
You may choose to use supplements (i.e. natural or OTC) to mitigate
and manage inflammation
In my experience, some effective supplements when it comes todealing with inflammation are:
Turmeric
Omega-3
Its going to take weeks to months - maybe even up to a year - to
heal
You cant rush healing. Go slow and steady, and progress by
increasing range of motion and intensity (i.e. increasing weight and
adding new movements) as you are able to so long as they are pain
free.
Thats the bad news.
The good news is that you can address that issue at the same time as you
are dealing with...
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
16/32
15
REASON #3: Youre Too Out of Shape
Question: If you get winded running up a flight of stairs, how do you
suppose youre going to be able to work out with enough intensity to make
any sort of progress?
The truth is, if your heart is out of shape, theres really no way the rest of
you stands a chance of getting in shape.
Think of it this way...
Exercise is hard work.
After all, you have to give your body a reason to adapt / change. That
means you have to present it with a healthy stress that results in it
changing so that its prepared to deal with that stress again in the future.
And if you arent in a very basic way physically prepared to do the hard
work, you literally get stopped.
Getting out of breath so much so that you cant go on is your bodys way of
saying that the work you just did was so challenging that the demand for
oxygen (and the circulatory demand of getting rid of metabolic waste) is
literally more than you can keep up with.
If your heart and entire cardiovascular system is so deconditioned that just
lifting your body weight up a flight of stairs (14 steps) is too challenging,
then what chance do you have of squatting your body weight PLUS abarbell for 10-15 repetitions for SEVERAL sets???
Answer: NONE
It may sound like a paradox, but you have to get in shape to get in shape.
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
17/32
16
But its really not a true paradox.
The first get in shape refers to a basic level of cardiovascular fitness.
Then you can develop the second get in shape - losing fat, buildingmuscle, and getting stronger.
Like I said earlier - you can address this reason at the same time as you
are addressing Reason #2.
So you can be doing your rehabilitation or healing exercise routine at the
same time you are building up your cardiovascular fitness.
If you are doing that, I recommend doing the resistance or rehab exercises
first, then doing your cardio.
To get started:
Do some form of cardio exercise 3-4 days per week.
Warm up for 4-5 minutes.
Work up to exercising between 70-80% of your target heart range for 15-
20 minutes (see Figure 1).
Cool down for 2-5 minutes.
Figure 1 - Age Based Heart Rate Zones
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
18/32
17
Once your cardiovascular system is up to par and you have attained a
basic level of fitness / conditioning, youll really start to make progress in
dealing with....
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
19/32
18
REASON #4: Youre Too Fat
Lets be clear on this one... Im not saying you LOOK fat (though maybeyou do).
What Im saying is you are carrying around too much body fat.
How can I say this? Because its statistically shown to be true.
Lets look at this graph (Figure 2) that shows the percentage of body fat for
U. S. adult men and women. This data comes from an analysis of 13,000North Americans between the ages of 20 and 80.
Figure 2 - U.S. Adult Body Fat %
What this graph (Figure 2) shows is that the average body fat percentage
for the American man (black bars) is 26% (its the tallest black bar).
And well over 50% of those men tested were at 26% OR HIGHER!!
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
20/32
19
J ust to give you an idea of what that looks like, Im going to show you a
picture of 3 guys at 26% body fat.
Here, for your viewing pleasure (Figure 3), is the torso of the average adult
American man...
Figure 3 - Average U.S. Male at 26% body fat
So what does this have to do with getting stronger? Glad you asked...
First, what kind of eating habits do you think these guys practice?
-Are they likely eating too much?
-Are they likely eating good foods? [And by that, I dont mean good-tasty,
I mean good-healthy.]
Does it look like they have developed the habit of regular physical activity?
How often do you think they exercise?
And what do you think their body craves?
-Lots of movement or lots of sedentary behavior?
-Healthy foods like leafy greens and lean meats or beer and chips?
The reality is that your behavior not only creates what you are - but what
you are can also very strongly influence your behavior.
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
21/32
20
That excess amount of fat you might be carrying around is greatly
influencing your appetite and the hormonal environment of your body. And
its affecting your desire to stay still versus exercise.
If you are interested in getting an estimate of your current % body fat, youcan do on online search for online body fat calculator.
Heres one I found:
CLICK HEREOnline Body Fat Calculator
You might be wondering Whats a good goal to shoot for? How low
should I strive to get my body fat?
Its really a personal decision, but there are some general standards you
might want to work from.
Figure 4 shows Body Fat % for Men and Women as determined by the
American Council on Exercise (ACE).
Figure 4
In my experience, 15% is the highest you should set as a goal. Most guys
wont have a visible 6-pack at that level, but theyll look great in clothes.
http://www.healthstatus.com/calculate/body-fat-percentage-calculatorhttp://www.healthstatus.com/calculate/body-fat-percentage-calculatorhttp://www.healthstatus.com/calculate/body-fat-percentage-calculatorhttp://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
22/32
21
For a beach-ready body, youll probably have to set your target at 10% or
less. (Everyone is different in that how lean you look has to do with how
muscular you are plus how and where you hold fat.)
Bottom line: If you want to create a stronger, healthier and younger you,shed the body fat.
There are two powerful ways to get rid of body fat.
(1) Nutrition - How and What you eat and
(2) Exercise - How, How often, and How intensely you exercise.
The more powerful of the two is nutrition.
Most of your body fat shedding emphasis should be on cleaning up your
eating.
Here are some tips to help you do this:
Eat well at least 90% of the time.
That means, if you eat 3 meals a day, you get 1 cheat meal every 4 days
or so.
So what does eating well mean?
It means no crap. No chips, no cookies, no cake, no candy, no cola... You
get the idea. This isnt rocket science here!
It also means no alcoholic beverages. Yeah No beer.
So you get to eat fruits, veggies, legumes, lean meats, fish, poultry, pork
and some dairy.
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
23/32
22
Every meal should have both veggies and a protein (i.e. fish, meat,
poultry, etc.). Throw in 5 servings (about cup per serving) of fruit per day
either with meals or as part of a snack.
Keep total calories per day to about 8-11 times your bodyweight incalories, and you should start to see the fat melting off of your body in
about 3-6 weeks.
Simple, right? Oh, and if you nail this part of things (the eating part), youll
have no trouble dealing with...
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
24/32
23
REASON #5: Youre Too Puny
This one should be pretty clear - You dont have enough muscle mass.
Lets take a closer look at what this means using some examples of body
weight combined with body fat.
The average American male is about 510 tall and weighs about 190 lbs.
And remember hes at 26% body fat.
Suppose there are 2 guys that fit these stats. Guy Number 1 is average.Guy Number 2 is fit.
If Guy Number 1 is at 26% body fat - that means he is carrying 190-
49.4=140.6 lbs of fat free mass.
If Guy Number 2 is at 10% body fat - that means he is carrying 190-19=171
lbs of fat free mass
That means Guy Number 2 has approximately 30 lbs more muscle than
Guy Number 1!
Heres another way to think about it...
If you are average at 510 tall, 190 lbs and at 26% body fat, and you
decide to trim down, you could expect to lose (if you were lucky) about 1 lb
of muscle for every 3 lbs of fat. So by the time you lost 30 lbs, 7.5 lbs of
that would be muscle.
After all of that work, here where you would end up at 16.9 % body fat at
160 lbs.
Heres the math:
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
25/32
24
Starting: 190 x 26% body fat = 140.6 fat free mass
After: 190 - 30 = 160 lbs total
After: 140.6 - 7.5 = 133.1 lbs of fat free mass
After: 160-133.1= 26.9 lbs of fat
Heres what that looks like (Figure 5):
Figure 5 This guy is 5'10" tall, 160 lbs, 16.9% body fat
Not very muscular, by anyones standards.
And, very likely, not very strong (at least not as strong as he COULD be).
There is a very general scientific principle about muscle that states:
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
26/32
25
For a given individual, a muscle with a larger cross sectional area will
be stronger than that same muscle with a smaller cross sectional
area.
That means that a bigger muscle is a stronger muscle.
So if you want to be stronger, it makes sense that youre going to have to
be bigger. And by bigger I mean more muscular.
Here are some general tips to build muscle:
1. Train with suffic ient intensity. This includes:
Training Frequency - I recommend hitting all body parts you want togrow twice per week.
Volume - I recommend programs that have 1 to 2 exercises per body
part per workout with anywhere from 6 to 12 work sets total.
Repetition Speed - be sure to incorporate explosive movements. This
means the concentric motion (i.e. the press in a bench press) should be
explosive, and you should always lower the weight under control. And
stick to exercises that are safe to do explosively.
2. Consume adequate protein. Id suggest no less than 0.8 grams of
protein for every pound of lean body mass.
To calculate that for yourself, youll need to know:
Your current weight in pounds (CW) unclothed scale weight upon
waking
Your current % body fat (BF) you should have calculated this using an
online calculator as shown in the last section.
Use this formula:
0.8 x [CW (CW x BF)] = Minimum Grams of Protein to Eat each Day
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
27/32
26
For a 190 lb guy at 20% body fat, that would equate to:
0.8 g x [190 lbs (190 x 0.2 )] = 121.6 grams of protein per day (at
least)
3. Use progressive resistance training. Whatever program you are on,
strive to gradually and regularly increase the resistance you use in your
programs for each exercise.
4. Aim for repetitions per set of between 6 and 16.
5. Keep rest between sets to between 30 and 90 seconds.
6. Always do resistance training before cardio.
So That was Reason #5. Surely we must be done!
Not just yet. You still have to have a way to use this new knowledge. You
may even be asking yourself
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
28/32
27
Now What?
Before I answer that, lets have a look at where you should be if youeliminate all of the reasons listed in this report...
Before After Change inStrength
Why?
Your Egois Too Big
Your Ego is InCheck
0% This is just the prep work... With the rightmindset you are well on your way!
You AreTooJ acked Up
Your Glitches AreFixed
+25 to100+%
Fixing these glitches and eliminatingimbalances pays HUGE dividends. I betyou had no idea how much your painwas holding you back!
You areToo Out ofShape
You areCardiovascularlyFit
+10-25% Now that your heart can handle thework, you can actually DO the work!
You areToo Fat
You are Lean(15% body fat or
less)
-10-25% Yeah... Its a bummer, but its true.However, strength should be considered
relative to your body weight - so thoughthe absolute numbers drop, theRELATIVE ones do not.
You areToo Puny
You are Muscular +10-25% Like I said - bigger muscles equalsstronger muscles.
Net gain: 35 to over 100% increase in strength.
(probably in the first year only after that you might expect a 5-25% increase
in most movements per year)
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
29/32
28
Keys to Success
The main key is to tackle the problems (i.e. Reasons) sequentially startingwith Number 1.
Literally start with Reason Number 1, then move one at a time to Reason
Number 5.
The only exception is you get to take a shortcut by combining Numbers 2
and 3.
So
1st Address and deal with your EGO:
Get it in check
2nd + 3rd Deal with INJURIES + POOR CARDIO FITNESS:
Let old injuries heal + get your heart in shape
4th Deal with BODY FAT:
Get down to 15% or less
5th Deal with BUILDING MUSCLE:
The sky is the limit well, depending on your genetics!
How long should this all take?
At the very least, you can expect going through one cycle of this (i.e. EgoCheck - Fix Glitches - Get Conditioned - Lose Fat - Build Muscle) to take 90
days.
Depending on how bad off you are when you begin, it can take upwards of
a full year.
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
30/32
29
But so what...?
Think about where you were 1 year ago compared to today. Were you able
to:
Heal an old injury
ANDGet cardiovascularly fit
ANDLose fat
ANDBuild muscle
The results of which made you 100% stronger in your major lif ts?
If so, AWESOME! Perhaps, for the sake of variety youll give this system a
try...
BUT If not - Then what have you got to lose???
Oh, other than:
An ego that prevents you from getting stronger
Old nagging injuries that prevent you from getting stronger
Being too deconditioned to get any stronger
Having too much body fat
Having too little muscle mass
Back to how long this will take Instead of just thinking of this as a one
shot deal, you might better be served by thinking of this as a process.
In other words your fitness goals arent a destination they are a journey.
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
31/32
30
You might, every year or so, go through the list to make sure you arent
getting stymied. And as you reach your goals, you might set new, more
lofty and challenging goals.
-Maybe you got down to 15% body fat, but really want to go for the rippedlook and shoot for 10%.
-Maybe your upper arms grew to a respectable 16 measurement, but
youd like to see how 16.5 stretches your shirtsleeves.
If theres still any doubt, read on to find out
http://www.facebook.com/Fitnessat407/28/2019 Fitness Report2
32/32
How to Get Started
Start at Number 1, and implement the tips at the end of that chapter.
Then move to Number 2, and do the same.
Its really that simple.
Now what are you waiting for? Go get strong!
Cheers,
http://www.facebook.com/Fitnessat40Recommended