Brad’s Recovery From Not Exercising and Not Fasting For 7 Weeks: Part 2

Here’s the next episode of the UNCENSORED Podcasts Season 3.

 

Your win for today has to be your list; workout and calorie totals. You must base it on faith.

Your win for today has to be your list; workout and calorie totals. You must base it on faith.

 

Today’s Topic: Brad’s Recovery From Not Exercising and Not Fasting For 7 Weeks: Part 2

For the entire experiment Brad’s overall weight did not change.  During the first half of the experiment he lost muscle and gained fat.  This was not fun for him. Well, eating and relaxing was fun of course – gaining fat and losing muscle was not fun!

Rest assured, when you have built muscle and take a break from exercise your muscle will inflate back fairly quickly once you get back into your routine.

Diet

Losing the fat is a bit harder.

For Brad the first one or two fasts were hard. He had to break the ritual habits of relaxing and eating snacks in the evenings. Even though he was eating at maintenance he had quickly developed fun ritual habits with relaxing and eating.

After pushing through the initial couple of weeks he got into his healthy Reverse Taper Diet.  The first two weeks were hard.  Then six weeks in Brad was in a pretty good groove.

Training

He tapered up in workout time and volume, eased his way up in volume.  Again the first two weeks were hard but then six weeks in he was in a pretty good groove.

It is a delayed reaction.

Especially with a calorie deficit it is a delayed reaction.  There is no immediate feedback. There is no immediate gratification.  You have to go on faith; that what you do right now will have an effect next week, or in two or three weeks.

While you are slimming down it’s a difficult mind set.  You are eating and training for results to be seen a few days or week later.

Your win for today has to be your list; workout and calorie totals.  You must base it on faith.

 

Keys to Remain Consistent While Maintaining Fitness, Calorie Intake, and Training

Here’s the next episode of the UNCENSORED Podcasts Season 3.

 

The "Skinny Brad" is on the far right.  If you are like me you are probably thinking "Skinny? He looks pretty good to me right there!"  Brad is just plain awesome.

The “Skinny Brad” is on the far right. If you are like me you are probably thinking “Skinny? He looks pretty good to me right there!” Brad is just plain awesome.

Today’s Topic:  Brad’s 7 week experiment & DEXA scan

Brad Talks about his experiment after having just completed almost 7 weeks of no workouts, and no fasting.

The key to maintaining fitness is calorie intake and training.  While most of us already knew this, Brad proves this in a 7 week experiment using a DEXA scan and some measurements (an experiment none of us really want to undertake – so thank you Brad for doing this for us!)

One interesting point Brad makes in the podcast is that water fluctuations within the body happen constantly.  Even while eating at maintenance, not fasting, and not exercising Brad experienced the sudden weight loss (nicknamed “Whoosh”) the morning after a large meal, and also random mornings of unexplained weight gains.

This is proof that the scale being used for monitoring fat loss over time is a “trend tool” and we all need to ignore the water fluctuations that randomly happen in our body.   While some water retention can be explained with sodium, DOMS, hormone cycles, and certain foods some reasons are unknown and appear to be entirely random.  Don’t get caught up in worrying about random water fluctuations in the body that happen on a daily basis.

Brad answers the following questions in the podcast:

  • The key to having strength and muscle is needing it.
  • Muscle gain and loss is transitory.
  • Fat gain and loss is transitory.
  • Why you shouldn’t worry about muscle loss during a fast.
  • How does muscle memory work?
  • How easy it is to gain muscle back.
  • When does scale weight matter?
  • What metrics should you pay attention to?
  • Why a DEXA scan so important?

The Hierarchy of Diet and Fitness Needs; Redefining the Fitness Pyramid

Here’s the next episode of the UNCENSORED Podcasts Season 2.

Today’s topic:  The Hierarchy of Diet and Fitness needs; Redefining the Fitness Pyramid

 

Evaluating The The Hierarchy of Diet & Fitness means; Redefining your Personal Fitness Pyramid

When it comes to establishing “The Hierarchy of Diet &Fitness” one must first redefine their own “personal” fitness pyramid.

 

John and Brad discuss how to look at your health and fitness needs.  Nutrition, supplements, ability to lose fat, ability to gain muscle, and ability to train are all interrelated.  It all works together.  Small things effect other things and then can escalate to hinder your goals.

In today’s UNCENSORED training, you will also discover:

  • How to identify inhibitors
  • The difference between “effort” & “exhaustion” when training in the gym
  • How to mitigate and avoid stress
  • Determining the best time to workout
  • How to train through an injury and adopt a recovery strategy
  • Identify which supplements will work for you

In conclusion, when it comes to establishing “The Hierarchy of Diet &Fitness” one must first redefine their own “personal” fitness pyramid.

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What Are Weight Gain And Muscle Gain Escalators?

Here’s the next episode of the UNCENSORED Podcasts Season 2.

Today’s topic:  Weight Gain and Muscle Gain Escalators

Muscle Gain & Fat Loss are Two Separate Concepts

Muscle Gain & Fat Loss are Two Separate Concepts

In order to get to your ideal golden ratio and stay there you have two things you must do:

1. Build muscle mass which gives you you’re golden shape

2. Reduce bodfyat to a level to show your muscle and shape

This requires two kinds of effort that should be viewed as separate things.

Muscle Building Effort

Building muscle is an obvious effort that requires you to move your body. It’s something that builds momentum and you can see it and feel it in the gym and every time you workout.

In order to push past your genetic set point of muscle you must follow a well designed workout program consistently. Even when you’ve achieved an impressive amount of muscle you must continue to workout to avoid losing that muscle.

Fat Loss Effort

Losing body fat requires a different kind of effort. It’s not a physical effort you put in the gym, it doesn’t require hours of cardio. The real effort that you must exert to burn fat is self control over your diet and eating habits. This is a daily effort that seems to start as soon as you wake up and doesn’t stop until you fall asleep each day. Most people who have successfully cut body fat and got in great shape will attest that dieting to burn fat is a much greater effort than working out to build muscle.

These two styles of effort should be viewed as separate things.

In today’s podcast we will use an analogy of the weight gain and fat gain escalators to explain how you should be viewing the process of gaining muscle and losing fat.

You’ll learn how getting to the muscle size and body fat levels you desire is one thing, and how staying there is another.

John

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Protect Your Psychic Space From Information Overload

Here’s the next episode of the UNCENSORED Podcasts Season 2.

Today’s topic:  Protecting your psychic space from information overload

 

Just Say No to Information Overload!

Just Say No to Information Overload!

 

Learn how to protect yourself from getting distracted from your goals

Do you think others are concerned about your health -or- do they just want to be right?

  • Before the internet everyone relied on magazines or libraries.
  • Now there is a 24 x 7 endless stream of never ending opinion and anecdotes.
  • Everyone will have an opinion.  Even if you are successful you must be doing something wrong.
  • The secret is;  there is no secret
  • Before the internet and knowing that Leptin even existed in the body people figured out how to get fit.
  • For the people who have already gotten in shape; you know what you did, you know what worked, keep listening to your own body.
  • The old fashioned simplistic approach that has always worked will be attacked

Today Brad and John will talk about how to protect yourself from information overload and paralysis analysis.

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Coaching Athletes Is Easy, Squats And Deadlifts Are Hard

The other day, John and I jumped on the phone and he pushed the “record” button once again.

We’re gonna turn this into a weekly/bi-weekly podcast once we get some consistency… but the fact is that every time I talk to Barban or Pilon, we end up talking about some really interesting stuff.

Today’s Podcast… called “Coaching Athletes Is Easy, Squats And Deadlifts Are Hard“, I end up grilling John on:

  • Why it MAY or MAY NOT make a difference if your coach/guru/cool dude has ever coached high level athletes when determining who to give your money to
  • Why John considers Squats and Deadlifts “High Risk, Medium Reward” Exercises
  • Plus a lot more

Give this thing a listen and pound your comments and questions in below and we’ll knock ’em out… one by one.

(Oh yeah, and buy our stuff… lol)

Oh, and if for some reason the player doesn’t play, just download the file to your computer.

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