the other day, while pursuing a good body appearance, and function( like so many others around the globe), it occurred to me that the exact goal, most gym-goers are trying to reach, is a skin-tight appearance, with good muscle-tone( the desired degree of "being ripped", may vary, from person-to-person)--
getting there--
i feel the best way to achieve this goal, could be less dramatic than we imagine, and i also suggest, that by coupling two known concepts together, the goal can be realized, with moderate( and less dangerous) effort...
part-1
"jenny craig", the concept is about counting calories...caloric intake is regulated, and kept at a level that produces fat-loss...this idea is sound, to pursue this concept at home, a person must read the caloric amounts in everything they eat( packaged food only, with a caloric total on the label), in this way, the total number of calories per day, can be easily measured, and thus regulated--
by going online, and "google-ing" bmi caloric intake, you will likely find a good bmi calc, for your daily caloric intake needs( per age, height, weight, ect...), i like the one at " www.freedieting.com/tools/calorie_calculator.htm "...
by using this measuring tool, to roughly "calc", your daily "resting-caloric-requirements"( sitting on the couch and merely processing oxygen), you can then tailor your intake, to a slight deficit( about 600 less), to create a slow, sustained, weight loss( i believe this is the way "jenny craig" achieves results, for those that stick to their program exactly)--
"jenny-craig/anytime"--
"any-time fitness", a place to use the best equipment, at any hour what-so-ever, allowing exercise to be absolutely possible( regardless of your personal schedule)..."jenny-craig", counts calories...i believe that the coupling of the two together( "jenny-craig/anytime") is the best answer for most...
metabolism--
when we are young, our body's naturally know how much food we need to intake for the day( for our body's metabolic rate/activity levels), eventually, most of us experience this mechanism beginning to work less well( miss-calibrated), what exactly, is functioning improperly, and how to repair it, is still a mystery( i am working the problem, stay tuned, for my "bmi-calc" post on this blog, and also my "cellular re-training" post), but, even without discovering the exact issue, i feel we can achieve the desired results--
part-2
i suggest, that by combining a regular, sustained increase, in heart-rate( a slow walk), for at least 20 minutes per day( at first), then 1 hour per day( after you become acclimated to the work-load), and perhaps more later( a 1 hour walk on a treadmill, twice per day), an increased metabolic rate, can be generated, while there is a slight daily-caloric deficit, resulting in a "fat-burning situation" on all of the body's exterior surfaces--
i feel this concept is far better than super-fasting, due to the body interpreting this situation negatively, similar to it being dropped into the desert, with no food( a starvation issue being present), for this reason, immediately after the fast is over, the body usually adapts, via packing-on the fat-stores( in case you are again stranded in the sahara)...
p.s. : --( camel dung may work as sun-screen, but possibly repel rescuers)--
body weight/set-point--
i suggest, that the body resists extreme weight fluctuations, both above, or below, it's natural "set-point", thus, slow consistent weight-loss, seems to be the kind that lasts...it could be, that if the body looses weight slowly, the body will establish a new "set-point", for it's natural weight, explaining why weight lost slowly, over time, stays off, and rapid reductions usually do not--
body-sculpting( "smart-jock" phenomenon)--
using the above principals to achieve a near-skin-tight bod, before beginning the task of "body-sculpting", may be a wise angle of attacking the problem, often those that begin exercising, to become "more attractive", or "fit", will go wild at the gym, and find themselves with injuries, or an "imbalanced body", from "blind" work-outs--
a mantra for beginners--
--( i feel, that if you are over 100 pounds over-weight, running 10 miles, and collapsing...may not produce the best results)--
also of note( in my opinion), randomly increasing the size, and strength, of muscles on the body, when you are unable to see what you have to work with( what's pumped, and whats puny), beneath the layer of "flab" you are trying to do without...is not desirable( body-sculpting is probably less difficult when the subject is skin-tight)--
why reduce fat before body sculpting??
if-only we could see what is going on under the "flab" with "x-ray goggles", it would be obvious, what muscles we needed to work on, to create a "balance", and "visual-symmetry"...this seems to be the concept being utilized in body sculpting, after the athlete is "skin-tight" their body is carefully analyzed, and the specific muscles "out-of-natural-proportions" are targeted, to create good proportions of the athlete's body--
the point--
in short, i feel that regardless of the athletic pursuit a person would like to engage in, dropping the weight "not performing"( fat), seems to be a beneficial idea, as well as having a balanced physique( sculpted body), at the start of training--
bmi calcing short-falls--
i am working on re-defining "bmi calculation techniques"...the height, weight, age, sex, and the other usual things measured, provide close numbers...but, i feel there are more variables needed, to derive the efficiency that a subject's body can absorb calories, and expel what remains( metabolism)--
the skinny--
by deriving the amount of time it takes( in minutes), to consume, and pass( void), a given amount of food( a known amount of calories), via timing a food with dye in it, moving through the gut, to show the rate of travel that the nutrients are moving, and then measuring the rate of caloric consumption( in btus lost per-minute, at a given temperature, with no, or minimal, clothing/insulation), the exact "resting metabolic rate" could be known( for more details, see my upcoming "bmi-calc" post)--
note--
afterward, the concept of "cellular retraining" could then be utilized, to restore gut function( see "cellular retraining" post)--
part-3--
i feel that a great increase in fitness is possible, after a good base-level of body-fat ratio is reached( slim/good cartio-function), i am a huuuge fan of "p-90 x"( the concept works), but, i feel the system is for regular/serious/professional athletes, and not for those "starting out"...that said, for those still in "flabby-land", i believe the principal of "muscle confusion" may be of use for dieting, i am going to begin varying the duration of my caloric restriction/sustained exercise, to prevent "dietary plateaus"( the same way "p-90-x" prevents "muscle building plateaus", in that system), in this way, i feel the body can be adapted, to varying caloric and exercise levels, without drastic weight fluctuations--
note--
during the "muscle-building" phase of body-sculpting, more fuel may be needed, to make mass/muscle--
"tummy confusion"--
by building muscle, while not worrying about calories( after initial slim-down), and then going back to a deficit of calories( during a period of sustained increased metabolism, through walking, swimming, biking, ect...), the body can be "bulked-up", and then re-slimmed down...in manageable stages, until the desired physique/fitness-level is obtained, at which time, a maintenance exercise regiment can be deployed, to retain the goals you have reached--
male/female fat-deposit site correlations--
the men--
for men, the area fat is usually deposited( stored), seems to be the chest/abdominal region...i suggest, that the reason for this site gaining "fat-stores" on a man's body, is to enhance the subject's "fight-or-flight" response...the area seems to be chosen to reduce heat loss through the gut, enhancing digestion, the ability to build lean muscle, and cushioning any blows( injuries), to this important region of the body...i further suggest, that younger men( those in their prime), do not require this adaptation( as their digestive/circulatory systems are at peak performance, during this time in their lives)...so, i contend, that as we age, the digestive/circulatory systems begin to wane, and this reduced function, is then countered( by storing fat) enough to maintain good digestive function...
note--
a warning, the issue can get out of control, becoming a negative cycle in the direction of death...the more fat that is stored, the less work( exercise/effort), is done( expended) by the subject, resulting in more fat being stored by the body( if food intake levels remain constant, or increase)...the cycle repeats, until the body is no longer viable( deceased)--
the ladies--
the situation appears to be similar in women, in my experience( personal observations), fat stores are most commonly deposited in the area from the navel to the knees, on female subjects( initially)...i suggest, that the reason for this site being chosen by a women's body, to deposit fat, is to enhance the woman's ability to conceive/bear a child...if this is correct, increased fat-stores in this region, will likely be found to bolster( enhance), the incubation abilities of "older women"( ladies in their later child-bearing years), possibly delaying menopause( the ultimate end of child-bearing)...it may be, that younger women do not require this adaptation, due to the "near-perfect" function, of all their systems to conceive a child...
conclusion( fat deposits)--
in our modern age, we have so many more advantages than our fore-fathers did, that excess fat is no longer needed to assist us, after functions within the body begin to fade...instead, we can find ways to refresh them, and leave the fat behind...
best wishes, john kruschke--
getting there--
i feel the best way to achieve this goal, could be less dramatic than we imagine, and i also suggest, that by coupling two known concepts together, the goal can be realized, with moderate( and less dangerous) effort...
part-1
"jenny craig", the concept is about counting calories...caloric intake is regulated, and kept at a level that produces fat-loss...this idea is sound, to pursue this concept at home, a person must read the caloric amounts in everything they eat( packaged food only, with a caloric total on the label), in this way, the total number of calories per day, can be easily measured, and thus regulated--
by going online, and "google-ing" bmi caloric intake, you will likely find a good bmi calc, for your daily caloric intake needs( per age, height, weight, ect...), i like the one at " www.freedieting.com/tools/calorie_calculator.htm "...
by using this measuring tool, to roughly "calc", your daily "resting-caloric-requirements"( sitting on the couch and merely processing oxygen), you can then tailor your intake, to a slight deficit( about 600 less), to create a slow, sustained, weight loss( i believe this is the way "jenny craig" achieves results, for those that stick to their program exactly)--
"jenny-craig/anytime"--
"any-time fitness", a place to use the best equipment, at any hour what-so-ever, allowing exercise to be absolutely possible( regardless of your personal schedule)..."jenny-craig", counts calories...i believe that the coupling of the two together( "jenny-craig/anytime") is the best answer for most...
metabolism--
when we are young, our body's naturally know how much food we need to intake for the day( for our body's metabolic rate/activity levels), eventually, most of us experience this mechanism beginning to work less well( miss-calibrated), what exactly, is functioning improperly, and how to repair it, is still a mystery( i am working the problem, stay tuned, for my "bmi-calc" post on this blog, and also my "cellular re-training" post), but, even without discovering the exact issue, i feel we can achieve the desired results--
part-2
i suggest, that by combining a regular, sustained increase, in heart-rate( a slow walk), for at least 20 minutes per day( at first), then 1 hour per day( after you become acclimated to the work-load), and perhaps more later( a 1 hour walk on a treadmill, twice per day), an increased metabolic rate, can be generated, while there is a slight daily-caloric deficit, resulting in a "fat-burning situation" on all of the body's exterior surfaces--
i feel this concept is far better than super-fasting, due to the body interpreting this situation negatively, similar to it being dropped into the desert, with no food( a starvation issue being present), for this reason, immediately after the fast is over, the body usually adapts, via packing-on the fat-stores( in case you are again stranded in the sahara)...
p.s. : --( camel dung may work as sun-screen, but possibly repel rescuers)--
body weight/set-point--
i suggest, that the body resists extreme weight fluctuations, both above, or below, it's natural "set-point", thus, slow consistent weight-loss, seems to be the kind that lasts...it could be, that if the body looses weight slowly, the body will establish a new "set-point", for it's natural weight, explaining why weight lost slowly, over time, stays off, and rapid reductions usually do not--
body-sculpting( "smart-jock" phenomenon)--
using the above principals to achieve a near-skin-tight bod, before beginning the task of "body-sculpting", may be a wise angle of attacking the problem, often those that begin exercising, to become "more attractive", or "fit", will go wild at the gym, and find themselves with injuries, or an "imbalanced body", from "blind" work-outs--
a mantra for beginners--
--( i feel, that if you are over 100 pounds over-weight, running 10 miles, and collapsing...may not produce the best results)--
also of note( in my opinion), randomly increasing the size, and strength, of muscles on the body, when you are unable to see what you have to work with( what's pumped, and whats puny), beneath the layer of "flab" you are trying to do without...is not desirable( body-sculpting is probably less difficult when the subject is skin-tight)--
why reduce fat before body sculpting??
if-only we could see what is going on under the "flab" with "x-ray goggles", it would be obvious, what muscles we needed to work on, to create a "balance", and "visual-symmetry"...this seems to be the concept being utilized in body sculpting, after the athlete is "skin-tight" their body is carefully analyzed, and the specific muscles "out-of-natural-proportions" are targeted, to create good proportions of the athlete's body--
the point--
in short, i feel that regardless of the athletic pursuit a person would like to engage in, dropping the weight "not performing"( fat), seems to be a beneficial idea, as well as having a balanced physique( sculpted body), at the start of training--
bmi calcing short-falls--
i am working on re-defining "bmi calculation techniques"...the height, weight, age, sex, and the other usual things measured, provide close numbers...but, i feel there are more variables needed, to derive the efficiency that a subject's body can absorb calories, and expel what remains( metabolism)--
the skinny--
by deriving the amount of time it takes( in minutes), to consume, and pass( void), a given amount of food( a known amount of calories), via timing a food with dye in it, moving through the gut, to show the rate of travel that the nutrients are moving, and then measuring the rate of caloric consumption( in btus lost per-minute, at a given temperature, with no, or minimal, clothing/insulation), the exact "resting metabolic rate" could be known( for more details, see my upcoming "bmi-calc" post)--
note--
afterward, the concept of "cellular retraining" could then be utilized, to restore gut function( see "cellular retraining" post)--
part-3--
i feel that a great increase in fitness is possible, after a good base-level of body-fat ratio is reached( slim/good cartio-function), i am a huuuge fan of "p-90 x"( the concept works), but, i feel the system is for regular/serious/professional athletes, and not for those "starting out"...that said, for those still in "flabby-land", i believe the principal of "muscle confusion" may be of use for dieting, i am going to begin varying the duration of my caloric restriction/sustained exercise, to prevent "dietary plateaus"( the same way "p-90-x" prevents "muscle building plateaus", in that system), in this way, i feel the body can be adapted, to varying caloric and exercise levels, without drastic weight fluctuations--
note--
during the "muscle-building" phase of body-sculpting, more fuel may be needed, to make mass/muscle--
"tummy confusion"--
by building muscle, while not worrying about calories( after initial slim-down), and then going back to a deficit of calories( during a period of sustained increased metabolism, through walking, swimming, biking, ect...), the body can be "bulked-up", and then re-slimmed down...in manageable stages, until the desired physique/fitness-level is obtained, at which time, a maintenance exercise regiment can be deployed, to retain the goals you have reached--
male/female fat-deposit site correlations--
the men--
for men, the area fat is usually deposited( stored), seems to be the chest/abdominal region...i suggest, that the reason for this site gaining "fat-stores" on a man's body, is to enhance the subject's "fight-or-flight" response...the area seems to be chosen to reduce heat loss through the gut, enhancing digestion, the ability to build lean muscle, and cushioning any blows( injuries), to this important region of the body...i further suggest, that younger men( those in their prime), do not require this adaptation( as their digestive/circulatory systems are at peak performance, during this time in their lives)...so, i contend, that as we age, the digestive/circulatory systems begin to wane, and this reduced function, is then countered( by storing fat) enough to maintain good digestive function...
note--
a warning, the issue can get out of control, becoming a negative cycle in the direction of death...the more fat that is stored, the less work( exercise/effort), is done( expended) by the subject, resulting in more fat being stored by the body( if food intake levels remain constant, or increase)...the cycle repeats, until the body is no longer viable( deceased)--
the ladies--
the situation appears to be similar in women, in my experience( personal observations), fat stores are most commonly deposited in the area from the navel to the knees, on female subjects( initially)...i suggest, that the reason for this site being chosen by a women's body, to deposit fat, is to enhance the woman's ability to conceive/bear a child...if this is correct, increased fat-stores in this region, will likely be found to bolster( enhance), the incubation abilities of "older women"( ladies in their later child-bearing years), possibly delaying menopause( the ultimate end of child-bearing)...it may be, that younger women do not require this adaptation, due to the "near-perfect" function, of all their systems to conceive a child...
conclusion( fat deposits)--
in our modern age, we have so many more advantages than our fore-fathers did, that excess fat is no longer needed to assist us, after functions within the body begin to fade...instead, we can find ways to refresh them, and leave the fat behind...
best wishes, john kruschke--
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