A message from Ben:
Welcome to the May 20th edition of the Pacific Elite Fitness Newsletter!
In today's newsletter, I'm going to outline the specific cardiovascular program I've personally designed for the two brave participants who have ventured into the science of metabolic testing, nutritional profiling, and exercise program design based on the latest research.These two people are training at my studio in downtown Spokane, WA. They both underwent resting and exercise metabolic testing to determine maximal oxygen consumption, optimal fat burning heart rates, metabolic boosting intensities, percentage of fat and carbohydrates necessary during both rest and exercise, total amount of necessary calories for daily intake, and prescription of a protein or carbohydrate metabolic type meal plan based on their unique biochemical profile.
- As a review, participant number 1, who we are calling Zach, is simultaneously preparing for an Olympic distance triathlon at the end of the summer, while also attempting to achieve a lean, ripped, muscular appearance.
- Meanwhile, Patricia, the second participant, has 40.8% body fat. After years of seeing no results with personal trainers, physicians, and special diet programs to lose weight, she has turned to Pacific Elite Fitness for help to turn her life around (pictures next week).
In this week's article, we'll take a look at the initial steps of the specialized program designed for these individuals. Next week, we'll review the results of their first 4 weeks in the program...
Total Body Transformation: Article IIPrimary features of the Total Body Transforamtion Cardiovascular Program Instructions:
- To access adipose stores while liver carbohydrates are depleted, which is in the morning, prior to breakfast, complete 20 minutes of light cardio in your body's fat burning heart rate range, which is determined during your exercise metabolic test (a 30 minute lab procedure). If you do not complete this session in the morning, you will still derive some benefit by completing it directly after your last evening meal. This session must be completed every day. The morning session should *not* be difficult and should *not* be long (in excess of 30 minutes), so that your body is *not* in fat storage mode with a high level of catabolic hormones by the time you actually eat breakfast.
- In addition to the daily morning session, you will also perform, prior to each weightlifting session, cardiovascular intervals efforts with the following goals:
- More attention on increasing peak oxygen utilization, which will enhance post-exercise metabolic rate and carbohydrate utilization. This oxygen utilization number, and the target heart rates for achieving the maximum metabolism boosting effect, are measured during an exercise laboratory test. The intervals for this goal are only 1-5 minutes long, with rest periods as long as, or up to twice as long as, the actual intervals. The specific focus is on increasing VO2 max. The idea is that the more oxgyen you can consume during both rest and exercise, the more calories you can burn, since a certain number of calories are associated with each milliliter volume of oxygen that you breathe in. Increasing VO2 max is the best way to accomplish this.
- Focus on increasing muscular endurance by increasing tolerance to lactic acid. This is accomplished through utilizing longer cardio intervals at a heart rate range associated with the ventilatory threshold, which is also measured during the metabolic laboratory testing. These intervals are 5-20 minutes in length, and require a specific 2:1 work:rest ratio. The specific focus is on increasing the lactic acid buffering capacity of the muscle, which is one of the greatest markers of improved cardiovascular fitness.
- Research has shown that for weight loss and fat utilization purposes, cardiovascular interval efforts of this nature should be performed prior to the weightlifting efforts, which increases post-exercise metabolic rate and fatty acid utilization. This is why it is important to complete the cardio before, and not after, the weightlifting session. If completed after weightlifting, the result is protein breakdown and inadequate recovery, both of which increase fat storage and decrease formation of lean muscle mass.
- Each of these cardio interval efforts lasts 20-45 minutes total. The VO2 efforts should include 5-10 short -duration, high-intensity intervals, and the lactic acid efforts should include 2-8 moderate-duration, moderate-intensity intervals. It is important that the heart rates for these intensities are chosen carefully, and preferably determined through metabolic laboratory testing. If this is not the case, it is likely that inaccurate heart rate ranges will be used, resulting in "junk" training, inadequate recovery, and lack of proper training response.
- Since the weightlifting sessions are performed 3-4 days a week, the cardiovascular interval described above should also be performed 3-4 days a week, alternating between VO2 and lactic acid efforts (for optimum recovery).
Next week, I'll be outlining the nutritional program for each individual. Zach is pursuing a triathlon specific refueling program, while Patricia is currently on an anti-allergenic weight loss diet.
Until next time, train smart,Ben GreenfieldM.S. PE, NSCA-CPT, CSCS
May's Book Special!
If you're reading this newsletter, then you may already have your copy of "100 Ways to Boost Your Metabolism", because it has been featured at massive discounts in previous letters.
But this is the biggest discount yet, and it's combined with the other 2 groundbreaking books from Pacific Elite Fitness.
I've combined my brand new book as a package with two other highly popular and effective E-Books: The Shape21 Lean Body Manual and the E-Health Handbook of Diet & Fitness Secrets. And you get everything - all 3 books - for $39.99. That's easy. That's it. 60% off retail price of the E-books! And they appear on your computer immediately, with no shipping costs and no hassle.
These 3 books would normally be an investment of $100! But you get all 3 for $39.99.So let's review what this special combo actually gives you. You receive a copy of the enormously popular new book, "100 Ways to Boost Your Metabolism" - with metabolism tips and tricks that have it flying from the Pacific Elite Fitness website to computers all around the world:
- Ben’s secret collection of tips to melt through over 14lbs of fat per month
- 23 different herbs and supplements that have a maximum effect on metabolism
- 17 easy-to-learn exercises you must incorporate into your workouts
- Specific instructions on how to burn calories while in a car, bus, or airplane
- 38 separate food groups that jump-start your metabolic rate
- Exactly how to eat carbohydrate, protein and fat intake for ideal calorie burning
- 11 proven mind tricks to control weight gain and appetite
- Comprehensive introductory lecture on human energy and metabolism
Next, you'll receive one of the most comprehensive exercise and diet programs that exists: Shape21: The Complete 21 Day Lean Body Manual. This is the "no guesswork" fat burning program that combines every aspect of your training, both diet and exercise, into one convenient package. You simply flip through, page by page, from Day 1 up to Day 21 - and I've designed the book so that an individual starting at page 1 can repeat for over 2 years without a fitness plateau! Your Shape21 E-Book includes the following:
- Full weightlifting and body weight workout plans for every day, split into beginner, intermediate, and advanced user options.
- Detailed cardio intervals and instructions for every day, with clear intensity and time specifications.
- Full color photos and detailed instructions for over 100 exercises, with exact specifications on when and how to complete these highly effective, cutting-edge fitness moves.
- Grocery shopping list for each week, complete with checklists and categories. No more scratching your head in the grocery store aisles.
- Complete meal plan with recipes for every single meal and snack of every day.
- Detailed FAQ section with pages of tips, tricks, modifications, and suggestions for customizing Shape21 to your personal lifestyle.
- Alphabetized exercise index for easy reference during a workout.
- Full color, action-packed, exercise DVD, with every single exercise you'll need categorized on a day-by-day basis. Just stick the DVD into your computer or home theatre, and start sweating!
In addition, and remember this is all for under 50 bucks, you'll also receive my E-Health Handbook of Diet & Fitness Secrets, the incredible wellness lifestyle resource that includes the following:
- Learn exactly why alcohol makes you gain weight and what to do about it!
- Read about the one special meal ingredient that results in instant weight loss, and 5 ways to get it!
- Can sugar really make you fat? Find out the answer, and what you can do about it.
- Get 3 quick 20 minute workouts to tone the body – with zero equipment requirements.
- Discover 5 nutritional myths that can change your life.
- What is the mysterious fat burning zone, and will it really work?
- Discover the top 10 ways to turn your body into a fat-burning machine!
- Get the details on the ultimate 15 minute workout.
- Read about functional training and how to use this powerful tool to quadruple your exercise results!
- Gain an understanding of how to get through the holidays without completely sabotaging your weight.
- It’s actually possible to lose weight during a road trip! Find out how.
- Learn the 10 readily accessible snacks that can melt away fat.
- Learn an easy-to-follow, 7 day-a-week, 30-minute-a-day exercise program!
- Lose 26 pounds a year by while you watch TV!
- Learn the 10 how-to-get-fat rules that you have to break to lose weight.
- Find out how to customize your exercise and diet routine for your exact body type!
- 5 finger-lickin’ party foods that will actually help you lose weight and stay healthy.
- Learn exactly why you need to know about the BMR - the key to weight loss success.
- The essential 7 how-to’s of late night snacking.
- Get the complete low-down on sugar and artificial sweeteners.
- Find out exactly what kind of cardio burns the most calories.
- Stuck at the grocery store? Get a comprehensive description of how to shop and what to get.
Whew! I think that's it! If you've received this newsletter, you're part of the limited population with access to this special. So what are you waiting for? This is the most knowledge I've ever packed into one single coupon!
Click here to get all 3 of the Pacific Elite Fitness E-Book series for just $39.99, a 60% discount on the normal price!
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