Thursday, April 10, 2014
I down loaded Shaun Hadsall's 14 day "Macro-Patterning" program. It's based on Wendy Chant's 8 week perpetual diet lifestyle described in "Crack the Fat-Loss Code" and the newer "Conquer the Fat-Loss Code". I think I will follow it once I get over my current eating habits. Shaun's strategic carb-cycling/exercise program is mostly about eating whole foods, but every 7th day is a free day. You can't spurge on a free day, but you get to eat some of your favorite processed foods such as bread, ice cream, piza, pasta, or cake, etc.
There is a You-Tube video www.youtube.com/watch?v=4Ssmji9vH88 that describes the science behind Shaun's strategic carb-cycling/exercise program. I purchased Shaun's 14 day program for 27 dollars and he alleges that "Macro-Patterning" is a proprietary Trademark which can only describe his proprietary program, so I use the language strategic carb-cycling/exercise program to make it apply to both Shaun's program and similar programs. Shaun's program is based on the earlier work of Wendy Chant who first use the term "Macro-Patterning" in her books ("Crack the Fat-Loss Code" and "Conquer the Fat-Loss Code". Wendy gave proprietary rights to Shaun who continued to make changes to refine the program. There is not a lot of difference between the programs so the trademark status of "Macro-Patterning" may still apply to Shaun's programs which include the two week program and a "4-Cycle" 8 week program which is repeated perpetually. Changes in the timing of the carb-up, carb-down and "cheat" days are made in the perpetual program both to keep the body from reaching a weight loss plateau and to accommodate special "cheat days" on planned events such as weddings or holidays. He refers to Wendy's 8 week perpetual program as basis for his "4-Cycle" program which makes "Macro-Patterning" a perpetual lifestyle. Shaun's 14 day program is similar to the first two weeks of Wendy's perpetual program, Also, it was recognized by Wendy that the success of the first two weeks of accelerated fat-loss formed a basis for motivating her clients to stay with the "Macro-Patterning" program and that changes in the timing of the carb-up and carb-down days can be made to accommodate "cheat" days on holidays etc. Since Wendy's books are available in used condition, it may not be necessary to purchase Shaun's 4-cycle program or other additions if you purchase the 14 day program.
According to Shaun, www.youtube.com/watch?v=uQd1qxa5AXY , you need to train your body to consume fat as the primary source of energy, and the best way to do that without messing up your metabolism is to carb-deplete on alternate days. You can't cut out carbs completely because "when you engage in regular high intensity exercise sessions your body can release more stress hormones (cortisol) and tend to go into a catabolic state. This can cause you to lose precious muscle tissue and slow down your metabolism (aka Metabolic Slowdown). But if you‟re eating more all-natural, impact carbs at the right times you‟ll keep your metabolism humming along and you‟ll prevent muscle loss by maintaining an “anabolic” environment (i.e. anabolism) inside your body". Shaun also gives two other benefits of carbs: 1) "carbs fuel a necessary metabolic process called 'glycolysis', which fuels anaerobic (high intensity activity)", and 2) carbs "replenish glycogen and help reset our fat burning hormones". Interesting and it got my attention.
I think everyone, even a diabetic can use Shaun Hadsall's strategic carb-cycling/exercise program which is a term for having some days be a carb-reduction day and some days be a day of increase carb input in . Even a diabetic needs carbs of some sort. Whole natural foods are the best source, according to Shaun, but if your a healthy lifestyle sparker you already know that. On card-reduction days you cut out all starches and fruits and limit the other carbs you normally take. On other days you consume more carbs, and remember: every 7th day on average is a free day so you can get off your diet for a special occasion as long as you don't spurge.
Friday, April 04, 2014
I decided to change my signature to read.
"Coleader of Organized Life and Time Management team.
Coleader of Healthy Lifestyle Sparkers team
Being organized means taking time to to create a system where you can do more of the things that you are passionate about, and do them effectively. It is not about living up to another person's standards.
Take time to collect your thoughts, then act calmly and thoughtfully to take care of the most important matters.
Always strive to obtain more knowledge and be a positive influence in the lives of others."
Any comments welcome!!
Tuesday, March 25, 2014
My last blog introduced the carb cycling nutrition portion of Shaun Hadsall's program and I left the exercise portion for a later blog. This blog serves as an introduction to the exercise program that goes along with it. Beginning on Friday, I will go into details about the program one day at a time for 14 days you may want to begin the program on a Monday rather than a Friday since days 6-7 are meant to be week end days. But I am retired and can schedule my "week end days" on a Wed-Thursday. Besides in Shaun's program every day, even the "cheat" day is an exercise day.
always consult with a doctor before following any new exercise routine
This is an introduction to the idea of varying your exercise routine to prevent a weight loss plateau. There are three basis exercise routines described below, Each day Shaun uses one or more of these routines in the day's exercise (shortened format if combined with the others of course).
There are three basic exercise routines described by Shaun: 1) Aerobic Steady State Routine, 30 to 60 minutes depending upon fitness level, 2) Threshold Intervals Routine , 30-40 minutes in duration, and 3) High Intensity Intervals Training, (H.I.I.T.) 12-30 minutes.
1) Aerobic Steady State Routine
Aerobic means with oxygen. This is the easiest routine but it prepares the body chemistry needed for the other routines and is needed to maintain good metabolic function. You should be exercising an intensity of 2.5 (Out of 5 where 5 is the most strenuous for your level of fitness). A way to gauge whether the intensity is right is if you can speak in a normal conversational voice during the exercise you haven't reached the correct intensity which should be just to the next level. You should strive for a balance where you can go at a steady pace for the duration of the exercise. The majority of calories burned as a result of this exercise are burned during the exercise.
2) Threshold Intervals Routine
Beginners level consists of 5 minutes warmup, 1-2 minutes of exercise at intensity 3 followed by 2 minutes at intensity 1, repeated 5 times.
The anaerobic threshold intervals routine for the intermediate level consists of 5 minutes warmup, 1-2 minutes of exercise at intensity 3-4 followed by 3 minutes at intensity 1, repeated 5 times.
The anaerobic threshold intervals routine for the advance level consists of 5 minutes warmup, 1 minute of exercise at intensity 4-5, followed by 2 minutes at 1 or 2 repeated 5 times, and a 5 minute cool down period.
3)High Intensity Intevals Training (H.I.I.T.)
H.I.I.T. has the following advantages:
1) Catecholamines, the fight-or-flee hormones, are released from the adrenal glands. That creates the release of free faty acids into the bloodstream by breaking apart fat. Studies also show that the splints also release human growth hormones into the body and that these last for roughly 2 hours after exercising.
2) Your metabolic rate is increased for up to 48 hours after doing as little as a 12 minute session of exercise.
3) You get fitter faster since researchers found that bursts or sprinting periods of 20-30 second intervals during a exercise period of less than 20 minutes performed 3 times a week produced the same results as three 90 to 120 minutes of the normal threshold interval workouts
4) Your body gets into better condition so that during even the normal work out sessions you burn more calories than as before.
5) Higher intensity workouts have been noted to produce more than the normal release of dopamine and serotonin (brain transmitters that reduce stress) and you are less apt to feel lethargic.
6) Since more hormones are released, you will have more energy and feel smarter and younger.
7) Fatty acids are released into your blood stream and can be burned by continuing to exercise using one of the other two exercise routines.
1) Difficult to preform by people with physical limitations, especially heart conditions, but can still be applied by anyone who's healthy enough to exercise and has the approval of their doctor.
2) Most people tend not to push themselves to reach the high intensity level that achieves the beneficial results when doing this exercise. To know that you are at the right intensity, the combined series of splints should have you: a) feeling out of breath, b) breaking out into a sweat, c) sometimes noticing a burning sensation in your chest (a sign that your fight or flee hormones have kicked in), d) feeling as though you can't do another sprint (do one more anyhow).
3) needs to be combined with the other two exercise routines to work effectively and efficiently
However, it must be sequence with the other two types of exercise to avoid damaging the metabolic system. For a beginner use 40-45 sec at intensity 4 and 75 sec at intensity 1 repeated 5 times; for an intermediate, use 30 sec at intensity 4-5 and 30 sec at intensity 1 repeated 5 times, for advance, use 20 sec all out, 10 sec at intensity 1 and repeat 10 times. Always use a 5 minute warm up and a 5 minute cool down cycle
These exercises or a combination of these can be used in a program to lose weight, to maintain weight, or to build weight and muscle. Basically you consume the following amounts of calories: 1) 10 times your body weight to lose weight, 2) 12 times your body weight to maintain weight, and 3) 15 times your body weight to gain weight/lean muscle.
The use of the above exercise routines in a three day cycle which is repeated can be used to successfully avoid a weight loss plateau. But Shaun's program which incorporates a carb cycling nutrition program is more advanced. (available for 27 dollars in a pdf format).
Sunday, March 23, 2014
Shaun Hadsall has a 14 day strategic weight-loss plan with carb-depletion diet & cardio days 1,3,5, 8,10,12; carb-included diet & body-weight or resistance-training days 2,4,6, 9,11,13 and "Cheat" days 7,14; after which, you follow a 8 week carb cycling plan formerly designed by Wendy Chant to avoid plateaus.
On depletion days you will not consume starches (potatoes, rice, beans, corn, bread, flour, cereal, peas etc) or fruits. Protein is to be consumed with each meal (selected from eggs, cottage cheese(limited to one serving in a day), beef, turkey, chicken breast, fish or low temperature processed protein powder). The whole vegetables, (minimally cooked, preferably steamed) on depletion days are chosen to limit carbs to less than 26 grams/day. The vegetables (grams of carb per one cup serving noted in "()") are selected from asparagus(2), broccoli(4), cucumber(0), lettuce(0), cabbage(1), cauliflower(3), spinach(1), radishes(0), celery(0), mushrooms(1), green beans(7), peppers(3), and arugula(1). I do not have the carb amounts for tomatoes, squash, or zucchini and they are preferably left out in week one for maximum results. Fat or oil is limited to 2-3 oz cheese, 2-3 egg yolks, or one tablespoon oil (Krill, fish oil, sesame oil, butter, coconut oil, cream. Avoid seeds, nuts,nut butters, and avocado on depletion days as they contain too many hidden calories. Watch for hidden sugars and carb content in condiments. Try to avoid combining carbs with fats.
On carb included days Greek (low or no sugar or any fruit added) Yogurt may be added to the list of acceptable proteins. Avoid processed carbs. You may have starches (potatoes, peas, rice, beans, corn, acorn or butternut squash), and one serving of fresh whole fruit (men 1 to 1.5 cups, women 0.5 to 1 cup) within one to three hours after exercise on carb included days. No fruit juices. Limit fats in any meal containing starchy carbs or fruits. There should be two servings of greens such as peas spinach and collard greens on carb included days. Additional condiments on carb up days are sea salt, horseradish, no/low calorie all natural sweeteners, pepper, vinegar, ketchup and garlic. Avoid sugar. Avoid agave nectar unless it is 100% raw since the processing destroys the health benefits and increases the bad sugars.
On the "Cheat" days, have your favorite breakfast as meal 1, have a low carb nutrition shake with a piece of fruit as meal 2, have a burger or sub sandwich with a small bag of chips as meal 3, and have your favorite protein and starchy cheat foods with a small serving of desert as meal 4 etc. Avoid high fructose corn syrup, deep-fried foods and empty sweets like candy. Stick to things like pizza, lasagna, steak, ice cream or cheesecake. Don't binge or stuff yourself.
Each day, space your meals at least 3.5 to 4 hours apart. Four to five meals are recommended.
Exercise is an important part of this plan, even on "spurge" days and will be covered in a separate blog.
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