A new comment from "Rich" was received on the post "One Exercise to
change your stomach 4EVER !!!!" of the weblog "One Body One Life". I
Comment:--------

Greg,
tell us more about the 3 day cleanse - what's in it, what does it
involve, what do we do?
Can you do a video about it?
sounds exciting
Rich

Hey Rich I'm shooting a video this week in fact.

In the mean time here is a brochure for you to check out.

So no excuses Rich no matter what.

It's only $200 bucks for 3 days of the finest quality organics,

You cant miss, at least that's is my intention and the reason for such a  low price.

I figure be in the red for a while and let everyone take advantage of this .

Hey news flash , Economy is effecting all of us ,

so this is a gift of organics for three days Rich from me to you .

From me to everyone.

The more people who take advantage of this and their health,

the longer I can maintain this price point .

Just go to www.realrawlive.com to order

All the best in Health!

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Q:  No matter how much I work out I can’t get past a certain weight?  Why?

A:  This is a common question unfortunately.  I wish every one could work out, eat well, feel good, and easily obtain the body they have always wanted.  Unfortunately for me, I would probably be out of a job!  Anyway, this common theme is called plateauing.

The best solution is to write it down.  This means keep a journal of everything you eat and drink on a daily basis.  Write down what it is, how much, and what time of day.  Then do the same with your exercise.  What form of exercise, when, and for how long.  Once you have about three days of data you need to start breaking it down. It is pretty easy to see once it’s on paper. You’ll notice where you ate late or had a half hearted workout. Then your job is to fill the gaps or “cut the slack” as I say. This should solve the problem.  If this does not help then you need to get more specific with your daily routine.

Remember, the more specific you get, the better results you get!  This means, “OK, I need to loose weight and I am not.”  So you need to get specific on your diet and eat very smart.  You need to get specific on your training and just target exercise that burns fat.  “OK, but that’s still not working Greg!”  OK, then you need to get even more specific!

This means adjustments like no sugar after 5 pm or investing in a heart monitor for your cardio training so you maximize fat burning.

The point is, there is always an answer if you’re available and resourceful for the information.

 Plateuing to me is a form of disconnects in the body, and it’s communicating that you need to listen to it and make specific adjustments.  Working out and being fit is a life long journey and these moments happen for a reason so you can grow and evolve along the way.

All the Best in Health !

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Q:  What effect does stress have on weight loss?

A:  We have all heard of stress diets.  We go through an emotional break up and loose 15 pounds.  Or because work is so intense you let yourself go and gain 20 pounds.  I have even interviewed potential personal trainers to work for my company who are overweight.  They tell me, “Yeah, you know I am so busy training people that I don’t have time for myself!”  Well, to me that is an “interview over, good bye, take care, and I sincerely mean take care.”  If you can’t take care of your self then everyone around you suffers, not just you!  Stress weight gain or loss is toxic and takes years off your life.  This is a very big question because it leads to so many other areas that we can touch upon.  To answer you question again plainly, stress has a life threatening effect on weight loss and is a very serious thing!  We all need to remember my four elements of fitness to help avoid stress as much as possible. Here they are:
#1  Mind and spirit:  This can be done be simply staying present.  Don’t let your thoughts get the best of you! 
#2  Exercise:  Physicalize your stress.  Get them out by exercise.  Make it an exercise that you enjoy and embrace so you’re replenished, not more stressed.
#3  Cleansing:  Simple tip- to help cleanse the body of stress related toxins is to drink half your body weight in ounces of water each day. It’s simple and works wonders! 
#4  Nutrition:  Combat stress with good nutrition.  This means be prepared.  If you have a long day ahead bring a survival kit with you filled with some fruit, some raw almonds, and plenty of water.  Don’t be left high and dry; it will only make things worse!  Think ahead, be prepared.  This form of ritual itself will instill self empowerment and get you through the day on a totally different perspective.

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Q:  If I’m sore should I continue to work out?

A: Your body releases lactic acid when you break down the muscle, and this is what you feel as soreness.  Now, you need to be clear in your body that what you’re feeling is muscle pain and not a tendon or possible injury.  If you can be confident that all is good and you’re a bit sore from a hard workout, then by all means go for it! Just don’t repeat the same exercises.  This means break it up- if your butt is sore from doing lunges or a long run then today is a great day for some yoga or swimming.  You should always mix it up with your training, and being sore is a great way to keep things fresh in your training!

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Q:  What is the difference between body mass index (BMI) and body fat percent?
I am approximately 20% BMI, at 5'1" and 110 lbs.  But, according to a scale that measures body fat percent, I am 26% which sounds terrible to me but probably because I'm thinking in terms of BMI.
-Linda

A:  Hi Linda,
Great question and thank you for taking the time to write!  Your exact BMI for your height and weight is 20.8. The healthy BMI range for you is 18.5 to 24.9 so you are right in there and very healthy according to a BMI measurement.
What Is Adult BMI?
Body Mass Index, or BMI, is based on your height and weight.  Doctors often use BMI to determine if a person is underweight, at a healthy weight, or is overweight.

While BMI is accurate for most people, it doesn’t work for everyone.  That's why other tests should be taken as well and your body composition/fat test is a smart second test, Linda.

Body composition is simply the ratio of lean body mass to fat body mass.  Too much fat can lead to health problems like heart disease, diabetes, high cholesterol and other serious conditions.  If you keep your body fat within a reasonable level, you'll be healthier and, of course, slimmer.
For women, a body fat of 10-12% is essential, 14-20% is considered a healthy range for athletes, 21-24% is healthy for fitness, 25-31% is considered an “acceptable” range and anything above 32% is considered obese. 

So Linda, if your scale measures 26% that is a bit high.
I am curious, what scale do you have?  Many scales out there are bio-impedance scales; they tend to be very inaccurate and have an error ration of -5 to 8%.  The best way to test your body fat is the Hydrostatic Method. But this is @ a lab weighing you under water, so it’s not the easiest way, but definitely the gold standard with an error ratio of only 1.5 %.  This could be fun to do one day if you really want to know exactly where you stand.

I think it's best to take your body fat again and make sure it's first thing in the morning and don't drink anything before, OK?  Also, write down what you ate the night before.  Now, take this measurement as a call to action to workout and eat better, but not a label of "Oh my gosh, I am fat!".  Don't focus on the number!

Try to work out and eat healthy and don't get on that scale again for two weeks, OK?  Just put it away.  After two weeks, measure again and repeat the exact circumstances before your first test.  Same time in the morning and same liquids. Also, remember the meal the night before, and unless it was really unhealthy have the same type of foods.

Note:  Salt can also throw the numbers off as well.  Even your body temperature can, so really try create the same conditions before each test.

Now this measurement should be true value!  You need to focus on the movement of body fat, plus or minus, not the number.  If your dropped 2% that would be great.  Remember, you lost two % not the actual overall number because it's probably not accurate.

Repeat this cycle until you feel good with where you’re at and how feel.  Then decide to maybe get a proper test or not.

Remember it's simply a measurement and motivator.

All the best to you Linda!

All the best in Health everyone !

Full entry | posted by Gregory Joujon-Roche in Community Questions
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Q:  Do I really have to stretch before and after exercising?

A:  This is a very timely question that I have touched upon in earlier articles.  There are more and more studies coming out that deep stretching before a physical activity can hurt you more then help you. When you stretch too much too deep, you actually start breaking down the muscle.  The ideal thing is do to an easy but proper warm up.  Get all the blood flowing and your head straight about the workout or activity ahead. Then once warm, move into a light stretch and focus on your joints more than you muscles.  You want to wiggle your writs and roll your shoulders. Get prepared  but not over stretched before the workout even begins. 
For my last film I was playing a lot of basketball with the lead actor and I started breaking down a bit.  Meaning, I would get these  minor muscle pulls in my calf. It sucked !
So, I wanted to figure out what’s going on. What is the deal  I am supposed to be the guy in shape, right?
I first looked into my diet to make sure all my essential minerals and electrolytes were ok.  Then I looked into my stretching. I found out that a light stretch is fine for me, but if I got in there too deep before a game I would eventually start to cramp or pull something a couple hours  every time.

I started actually doing jump rope before playing then using a neoprene calf wrap to keep my calf hot and compressed through out the game . Problem solved.

So as a general rule I recommend to first warm up, then slightly stretch , sightly so your loose, but focus on the joints as well as the muscles.  Also, a stretch is a wonderful thing and should never be avoided. But stretch when your activity is over and your still warm . But again easy does it .Also Set aside an hour and just stretch without added exercise.  We should all take one work out a week and devote it just to stretching, nothing else.  That is the future of fitness!  All the Best in Health <<<<<

Full entry | posted by Gregory Joujon-Roche in Community Questions
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Let me reply to another question from our One Body, One Life community - actually, here are a series of questions from Alfredo on the post about food reactions and getting a flat stomach:

Hey Alfredo,
Let me address your questions as specifically as I can by typing your question first, OK?

Greg: So my questions are, do you react to the foods instantly or does it depend on the amount consumed per day?

Both actually, but you would be amazed how we acclimate and adapt to food allergies. So instead of looking for a reaction, you're better off cutting them out of your daily diet one by one and looking for what gives you relief, makes you feel better, more energetic, and less inflammatory (or inflamed).
Perfect example: you would be amazed how much inflammation eggs cause to our bodies and I love eggs.

Also, does taking digestive enzymes help with the reactions?

Enzymes help with efficiency of digestion and assimilation, which in effect can reduce a reaction response - exceptions are wheat or dairy. Enzymes don't help with them, Alfredo.

Greg:  last but not least, you mentioned an expensive test with the doctor to see what foods you would react to - what's the name of the test? Cheers!  Alfredo

Yes, there are blood tests, prick tests, and even DNA tests. Just try to find a local certified nutritionist in your area and they should be able to easily direct you in the right direction.

Cheers to you Alfredo, and I hope this helped.

All the best in health!

Full entry | posted by Gregory Joujon-Roche in Community Questions , Improved Appearance , Nutrition
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Hi, everyone.  I received a comment on the post of a couple days ago in which I discussed my 30 minute workout that can be done anywhere.  Let me share it so I can clarify the question for everyone.

Greg, You mention shadow boxing for cardio, is there a specific way or techniques you use for shadow boxing? Thanks, Rick

Hey Rick,
For the shadow boxing I recommend a couple things.
First, I like hooks and crosses because they recruit more stomach than a jab.
Second, hold a light pair of dumbbells - 3 to 5 lbs - this really turns the intensity up a couple notches.
Just remember to get into a groove and don't force anything.
Shadow boxing is a synergy, not a forced exercise. It takes a little practice, but just:
     your basic combinations
     in simple sequences
     repeated in a smooth motion
will become a fantastic asset to your training in no time.
Also, remember to come from a strong belly (keep it tight), no neck (keep it straight and stable), Rick, and don't hyper-extend your punches.

In my book, One Body One Life, I break down the boxing sequence in great detail for you, if your interested. Hope that helps, Rick, and I sincerely thank you for taking the time to read the blog and comment on it.
All the best, Greg

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Hi everyone!  For today, I have two more comments I want to address.  The first was submitted in response to my “Losing Fat, Not Weight” post.

Q:  Hi Greg, I am a big fan of your work and have used your diet in the book for a while now.  You know, people always think I am in my late teens when in fact I am 32! Thank you for all the wonderful tips.
I wonder how much would it cost to get an hour of your consulting time? I really need to work on my weight gain and trust your opinion the most.
Thank You, Ethan.

A:  Hey Ethan,
Thanks for your comment, I love it!  Yeah, my schedule is pretty nuts but I can always help you out via e-mail.
Gaining weight is the easy part.  It's quality weight that can be tough.  You want to make sure you are eating plenty of good fats and take an omega supplement as well.  You can also use a protein powder supplement; and have 30 grams before bed and 30 grams when you wake up.  I keep a glass jar and a container of my protein powder in the bathroom and I have a shot before I brush my teeth and a shot in the morning before my shower.
Just not sure if you’re a vegetarian. I assume you’re not.
Almond butter is a good source of protein and fat.  You can buy a bag of cashews or almond and snack on them all day.
Just be consistent with your eating routine and don't let more than three hours go by without eating.  You can even set your phone or watch to remind you.  Just stay away from bad fats and empty calories.  A bad fat is a dairy fat, like ice cream. An empty calorie is chips, cookies, ect.
I hope this is a good start for you! 
All the Best in Health!

The second is from Mike, in response to my “It's All About Commitment!” post.

Q:  Hi Greg, What about overtraining though? I workout 6 days a week and work my abs each day as well. Lately I am feeling rather tired so I am not sure if it is overtraining or my diet.  I am looking to gain weight; from 130lbs to about 150lbs.  I eat clean and have protein at every meal and workout until about 8 -10 p.m., using a 4x4.  My carbs are usually from veggies throughout the day; except after I work out.  I heard that the abs should only be worked out a few times a week, is that correct?

A:  Hey Mike,
Yeah you can over-train if you’re doing the same type of repetitive training.  For growth, you really need to train as heavy as you can; and then let that particular body part completely recover.
I preach push-ups everyday. In the days where you are very sore, or like you said "feeling tired", make the push-ups more of a stretch.  You’re still training, but stretching and restorative moves are very much a part of training.  You don't want to bang out 6 grueling workouts a week and repeat. Your body will be trapped in a state of recovery.  One of your every week workouts, if not more, should be something completely different.  Maybe just cardio one day with stomach and a good stretch.  You won't lose mass from a day of cardio, promise!
Also, if you’re tired maybe you should take a week off?
L-glutamine is also a great repair supplement for you; go grab some!
Mike, I think it's a good idea to let your body completely recover, and when you return to training really mix it up.  There are so many exercises you can do for each body part.  Try something totally different. For stomach, it just depends how hard you’re training it.  If you’re training it hard as a major muscle group, then yes, three days is good.  But again, mix it up!
I train my stomach four days a week, but I train lower back and sides as well; then rotate upper stomach one day and lower stomach the next.  I also take one day and just do round house kicks into a bag. I take it easy but go for a long time.  So, you can say I train my stomach 5 times a week; however because I am always mixing it up it gives me time for recovery.  Some weeks I go real heavy on my stomach, and so I only go three that week or feeling super strong and go five times. I just try to feel it out and go from there.
That's the point, Mike.  You should be able to feel it and create your own schedule for the week so you don't under-train or over-train.  Its takes awareness and practice, but you will get there!  Just don't get into a stagnant routine of doing the same thing, the same way, the same number of times.
Hope that helps!
All the Best in Health!

Full entry | posted by Gregory Joujon-Roche in Community Questions
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Today’s post is another viewer comment.  Every single one of your comments and questions are important to me, so keep them coming!

Comment:
Dear Gregory,
Thank You!  For answering all my questions and helping me with your advice on this LONG journey of health.  I was wondering what kind of cardio-oriented exercises you recommend?  My goal is to lose fat, not weight.  Is this possible?  I weigh 164.5 and have a body fat of about 20%.  Since I have found your book, I have stopped doing weight training.  I run 3 miles a day, 5 days a week.  Early in the morning, at 5:00 a.m., I go to work and eat every 2-3 hours; apples, nuts, or string cheese for snacks.  Then I follow the “One Body, One Life” exercises from your book.  I also have a Myoplex shake (I just bought the 6 Essentials, and am still waiting to receive them). I know I will lose weight; however, my goal is to stay above 150 pounds.  I want those abs!!  Any advice would help. 
Thank you, Richard

Response:
Hey Richard! 
Its true health is a life long journey and the only way to look @ it, really.  So here ya go!

To lose fat and not weight, it's a fine line that requires both resistance training and cardio.  Sounds like you want to reshift your body.  My book is great for that, actually.  I geared it towards toning and shaping with the cardio element throughout.  Now that you have been doing the exercises, you need to start compartmentalizing the parts that are working for you.

The book is a great foundation and endurance builder.  It sounds to me like you need to turn up your resistance training, Richard and burn fat without losing weight.  So here is what you want to do.  Go to a gym or get some heavy dumbbells. Heavy, Richard, where 8 to 10 reps of any exercise is tough but controlled and perfect form.  This turned up resistance will burn fat a lot faster then lighter, more conditioning training.  It’s great that you were doing the conditioning, but now it's time to get more specific.  You’re ready!

So go through my strength day, phase three and go as heavy as you can.  Also, double the stomach routine and add 50 push-ups a day, starting now.  I don't care if your chest is sore, 50 push-ups no matter what, and everyday!  We need to recalibrate your body.

After your resistance training is when you do your cardio.  It has to be post-cardio, meaning after the heavy exercise.  You can do jumping jacks, sit ups, shadow boxing, treadmill; any form of cardio that makes you sweat, OK? Your choice; just don't blow it off.  Commit to it.  Your 3 mile run sounds great; just do it after or even change it up and box for 20 minutes with 3 pound dumbbells in your hand.  That is tough, believe me!

I would also invest in a heart rate monitor if you can.  It's important to see where you are at.  You would be surprised how low it is when you strength train; you really need to be up to @ least 65% to efficiently burn fat.  Once you get familiar with the watch, I want you to use it for your rest periods.  Meaning, once you put in your information you will have a low end and high end of your heart rate.  You can plug in these zones and even set an alarm to it.  So when you’re done with a set and you’re resting, your heart rate will drop.  When that alarm goes off, you’re up.  Next set, no rest.  Again, tough, but these are the specifics that will give you the body of your life.

Now, if you can, in two weeks I want you to add pull-ups to your daily routine in addition to your push-ups.  20 pull-ups every day.  Even if you can only do one @ a time!  20 will take a while, but do it!  If you don't have a gym, invent a pull-up place.  Buy a cheap one at the store, use a tree, whatever.  Just do it.

These constant elements of condition will keep you burning fat, keep you building strength, and build will to succeed.  Trust me!!!!

Now it's great that you got my 6 Essentials.  Let's get specific with those as well.  Get a large water bottle, 32 ounces, and 30 minutes before your exercise make the Fat Burning Lemonade.  Sip it throughout your workout.  If you’re not feeling the Fat Burning Lemonade, double the serving size.  You’re a guy and you may need to pump up the volume a bit!

With the protein, you want a shot before you train and a shot after you train.  Just one scoop in water and knock it back.  Basically, bookend your workout with protein.  Don't make a fruit smoothie with it, just keep it clean and lean.

I also want you to take four of your Omega 3s a day; two in the a.m. and two in the p.m.

The rest of the supplements simply take as directed.

Now, I love Bill Phillips, who created the company EAS, which he sold and which makes Myoplex.  We are friends.  Just be aware of all the ingredients.  I am about natural and organics; that is who I am, we all know that!  But my stuff is expensive, and I know that too.  Unfortunately, you get what you pay for in the world of supplements, which is why I have my own line that I can control.  Knock your socks off with the Myoplex; it's just not my first choice.  Also remember that  Myoplex has many versions. The deluxe is packed with protein, 42 grams.  You don't want to structure your system on stimulate muscle repair.  Too much protein stores as fat, fact of life.  So, also be mindful of when you take it.

OK, long response but this was important.  That is why I need a little extra time this week.  Thanks for your patience, and stay in touch, OK?  I will be here anytime if I missed a question or you have a question about anything.

All the Best in Health!

Full entry | posted by Gregory Joujon-Roche in Community Questions , Exercise , Working Out
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