Hey everyone, this message / question came through to me as a comment on one of my videos on youtube.  I wanted to share it with you, because I think my response about weekly training schedules (a pattern, of sorts, but still with flexibility) might be valuable to many of our One Body, One Life family:

Greg,
I just wanted to say thank you. After being obese (as far as BMI) for the last 10 years, I started living a healthy lifestyle, counting my cals in and cals out, tracking my workouts and really putting my mind into it. Your tips on MSNBC fitlist page were invaluable in getting me psyched about just doing it. I lost about 40lbs and got down to 193 from 235. After a really rough year last year personally (where I put 12 lbs back on), I am back on the wagon and focused again. I just found your youtube videos and ordered your book, as well. I don't know if this is in your book or not, but I am looking to understand how to break up my training per week. Could you give an example of a workout schedule broken out by day, listing which areas to work and what exercises can accomplish that? I know it is not good to over train an area because muscles need time to grow, but I don't know which exercises to do so I can give areas the couple of days rest they need. Also, I know there are probably muscles you could work every day, right? Again, thank you for your positive message and look forward to hearing from you.

Sincerely,
Howard

That's a good question, Howard, so of course, no problem, let me describe a routine for you that will take you to the next level.
Because you are a male you want to stimulate your body through resistance exercises, but to meet your goals, let's keep the entire workout card based for fat burning.  I take it you are going to a gym. I will focus this program around a gym, but get outdoors for extra card, if possible.
OK, to answer your question - yes, you can over train a muscle group but it's harder than what people think. Ironically, it's more likely that the other muscle groups that are comparatively under trained that create the problems.

So, get to a gym, Howard, and jump on a piece of card - any card - to warm up.  Take your time if you have it and break a sweat, usually 20 minutes or more.

Now, before you move on have a game plan. For you, Howard, you are going to pick two machines or exercises that work two body parts, OK?  For example, chest and triceps or back and biceps.
Don't worry about choosing opposing muscle groups or any complicated stuff you read, just pick 2 body parts and two exercises that represent / train them.  I would give you specifics, but there are so many options @ the gym it would be crazy, still, to illustrate, I will suggest a couple examples for you - just keep it simple.

The key is to do a long first set of each. So if you choose chest, go sit down on a chest press machine and I want you to do 30 reps.  The 30 reps should be challenging, OK?  Now after the first set, rest just enough to catch your breath and do a second set. For this set, add weight so you can just do 15 reps max and you're done.
Now, the same goes for the triceps - maybe you will choose cable pushdowns - again 30 reps for the first set and 15 for the second set. Remember to  challenge yourself.

If you have any questions about certain exercises, machines, your form , anything Howard, just ask a trainer - they love to help (seriously) and you will feel more comfortable in the gym for doing it.  Remember, it's your gym - they are here to help, as am I. 

Now, after that, get right back on a piece of card for 5 minutes and really go for it - get your heart rate up, OK?

After 5 minutes, go repeat the same exercises except the first set is now only @ 15 reps, so use the heavier weight, OK?  For your second set, you lower the weight just a little and you rep out - this means as many as you can do - go go go go !!!!!!!!!!!

After that, Howard, right back on a piece of card for 5 more minutes.

Now, I want you to do pick just one more muscle group for the day, OK - for example, stomach is a good one - and do the same amount of reps to weight ratio as the previous exercises (15 and then rep out).  Note: If you decide to do crunches or an exercise that does not require a machine then just rep out for every set.

You should continue with this exercise pattern for two days and then rest on the third day. If you're feeling like you don't want to rest, then do some more card and maybe experiment and take a group exercise class like yoga, martial arts, or an abs class - anything that keeps things fresh for you.

Be aware of the body parts your training so your sure to incorporate all of them and always be moving, OK?

If this is easy for you, then add other body parts to a session. Maybe do all lower one day, upper the next, rest on the third and then repeat the cycle.

Feel it out and see how you go - there really is no right or wrong, but the card, then sets, then card, then sets pattern really works.

Hope that helps.

All the best in health

Full entry | posted by Gregory Joujon-Roche in Working Out
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I started this post yesterday and promised to explain the approach today.  I don’t want to get too “Guru Greg” on you, but here’s a list of how to handle this challenge.

During your warm-up period is a perfect time to check in with yourself.  This means, how is your body feeling?  Any injuries?  How’s your energy? What’s today’s workout going to be?  Now be aware of the the current track playing in your head?  During your check-in time is the opportunity to change the channel and drop any negative old tracks.  You do this by getting in touch with your breath as it relates to your warm-up.

For example, if you’re walking on the treadmill or starting a hike, sync your breath with your stride.  Try to drop your thoughts and focus on simply breathing and moving. Following the breath as it enters and leaves your body.  This moment is also a great time to plant an intention for your workout, to set the tone as well as the track for your session.  Finally, be clear by the time you finish your warm-up on exactly what the plan is for your exercise and execution for that day, be specific.

Now that you’re connected mentally and physically, you are warmed up on both levels.  Take this refreshed mental position or positive perspective into your session in the gym, your hike in the woods or mountains, your bike ride along the coast, or your business meeting in the afternoon.

As you’re in the process of your session, here’s some stuff to remember:

- Hold your positive perspective.  The more focused, connected with and aware of your body you are, the more specific you get.  The more in touch with your body you are, the more efficient your workout becomes and the more results you get or success you achieve.

- Remember to stay on track in your head as well as in your body.  If a stressful thought enters, usher it out the back door; it doesn’t serve you right now, “ bye bye see ya later “.  Return to the positive perspective, being present with yourself.  You want to feel your workout, not think it.  When the mind is clear your body responds.

- Following your session, save a few minutes for a cool-down, and let it be the perfect opportunity to check back in:  How did you do today?  What did your “track” sound like?  Was it cluttered or clear?  Did you follow your intention for your workout?  Did the old track force itself back into your head?  If so, what did you do with it? 

- Also check in regarding your exercise output.  Were you in your body?  Did you push yourself to the levels you intended?  This is a good time to simply observe without judgment and decide what you might do differently next time. This is the work right here, these are  the moments that separates a good body from a great body and basic health to radiant well being .

Now, set another intention – a super intention: 
For the rest of the day, try to stay in that positive perspective, to keep your track as relaxed as it can be.

Remember, this technique is a practice – that means it’s a process.  Be patient and kind with your mind and its tracks.

Full entry | posted by Gregory Joujon-Roche in Mind and Spirit , Motivation , Working Out
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“Track in your head” while working out brings to mind music, immediately.  But the track in your head plays an important role in keeping your training evolving and progressing. 
So many of us think about our lives and responsibilities or relationships or basically anything else we can find, in order to distract ourselves from what we’re doing while training.  Workout time however should be sacred time, your own time.  Don’t try to solve the problems of the world or your own during your session. 
Leave them at the door.  This is your time to focus on YOU.

It’s incredible:  If we’d all take a moment to listen to the track currently running  in our heads, we’d discover it consistently plays
the same track, at a high volume, in repeat mode. 
Believe it or not, your session can be a great time for you to clear your track, and put your inner dialog to work by physicalizing your mental energy.
You’d be amazed at how much energy, if redirected from your mind, will benefit your body.

So how do you do this?   

Check back tomorrow and I will walk you through the process of clearing your head.

All the best in health.

Full entry | posted by Gregory Joujon-Roche in Mind and Spirit , Motivation , Working Out
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People sometimes tell me that no matter how hard they work out, their bodies just don't seem to respond. They exercise regularly but still don't lose weight.  These people often blame the aging process.  They complain that they're getting older, and their metabolism is slowing down.

That's generally not the real problem.  Metabolic slowdown is mostly a myth. The rate of the human metabolism decreases by only about one percent every decade.  Furthermore, many of the people who say that they don't lose weight from exercise aren't even old.  They're in their 20's or early 30's.

The real reason for this lack of weight loss from exercise - among both young people and older people - is often because these people have too much stored blood sugar in their systems.  When you have too much stored blood sugar, you tend to just burn blood sugar when you exercise, and not body fat.  You can work out hard, but still be unable to achieve much weight loss.

How to Keep This From Happening
Your body stores blood sugar in two ways.  Some is stored right in the bloodstream.  Other blood sugar is stored in the liver and muscles.  The blood sugar that's stored in the liver and muscles is called glycogen.  Your body burns practically all of this blood sugar before it even starts to burn body fat.

Athletes are aware of this principle, and they try to use it to their advantage.  They often try to build up their levels of glycogen before they compete in marathons, or other endurance events.  They know that when they start running, they'll burn up all the blood sugar in their bloodstream within a matter of minutes, and will then begin to burn the glycogen in their liver and muscles.  Therefore, they want to have as much glycogen as possible.  Eventually their bodies will burn up most or all of their glycogen.  Then their bodies will begin to burn body fat for energy. However, burning body fat for energy isn't quite as efficient as burning pure blood sugar.  It's almost as efficient, but nothing quite compares to oxidizing pure sugar for quick energy.  This drop in efficiency isn't really noticeable to the average person during the course of a normal day, or even a vigorous workout, but it can be noticeable to an athlete in the midst of a long, grueling, competitive event.

Therefore, athletes in long races usually try to postpone this shift to body-fat burning.
There's only one way to do that: by increasing the amount of blood sugar that's stored in the liver and muscles. And there's only one way to increase this storage: by eating high amounts of carbohydrates - because carbs are converted almost instantly into blood sugar, and the excess is quickly stored away.  This well known strategy is called carbo-loading.  When endurance athletes carbo-load before a big event, they can postpone their shift to body-fat burning by up to two hours, or sometimes even longer.  Carbo-loading is a clever strategy - but only for endurance athletes, competing in big events.  For you, it's a disaster.

On a day-to-day basis, you should try to do the exact opposite of carbo-loading, in order to get your body to shift to the burning of body fat as quickly as possible during your workout.  The opposite of carbo-loading, of course, is limiting your intake of carbs.  If you limit carbs, you will naturally reduce your glucose levels in your bloodstream, and the glycogen in your liver and muscles.  You'll then start burning body fat as quickly as possible when you exercise.

This quick shift to body-fat burning will make a huge difference in your body's responsiveness to exercise.  Instead of just burning blood sugar when you exercise, you'll burn body fat.  Instead of exercising for an hour and seeing no discernible results, you'll exercise for an hour and see the difference.  You will, in fact, begin to respond to exercise in the same effective, efficient way that thin people seem to respond to it.

All the Best in Health!

Full entry | posted by Gregory Joujon-Roche in Exercise , Weight Control , Working Out
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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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My company, Holistic Fitness, is a collaboration of the finest trainers, nutritionists, cooks, masseuses, ect.  I want to highlight my team and share with you what really goes on behind the scenes.

Josh Wingate is an amazing Zen Master! 
He has an incredible blend of Martial Arts, Yoga, and Strength.  He takes our clients to the limit and beyond.
Every session we do with a client is journaled and shared, so the whole team on that particular client and project stays connected and documented.  Here is an example of the mind set going into a session with Nathon Fillion as we (our team and Nathon) are currently in the middle of a complete transformation of him for his character on the upcoming season of ABC's Desperate House Wives.
This is a very advanced session, where Josh actually uses an aerobic exercise to bring Nathon's heart rate down, not up.  Super cool, and way "out of the box" training!  I would expect nothing less.
You might want to try this, or adapt the principles in this post to your own current routine. 
Here is an actual journal entry for you - check it out!

Greg,
OK so what I did w/ Nathan was instead of having him calm his Heart Rate down with rest, I put him on the cables and had him do some chest flies which slowed his HR down when done at a controlled pace.  Then, we went in to some more anaerobic exercises which continued to bring him down further.  We moved into a series of flexion holds and triceps work till his heart dropped in to the 120’s.
Then, we were ready to pump it up again with some rounds on the pads and continuously burn calories!!  Cable cool downs done at a moderate pace with heavy weight. 
His Heart Rate averaged 128 BPM and we burned 1150 calories in 86 minutes while actually training his chest for size!!
Crazy stuff; we were on a whole different plane today, my brother!
We ended the session with an immediate shot of Nutrition Complete in water and half an apple.
Look @ our boy transform; just incredible stuff.  The whole team is so dialed in, feels good!!
More to come, 
Josh

There you go, maybe next time you are at the gym do a cardio activity to get your heart up,  then interval with slow reps, with resistance, to bring your heart rate down and repeat.
Cool stuff!  More expert insight to come in future posts.
All the best in health.

Full entry | posted by Gregory Joujon-Roche in Celebrities , Working Out
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Here is another question from a comment I received about my post earlier this week on workout time and weight loss:

Q:  Greg, you address many on this site who wish to slim down.  On the other hand, I am interested in bulking up, similar to the transformation you helped Brad Pitt make for Troy.  What are some of the keys for that?
-Dan

A:  Hi, Dan!  It's funny; I just answered a question that was the exact contrary of your question, so I'm going to post both answers one after the other for comparison.
Here is a tip most people don't consciously recognize: to build muscle mass, you first want to make sure your endurance is high.  Then, at the gym you want to compartmentalize your workouts.  You want to take one body part at a time, completely break it down, and then completely let it recover.
You break it down by going heavy. You want to get big; you've got to lift big!  If we're training the chest, for example, you would do one or two warm-up sets and then immediately go heavy, to the point of six reps on your third set, four reps on the fourth, and 4 reps again on your fifth set.  When putting on size it's great to have a training partner, someone who can push you and spot you.
When it comes to your diet, its high-quality protein and high-quality fat.   Your fiber should still stay high and you should supplement as well, Dan.  4000 milligrams of Omega 3 daily, 5000 milligrams of L-Glutamine daily.  Also, bookend your training sessions with protein powder; 40 grams before you train and 40 grams after you train.
And again, the key to muscle growth is complete muscle failure and complete muscle recovery.  You want to stimulate the deep, deep red muscle fibers.  That promotes mass.  The only way to get that is by going really heavy.
A great tip I used with Brad on Troy:  Forced reps.  He may only be able to do one or two reps, but with my help we would do a set of six, really slow, really intense.   Your muscles should be shaking but always keep perfect form, especially in these situations. 
Remember, training heavy takes serious focus so you don't get injured.  If you're out of shape and lack endurance, you literally want to do cardio like a marathon runner for at least a month, if not longer before you enter a serious weight-training protocol.
Also, you should devote one session a week to yoga or a deep stretching class.  Don't ever stretch too deep before or after training; make it a separate event.
All the best to you!

Full entry | posted by Gregory Joujon-Roche in Community Questions , Weight Lifting , Working Out
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I always hear "But Greg, I hate working legs!!!” - it's such a common statement from both my male and female clients!  Women think they will develop mammoth legs, and guys are just plain not into it or feel legs are not important. 
Well, let me tell you two things:
Burning fat and strengthening your stomach comes from legs, pure and simple!  When you stimulate your lower extremity your body releases growth hormone.  For girls, this means a fat burning inferno. For guys, this means strength and deep strength.

Your want the most basic greatest ab exercise?  Do a squat!!
Just try this, every work out no matter what you’re doing, or how sore you are.   Even if your legs are sore!  Do 30 squats. You can do this @ your gym or anywhere!  If you’re at the gym do your squats on a smith machine like the one in the picture, but it isn't required.

Guys: put some weight on there!  Come on, challenge your self every time!!! 
Women: keep the weight light, but slow your pace down:
- 5 seconds down until your thighs are parallel to the floor,
- hold for 5 seconds
- then, push back up to an upright position.

Remember, squat with your ass! 
This means a wider stance - pretend you're a leap frog and you're about to leap across the room - that's your squat stance.  It's just a bit wider than your shoulders with your feet pointed slightly outwards.  Try to squeeze your butt through the entire range of motion, "wring" your butt out by squeezing it.  I call it "doing your laundry" - you know, like wringing out a wet towel to get all of the water out of it.  It will give your the smallest, tightest, butt in the universe!!!

Also, both guys and girls - if you do squats, you'll never have a back problem or knee problem.
I will create some video posts and get them up in the near future.
Remember- every workout!  This means even if you went on a run, hike, or swim.  Just squat in place - slow - for 30 reps.  Doing so will ignite everything, and will unlock your true potential with your training! 

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