Self-Experimentation to Get Great Results With Your Fitness Program

It is not a lack of information in fitness that keeps people from getting results but too much information.  Because of the overabundance of information, fitness enthusiasts often run into “Paralysis by Analysis” and either don’t get started on a training program in the first place or bounce from different workouts more rapidly than a pinball.  To prevent this problem this article lists ways you can use yourself as an experiment and figure out what works for you.  Here are ten steps to get you started.  Eight of the steps are from an e-book by John Berardi on his Precision Nutrition site found here.  Steps four and eight are ones I added in because they are important.
 
Step 1:  Define Your Goal.  What is the specific goal you want to achieve?  Is it increased strength, improving running speed, gaining muscle mass etc.?  The key rule here is to focus on only ONE goal.
 
Step 2:  Decide How You’ll Measure and When You’ll Measure It.  What are you going to measure to make sure the experiment is working?  For example if your goal is to improve your chin-ups, select a program to use and then select  consistent chin-up tests/workouts to measure your progress.
 
Step 3:  Collect a Baseline.  What is your true starting point?  For example, for the chin-up goal from Step #2 stick to the current exercise and nutrition plan you were previously using and get two chin-up tests/workouts on the test dates that you decided on to get baseline data.
 
Step 4:  Make Sure Your Path is Clear.  Something many people forget is to consider if their lifestyle or schedule allows them to consistently do the first three steps.  When choosing a goal, ask yourself on a scale of 1-10, “How confident am I that I can consistently do this training program for twenty-eight days and get in all the workouts?”  If it is a “9” or better proceed to the next steps.
 
Step 5:  Test Your Ideas.  Start with small tests and test one thing at a time.  For the chin-up example if you have not ever tried the Escalating Density Training program, that might be a good goal to start with.  A second idea could be trying the 5 X 5 Program.  The key here is to try and test training programs or workouts you haven’t previously done.
 
Step 6:  Follow Your New Plan for at Least 28 Days.  Test your program for a four week time period and collect the appropriate data.
 
Step 7:  If It’s Working, Keep Going.  This is pretty self-explanatory but people often get in trouble because they get impatient.  Remember, we want to find what specifically works for you.  Learning one program that works is better than trying to combine multiple training programs and not knowing which one of them worked the best.
 
Step 8:  Continue the Program for 28 Days.  Don’t ditch the whole program if you don’t see the changes you want – give the program a chance.  In the case of the Escalating Density Training program, if it didn’t work, try a different program for 28 days (5 X 5 for example).  Even if a program doesn’t work, at least you know what doesn’t work for you and you can avoid that plan in the future.  If you made progress, you know what works and might want to try the program again later on.
 
Step 9:  Work With a Coach.  This is where I can come in.  A coach can give you direction, implement new or different ideas for your program, assess your progress and hold you accountable to reaching your goal.
 
Step 10:  Repeat Until You Reach Your Goal.  Keep trying programs every 28-days based on the above nine rules.  Start with your goal, take consistent progress measurements, and try different programs as you go along
 
I hope these steps help you.  They may take time (Four weeks each) but in a twelve week time period you will choose three new plans that can help you and test them accordingly to see if they work for you.  Most people, talk about ideas to improve their fitness but never implement them and go nowhere as a result.  However, you will be taking action and learning what works for you.  In addition you will probably get some nice results without frustration (As you only do one simple idea at a time).

Eight Mistakes Beginning Fitness Enthusiasts Make

 I am often asked, “If people have never done a fitness program where should they begin?”  This article will get right to the point and list eight mistakes that fitness enthusiasts make when they begin exercise. 

1. Pick ONE Goal to Focus on at a Time.  When beginning exercise programs people usually have lots of enthusiasm – especially beginners.  It is common for them to want to do everything at once.  For example a person may want to do a marathon, lose thirty pounds, participate in the Alpha Challenge, complete the LTF Triathlon and win the 90-Day Challenge all in the same year or less.  While I appreciate their enthusiasm (And used to be like this when I started) it is much easier and effective to pick one goal that is the most important and focus on only that.  Once it is met, add a new goal to focus on.
2. Look at all Options and Tools That Are Available to You to Improve the Goal.  Once you have picked a goal to focus on, look at the options that are available to help meet it.  For example, if you want to run a marathon you will want to consider purchasing a Heart Rate Monitor, do Metabolic Coaching and join the Running Club.  If you want to lose over thirty pounds, TEAM Weight Loss, a Heart Rate Monitor and Metabolic Coaching are some options.  Whatever the goal, make sure to do your homework and try to find what can make achieving the goal easier.
3. The Most Boring Programs or Equipment Are Usually the Most Effective.  Americans are very visual people and this can get them in trouble, especially with fitness.  Often the craziest looking exercise equipment or fitness programs are perceived to be the best.  However in my experience the most boring equipment and programs usually get the best results as long as there is initial buy in to using them.  For example when it comes to resistance training the barbell and programs that use it can get very good results.
4. Pick ONE Program to Meet Your Goal.  Just like people like to have multiple programs, many times they suffer from exercise ADD.  Avoid this problem by picking one program to follow that is proven to meet your goal.  In addition to picking just one program make sure you follow it the way it was designed (make sure you don’t change it) and use it for at least 28-days before you switch to a different program.  Many fitness enthusiasts don’t like to go this long on a program but if you follow the 28-day rule you will have twelve different programs used in one year.  You will find out within six months which programs work the best for you at this information will help you speed up your progress in the future.
5. Make Sure the Program You Pick is Progressive.  New exercise enthusiasts often think if they just show up to work out it will be enough to get results.  While this may be accurate for the first month or two, progress will stall after that.  If you are using a resistance training program make sure to either increase the reps, resistance or both.  If you are following a program to improve cardiovascular fitness, make sure the intensity is gradually increasing (Metabolic Coaching takes the guesswork out of this).  By constantly finding ways to progress the exercise program fitness levels improve and getting the results you want becomes more realistic sooner.
6. Keep Track of Progress.  This is VITAL for tips four and five.  I have said it in past articles and I will keep saying it, “If everyone properly used a workout journal (or app) and tracked their progress they would have much better results.”  Regarding step four you will find out what programs work the best for you.  Regarding step five you will have records of what you did in your last workouts and know exactly what intensity, resistance or how many reps need to be done in current and future workouts.
7. Community Support.  As much as I dislike social media because it feels like you are “Turned On” all the time, it works really well for getting results in fitness (More and more research is proving this).  Often people don’t meet their goals or drop their fitness program because family members, friends or co-workers do not share the same goals.  However if you can surround yourself around like-minded people with similar goals either at the gym or on a social media site like Facebook, it can make progress much easier and enjoyable.
8. Hire a Professional.  Fitness is the only field I know of where a person thinks they can read a magazine article or book and immediately think they can easily have fitness success on their own.  Unfortunately they don’t realize that the human body is extremely complex and don’t consider factors like the effects of previous injuries, conditioning levels, training environment, etc. can have on different exercise programs.  Looking for the proper fitness professional to help mentor you can save lots of time, headache and money (Ask any Triathlete who tried to do it on their own how much extra money they spent because of purchasing wrong or faulty equipment) and help you get results in a much more efficient manner.

In conclusion many people like the challenge of trying to apply the “Do It Yourself” motto to beginning fitness programs.  I hope this article makes that journey much easier.  If anyone has had success or glitches when they began their fitness journey feel free to share your experience.

Self-Experimentation to Get Great Results With Your Nutrition Program

Image retrieved from:  http://dietwebreport.com

It is not a lack of information in nutrition that keeps people from getting results but too much information.  Because of the overabundance of information, fitness enthusiasts often run into “Paralysis by Analysis” and either don’t get started on a nutrition program in the first place or bounce from different diets more rapidly than a pinball.  To prevent this problem this article lists ways you can use yourself as an experiment and figure out what works for you.  Here are ten steps to get you started.  Nine of the steps are from an e-book by John Berardi on his Precision Nutrition site found here.  Step four is one I added in because it is important.
 
Step 1:  Define Your Goal.  What is the specific goal you want to achieve?  Is it weight loss, fat loss, strength gain, muscle gain, etc.?  The key rule here is to focus on only ONE goal.
 
Step 2:  Decide How You’ll Measure and When You’ll Measure It.  What are you going to measure to make sure the experiment is working?  For example if your goal is weight loss select a scale to use and then select a consistent day/time of the week to measure your progress
 
Step 3:  Collect a Baseline.  What is your true starting point?  For example, for the weight loss goal from Step #2 stick to the current exercise and nutrition plan you were previously using and get two weigh-ins on the day/time that you decided on.
 
Step 4:  Make Sure Your Path is Clear.  Something many people forget is to consider if their lifestyle or schedule allows them to consistently do the first two steps.  When choosing a goal ask yourself on a scale of 1-10, “How confident am I that I can do this every day for thirty days and get the appropriate measurements?”  If it is a “9” or better proceed to the next steps.
 
Step 5:  Test Your Ideas.  Start with small tests and test one thing at a time.  For the weight loss example if you have not been journaling food, that might be a good goal to start with.
 
Step 6:  Follow Your New Plan for at Least 14 Days.  Give your test at least a two week change and collect the data.
 
Step 7:  If It’s Working, Keep Going.  This is pretty self-explanatory but people often get in trouble because they get impatient.  Remember, we want to find what specifically works for you.  Learning one variable that works is better than getting a result with five new changes and not knowing which one worked the best.
 
Step 8:  If It Isn’t Working, Make Small Changes.  Don’t ditch the whole program if you don’t see the changes you want, just change one thing.  In the case of journaling, if it isn’t working, maybe choose another idea.  For example, ideas could be eating a protein based breakfast, drinking three liters of water or finishing your last meal 2-3 hours prior to bed.  The key here is to pick just one of those three ideas.
 
Step 9:  Work With a Coach.  This is where I can come in.  A coach can give you direction, implement new or different ideas for your program, assess your progress and hold you accountable to reaching your goal.
 
Step 10:  Repeat Until You Reach Your Goal.  Keep trying new ideas based on the above nine rules.  Start with your goal, take consistent progress measurements, and add or adjust the ideas as you go along
 
I hope these steps help you.  They may take time (Two weeks each) but in a twelve week time period you will choose six ideas that can help you and test them accordingly to see if they work for you.  Most people, talk about ideas to improve their fitness but never implement them and go nowhere as a result.  However, you will be taking action and learning what works for you.  In addition you will probably get some nice results without frustration (As you only do one simple idea at a time).

Quick History of Fish Oil Supplementation

Here is a brief history of Fish Oil supplementation.

• The first recorded use of fish oil supplementation was 1775 in London England.  Cod livers were laid out on the streets and the oil that oozed out of it was collected (This was the first Cod Liver Oil use).  Believe it or not this was considered a cure for arthritis[1].

• In 1973 Danish researchers discovered that a big reason why Eskimos who ate very high fat diets and had little cardiovascular disease risk ate a large amount of omega-3 fish oil[2].

• Since Cod Liver Oil was high in Vitamin A, in the 1980’s fish oil was able to be taken out of the flesh instead of the liver[1].

• Eventually because of the bad taste of the early fish oil, manufacturers encapsulated fish oil in Gelatin Capsules to mask the taste.  The only problem was people would have to take eight capsules to get 2.5 grams of EPA/DHA[1].

• In the 1980s Fish Oil use was suggested but it quickly went away for three reasons.  First, people were not getting close to taking even 2.5 grams of EPA/DHA.  Second, high carb diets were popular and caused additional inflammation because of high insulin (Fish Oil works best when carb intake is moderate or low).  Finally, the early fish oil was high in Vitamin A, PCBs, DDT and organic mercury compounds[1].

• Vitamin A was eventually removed from fish oil and some PCBs were removed in a process called molecular distillation[1].

• Fractionized fish oils removed saturated fat and contained slightly increased levels of long chain fatty acids[1].

• Finally pharmaceutical fish oil was developed by using more advanced distillation techniques.  Most saturated fat is removed by fractional distillation.  Nearly all PCBs are removed by molecular distillation.  With these new distillation methods a concentrated amount of long-chain omega-3 fatty acids could be made without unwanted by products like chemical contaminants or harmful fatty acids[1].

• Regarding sports performance Danish Physiotherapist Soren Mavrogenis successfully used a combination of Omega-3, GLA and antioxidants to rehab athletes[1].
• Sometime in the early-mid 90s strength coach Charles Poliquin used omega-3 supplements with his athletes[I can't confirm the exact date].

Hope you enjoyed this history lesson!

References:
1.  Sears, B.  2002.  The Omega Rx Zone.  New York, NY:  Harper Collins.
2.  Challem, J.  2010.  The Inflammation Syndrome.  Hobeken, NJ:  Whiley. 

Question of Nutrition #3: Can You Get Enough Omega-3 From Eating Fish Only?

12 oz of Wild Salmon

Question:  Can you get enough omega-3 fatty acids from eating only fish?

Answer:  The answer to this question has good news and bad news.  I will start with the good news and that is you can get enough omega-3 fatty acids (EPA and DHA) from eating fish.  Unlike flaxseed, the fish doesn't have to convert ALA to EPA/DHA as discussed in this post.  However, the bad news is you have to eat a half-pound or more of fish to get the minimum 2.5 combined grams of EPA/DHA daily (The image on the right is 3/4 of a pound to give you a visual idea of that portion)[1].  So unless if you like eating this much fish each day, it is probably more convenient to take Omega-3 supplements. 

References:
1.  Sears, B.  2002.  The Omega Rx Zone. New York, NY:  Harper Collins. 

Question of Nutrition #2: Enough Omega-3 From Flaxseed?

Ground Flaxseed (Flaxmeal)

Question:  Can you get enough omega-3 from flaxseed or do you need to use omega-3 supplements?

Answer:  The omega-3 fatty acids found in flax are short-chain fatty acids.  Alpha linolenic acid (ALA) is an example of this.  The omega-3 fatty acids found in most of the supplements and fish are long chain fatty acids.  Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are examples of long-chain fatty acids.  Barry Sears, PhD said the following about the conversion of short-chain to long-chain fatty acids in his book The Omega Rx Zone:

Short-chain omega-3 fatty acids, such as alpha linolenic acid (ALA), which is found in flaxseed oil and other seed oils, have the potential to be made into their longer-chain relatives, such as EPA and DHA.  The trouble is that the biosynthetic process is incredibly long and difficult, so you can't really get much long-chain fatty acid from short-chain fatty acid.  In fact you would need to consume nearly 30 grams of ALA to make 1 gram of EPA and 0.1 gram of DHA.  This is not a very good return on your dietary investment.

My suggestion is if you aren't a strict Vegan, use at least 2.5 combined grams of EPA and DHA/day from high quality omega-3 supplements.  It is easier to take four omega-3 capsules or a TBSP of omega-3 than to consume 9+ TBSPs of ground flaxseed.

References:
1.  Sears, B.  2002.  The Omega Rx Zone.  New York, NY:  Harper Collins.

Fixing a Broken Nutrition Plan Part 5: Nutrition Guidlines for the Ectomorph (Type I)

Sheldon from Big Bang Theory[1]

The next three posts will explain the differences in nutrition regarding body types (Somatotypes).  This post will discuss the Ectomorph (Type I):

This body type is thin with longer limbs and usually has a hard time putting on weight.  Regarding television actors, Sheldon from Big Bang Theory would be an ideal candidate to represent this group.  As far as athletes, endurance athletes would fall into this group.

John Berardi has said in articles and pod casts that this group can tolerate more carbohydrates than most people as they have a higher metabolism due to increased T3 Thyroid hormone[2].  This is similar with what Charles Poliquin has written about and teaches his students.  Based off his BioSignature Method they usually have very lean upper backs and their scapula skinfold is very low meaning they can tolerate carbohydrates very well[3].

 The "I Type" as Berardi likes to call them usually can eat around 55% of their daily calories from carbohydrates, 30% from protein and 15% from fat[2].

As far as training protocols, these people are usually more suited for endurance sports.  If they enjoy lifting they usually have a higher amount of slow twitch muscles.  As a result they usually have to be trained with higher rep ranges and their training blocks need to be 4-weeks long in most cases [4].

The next post will discuss the Mesomorph somatotype (Type V).

References:
1.  Image retrieved from:  http://the-big-bang-theory.com/characters.Sheldon/
2.  Article retrieved from:  http://www.precisionnutrition.com/fix-a-broken-diet
3.  Poliquin, C.  BioSignature Modulation, Scottsdale, AR 2009
4.  Article retrieved from:  http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/384/The_Five_Elements__A_New_Training_Paradigm.aspx

Fixing a Broken Nutrition Plan Part 4: Four Additional Assesments

Some tests need more blood than others[1]

The last post went over non-invasive assessments to get a much closer look at metabolic function.  This post will go over different blood tests that can uncover metabolic issues.  Here are tests that can be helpful for people who want optimal health and fitness:

1. Basic Blood Chemistry:  This is the standard test that is usually used at doctor appointments/physicals.  This includes LDL Cholesterol, HDL Cholesterol, Triglycerides, and Blood Glucose.  At Life Time Fitness these markers are measured in the myHealthscore assessment.  It is a good first step for people that should be done yearly.
2. Food Sensitivity Test:  Two good ones are the Alletess 96-Food Allergy Test and the LEAP MRT Test.  If a person has high extracellular body water levels one of these tests will tell the user which foods are causing inflammation in the body that can slow fat loss.
3. Gender Specific Hormone Test:  At Life Time Fitness this is called the Longevity & Vitality Test and it measures Thyroid Hormones, Sex Hormones (Estrogen and Testosterone), Inflammation Markers (C-Reactive Protein, Homocystine), Vitamin D, etc.  This test will uncover lots of potential issues that people don't realize they have.
4. Fatty Acid Tests:  These are tests to make sure people are getting enough/not getting too much Omega-3 in the diet.  One good one for measuring this is an EPA/AA Ratio.

The next post will look at different nutrition plans for different body types.

References:
1.  Image retrieved from:   http://www.lifesafer.com/blog/supreme-court-review-dui-dwi-blood-draw-laws/

Fixing a Broken Nutrition Plan Part 3: Four Metabolic Assessments

In Body BIA Analyzer[1]

My last post discussed using metabolic tests after you fix potential nutrient deficiencies.  Here are four assessments described in more detail:

1. In-Body BIA Analyzer:  This tool will give it's user their body weight, body mass index and body fat percentage.  In addition it will give the user their intra-cellular, extra-cellular and total body water.  If a person has a extra-cellular/total body ratio greater than 0.369 it usually means there is additional inflammation in the body that needs to be addressed.
2. Resting Metabolic Assessment:  This is a test that will give the user an accurate number of calories their body needs each day.  In addition it will break down the percentage of fat/sugar being burned.  A low fat burn percentage can indicate that the user is overtrained, under too much stress, sleep deprived or consuming too many carbohydrates.
3. Active Metabolic Assessment:  This assessment will give the user detailed information regarding the heart rate that they burn fat most efficiently (Aerobic Base) and when they burn pure sugar (Anaerobic Threshold).  In addition the test will give them the heart rates for five different training zones.  When using a Heart Rate Monitor these numbers can improve cardiovascular fitness and fat loss more efficiently.
4. Cortisol/DHEA-S Saliva Test:  This is called the Stress & Resilience test at Life Time Fitness clubs.  It will measure a person's cortisol levels at four different times during the day and their DHEA-S.  By knowing when cortisol is high or low the user can learn when the best time of the day to train is and what specific supplements to take for optimal performance.  DHEA-S levels will tell the user their training drive.

The next post will cover three more assessments that can be used to give people a better idea of how they function on the inside.

References:
1.  Image retrieved from:  http://www.prosportnutrition.ca/en/body_composition.html 

Plastic Container FYI for Food and Beverages

Plastic Water Bottles [1]

In the summer months it is very common to drink more water.  In an attempt to drink more water people will refill plastic water bottles.  This isn't good as many water bottles will release toxins like BPA, dioxins and styrene which can be converted into bad forms of estrogen in the body.  Here are a few tips to consider with water or food containers:

• Try to use glass containers to store food.
• For liquids try glass or metal containers.
• Avoid plastic water bottles with the numbers 3, 6 or 7 on the cap or bottom of the container.
• When drinking hot beverages at coffee shops try to take off the lids off the containers.  They are a #6 and will release toxins especially from the heat of coffee or tea.
• If you have to use plastic containers for convenience, try to stick to the numbers 1 or 5 and make sure they don't reach 103-degrees in temperature (These can leach toxins at this temperature).
• DON'T drink fluid out of a plastic container that has been sitting in a car in the spring or summer months!
• Finally DON'T microwave food or beverages in plastic containers!

I hope this information helps you on your quest to stay better hydrated

References:
1.  Image retrieved from:   http://www.simplyfreshottawa.com

Fixing a Broken Nutrition Plan Part 2: Metabolic Tools

New Leaf Resting Metabolic Assessment[1]

My last post discussed nutrient deficiencies that hold people back when they are struggling to lose body fat.  Once you are making sure your vitamin, mineral, protein and water deficiencies are met and you are consistent with taking enough on a daily basis you should start to see progress.  If you don't here are some "Metabolic Tools" you can use to determine what is holding you back.  Most of these you can purchase at Life Time Fitness Clubs.  The tools are:

1. In-Body BIA Analyzer
2. Active Metabolic Assessment
3. Resting Metabolic Assessment
4. Basic Blood Chemistry (myHealthscore Assessment)
5. Food Sensitivities Test
6. Stress & Resilience Test (Cortisol and DHEA-S Saliva Kit)
7. Gender Specific Longevity & Vitality Test (Tests most of the major hormones)
8. *AA/EPA Ratio Test (This you cannot purchase at Life Time Clubs) 

In the next post I will describe the above tools in more detail.

Stay tuned!

References:
1.  Image retrieved from:  http://www.bodyfitsandiego.com

Steps to Fix a Broken Nutrition Plan Step 1: Correct Nutrient Deficiencies

I had a recent post based off an article from Precision Nutrition written by John Berardi titled "Steps to Fix a Broken Diet."  In that article the first step was fixing nutrient deficiencies.  Some of those deficiencies that people have when they don't have success with weight loss are as follows:

1. Not drinking enough water
2. Vitamin deficiencies (Listed on the image)
3. Mineral deficiencies (Listed on the image)
4. Not eating enough protein

In the next post I will discuss tools that you can use to figure out how efficient your metabolism is.

Stay tuned!

References:
1.  Article retrieved from:   http://www.precisionnutrition.com/fix-a-broken-diet

Kettlebell Swing: How to Properly Perfrom This Great Exercise

If there something that drives me nuts on the fitness floor it is when I see people perform Kettlebell Swings and allow the bell to travel over their head.  This makes the swing less effective for the following reasons:

First Place Competition Kettlebells[1]

1. When you hold a Kettlebell your hands are usually touching.  As the bell goes above shoulder level it can cause impingement in the shoulder joint.  The higher the bell travels, the more potential damage can happen to the shoulder because the hands are close together.
2. When the bell travels above the head (and you don't let go of it) there is less power generated.  If you want to achieve maximum power by going overhead you would have to let go of it and see how far backwards you can throw it.  This can be done if you are outside, however doing this in a gym isn't a good idea (Unless you want a lawsuit or to get beat up by an angry fitness enthusiast you nearly hit)!
3. When people let the bell travel above the head they usually have to squat (bend at the knees and hips) versus hinging at the hips.  The Kettlebell Swing done RKC style is a great exercise for the butt and hamstrings that are muscles many gym goers miss in their training.

Below is a video of Meredith demonstrating how to properly perform a RKC style Kettlebell Swing.  If you want to learn additional tips and cues of this exercise click on this link.

References:
1.  Image retrieved from:   http://www.kettlebellsusa.com/kettlebells_usa_paradigm_pro_steel_competition_kettlebells_best_kettlebells.html

Steps to Fixing a Broken Nutrition Plan

In a recent blog post on the Precision Nutrition website found here went over steps to fix a broken diet.  The three steps were[1]:

1. Identify and remove nutrient deficiencies
2. Adjust the food amount and food type
3. Fine tune the details

It is a great article and in future posts I will summarize the above points in more detail.  In addition I will add a bonus step that will go over different types of testing you can have done (Metabolic and Lab tests).

Stay tuned!

References: 
1.  Article retrieved from:  http://www.precisionnutrition.com/fix-a-broken-diet
2.  Image retrieved from:  http://dietwebreport.com 

The Most Important Fitness Tip

In the information age that we live in today fitness enthusiasts are often looking for the "Secret Supplement" or "Perfect Diet" or the "Best Exercise."  However, while people on on the quest of looking for one of those they often forget the most important step which is "Getting Started."  In the video below strength coach Martin Rooney explains the importance of this step.

Grenz's Bookshelf: Clean by Alejandro Junger, M.D.

A few months back a client of told me about the book Clean by Alejandro Junger, M.D. At first I was a little skeptical as I thought it was just another “Detox” or “Cleanse” book. However, I found it to be very informative. Here are thirteen takeaways: 

1. “Stripping away waste materials from the body without simultaneously carefully replenishing essential nutrients can cause a state in which toxicity is increased, not reduced.”  
2. There are two types of toxins. “Endotoxins are waste products from the normal activity of the cells. Uric acid, ammonia, lactic acid and homocysteine fall in this category. Exotoxins or xenobiotics are human-made toxins that we are exposed to intentionally or inadvertently. Thousands of chemicals are being invented each year. These chemicals, alone or in combination, may cause disruption of the normal cell function.”  
3. “A recent study showed that 41 million Americans drink water contaminated with antidepressants, hormones, heart medications, and other over-the-counter medications that have made it through the water-treatment system.  
4. “Toxins that can’t be dealt with immediately and continue in the circulatory system are soon trapped in the tissues and covered with mucus. This is the way cells defend themselves. Mucus has a dense and sticky quality; it resonates with and attracts dense, toxic thoughts and emotions. The reverse is also true, that dense thoughts and emotions promote mucus production.”  
5. “Mothers who take Probiotics give birth to children who don’t get sick and years later even do better in school. Athletes with healthy intestinal flora recover faster from injury. Meanwhile, taking antibiotics as a kid correlates significantly with having all kinds of diseases later.”  
6. “Good supplements should be thought of as health insurance. For a little extra investment up front they save money over the long term on doctor’s visits, prescription drugs and missed workdays.”  
7. During a detox program, “Take it easy. Your body is doing a lot of intense work during the cleanse, so show it some extra love by resting more than usual. Don’t run a marathon while cleansing, and avoid any intense training, especially in the first few days of the program. Remember, the more you exercise, the more you need to recover. Consider reducing your exercise by half if you are an athlete or have an intense workout routine.”  
8. Mucoid Plaque is a term for, “Mucus that is finally getting dumped out of the cells and tissues, through the blood circulation, and through the intestinal walls into the lumen of the intestine.”  
9. “Many people raise the question of whether it’s better to eat animal products or not. Personally, I believe we are omnivores by nature’s design, and I think it almost requires a doctorate in nutrition to be a healthy vegan or even vegetarian.” 
10. Dr. Junger recommends the following supplements for everyone to use: Probiotics, Vitamin D, Omega-3 Fatty Acids and a Multi-Vitamin.  
11. “Become conscious of all the unnecessary information we find ourselves barraged with on a daily basis (excess media, news, entertainment you aren’t even interested in) and possible toxic communication in your life. Reduce whatever your mind and body tells you isn’t necessary and use that time and energy in more productive and restful ways.”  
12. Dr. Junger recommends everyone should get the following blood work done: C-Reactive Protein, AA/EPA Ratio, Lipoprotein (a), Uric Acid, Vitamin D, Homocysteine, Thyroid Function (Free T3 and TPO Antibodies), Iodine levels, Mercury and other heavy metals and a Organic Acid test.”  
13. There are three cardiac risk factors that aren’t as well known. They are, a high Uric Acid level, high Lipoprotein(a) and high Homocysteine levels.

The Long, Hard Road to Fat Loss Part 4: Losing Fat and Keeping Muscle

February-June 1999: 

My Goal and Why: This time my goal was to get as lean as possible according to skinfold measurements. I was working and training at a pretty good gym in Fargo ND called The Sports Center. It had lots of knowledgeable people. One person in particular was the general manager Doug Duran. He was very knowledgeable in nutrition and was very skilled at measuring body fat using a skin fold calipers. Since past weight loss attempts resulted in losing muscle, I wanted to make sure that I was losing body fat and keeping muscle. That year I was getting interested in getting into physique competitions but wasn’t quite ready. However, two of my classmates were getting married early that summer so I figured I would try to look as good as possible since I had not seen many of the people who were going to be there. Also, I had plenty of summer trips planned so I wanted to look good for those as well. 

What I Did to Achieve the Goal: For nutrition I took my body weight multiplied by ten which was 2,000 calories. I then broke it down into the Zone Diet by Barry Sears which was a pretty popular book then. The Zone is 40% carbs, 30% protein and 30% fat so it equaled 200 grams of carbs, 150 grams of protein and 65 grams of fat. Regarding resistance training, I did a 4-day training split that consisted of Chest/Triceps on Monday, Back on Tuesday, Legs on Thursday and Shoulders/Biceps on Friday. I did cardio first thing in the morning for 45 minutes five days/week at a low intensity. I got my body fat measured every 14-days and if the number went down I had a cheat meal that day. 

What Were the Results: I got to my leanest body comp at that point in my life and it was the best I ever looked. I went from about 200 lbs to 184 lbs in that 16-week time period and my body fat went from 11.4-5.8% according to Doug’s measurements. I got lots of compliments at the wedding and I had the most fun summer of my life. 

Knowing What I Now Know, What Would I do Different: As far as cardio, I would have added 1-2 days of HIIT cardio with sprint type workouts. As far as resistance training I would have periodized it much better. With the nutrition it was simple as I never had to drop the calories, however, I could have got leaner by going lower on the carbs as I got closer to the goal weight.

The Long, Hard Road to Weight Loss Part 3: Seeing my Abs for the First Time

Late May-Late August 1996: 

My Goal and Why: This time I only wanted to lose about five pounds. I went to school that fall at 195 and now I weighed 200. Since I was lifting 5-6 days/week of course it was all muscle (It wasn’t because there were too many 12 oz arm curls). I just wanted to get a bit leaner. 

What I did I do to Achieve the Goal: I ate Mom’s cooking but I didn’t have seconds. I also didn’t avoid fat. Finally, I didn’t run because I had lost the weight I wanted to lose the previous summer. 

What was the Result: I went back to college late August and was looking forward to hitting the gym since I had limited access to one when I was at home. The first thing I did was step on the scale to see if I met my 195 weight goal and to my disbelief I weighed 177. At first I thought the scale was off because I thought there was no way I could have lost that much weight. After I put 25 lb weights on the scale to make sure it was correct I was actually crushed because I thought I lost all muscle since the last time I weighed 177 was when I was a freshman in college. My frustration quickly changed as many people I knew were asking me what I did to lean up so much. The term “Ripped” actually came up. Also, since the lighting was poor in the mirror at home, I saw in the mirrors at the gym and in my Fraternity I had abs for the first time. I actually walk around without a shirt with confidence and get compliments as well. In about four hours I was on cloud nine! 

Knowing what I Know Now What Would I do Different: Nothing except make sure I got resistance training in at least with body weight. It would have been simple to do chin-ups and pull-ups.

The Long, Hard Road to Weight Loss Part 2: The Initial 30 lb Drop

Late May-Late August 1995: 

My Goal and Why: My first weight loss goal after I came home from spring break and rather than my Mom giving me hug when she saw me, her exact words were, “Who the hell knocked you up? I expect my daughter to get pregnant, not my son!”  Then instead of giving me a hug she turned her back and walked away. I realized that the weight I was gaining for college football wasn’t muscle at all. About two weeks later I realized it was true as I lost two tenths of a second off my forty yard dash time. I saw the writing on the wall and realized that my college football career was going to have to end. Although I was mad that my playing career was over, I figured I could at least look good enough to be able to go on more dates since I had been on only one my freshman year. So I made the goal to lose thirty pounds over the summer I was at home. I made a goal to lose thirty pounds or get into a pant size with a waist of 32”. It didn’t really matter which one happened first, just so one of them happened and if it was both, awesome. 

What I Did to Achieve the Goal: Regarding nutrition, it was the mid-nineties and the idea was to go low fat so that was what I did. Basically I tried to avoid anything with fat in it. Since I was living at home I also cut the food down to one serving at breakfast, lunch and dinner. As far as exercise I ran three miles/day and did “Abs of Steel” to a VHS video featuring Tamilee Webb. I did this exercise program 5-6 days a week in the evening after I was done working on the farm. 

What Was the Result: I will admit I didn’t use a scale much because the only one I had was a crappy spring scale my Mom had. I was able to use the balance scale at school three or four times that summer when I visited my friend Matt to help him train when I got out of farm work (He was playing football for Northwestern and was home that summer). I was able to weigh in at the beginning (225 lbs) the end (195 lbs) and there was one or two mid points (around 218 once and 210 the other time if I remember right). By accident I also started to use different pants I owned to assess progress. I noticed that they were getting more loose so I figured if I didn’t meet my weight loss goal I would at least meet my jean size goal. My main pair or work jeans were tight when summer started and I was able to pull them past my hips when summer was over. When I got back to college I weighed 195 and bought my first pair of size 32 jeans so both goals were met. Also, in addition to getting some pretty cool compliments from nearly everyone I knew (Most were along the lines of “Holly S***!”) finding dates was now easy. Sorry if that offends you but I have a hard time believing anyone who wants to lose fat but doesn’t have ANY vanity reasons behind it! 

Knowing What I Now Know, What Would I Do Different (With What I Had Access to at the Time): The big thing I know now is low fat WAS NOT the way to go. I was successful because I had tremendous will power as the cravings were bad. It was very much mind over matter. Looking back when I lost weight the second time I learned fat wasn’t bad for weight loss. If I had to do it all over again I would have used more of a mixed diet approach (Dan Duchaine’s Iso Caloric or Barry Sears's Zone or any of the Paleo plans). A second thing that would have been nice would have been resistance training. Even if it was body weight, it would have made a difference as I would have kept more lean mass (Of the thirty pounds, I lost at least ten pounds of muscle).

The Long, Hard Road to Successful Fat Loss Part 1: The Begining

A recent post on Flourish titled Five Reasons Why You Should Enter a Weight Loss Competition got me thinking a bit. The first thought was it was kind of an odd time to release an article on weight loss competitions going into the summer months. In my experience most people want to lose weight prior to summer so they look good in shorts or in a bathing suit. However, I realized the majority of Americans need to lose body fat regardless of the time of the year. As I thought about it more I realized that the personal success I had in my weight loss journey started in the summer of 1995 when I successfully lost thirty pounds in three months. In addition to that I have also had other successes with weight loss so the purpose of this post is to explain when and why I lost weight, what I did that was successful and how you can do the same. In addition I will discuss the tools I had access to as well as what I wish I had that didn’t exist at the time. Finally, there may even be a way to find social support to make your goals a reality.

Grenz's Bookshelf: Relentless by Tim Grover

Tim Grover is the Personal Trainer of NBA stars Kobe Bryant, Dwayne Wade and Michael Jordan.  After Kobe injured his Achilles tendon I heard Grover being interviewed on a sports talk show and he really emphasized the psychology of training.  Because of that I thought I would order and read his book Relentless:  From Good to Great to Unstoppable.  Here are seven takeaways: 

1. “Success isn’t the same as talent. The world is full of incredibly talented people who never succeed at anything. They show up, do what they do, and if it doesn’t work out, they blame everyone else because they believe talent should be enough.” 
2. “The fact is you can’t train your body – or excel at anything – before you train your mind. You can’t commit to excellence until the mind is ready to take you there. Teach the mind to train the body.”
3. “Do. The. Work. Every day, you have to do something you don’t want to do. Every day. Challenge yourself to be uncomfortable, push past the apathy and laziness and fear. Otherwise, the next day you’re going to have two things you don’t want to do, then three and four and five, and pretty soon, you can’t even get back to the first thing. And then all you can do is beat yourself up for the mess you’ve created, and now you’ve got a mental barrier to go along with the physical barriers.”
4. “There are no secrets. There are no tricks. If anything, it’s the opposite: Whether you’re a pro athlete or a guy running a business or driving a truck or going to school, it’s simple. Ask yourself where are you now, and where you want to be instead. Ask yourself what you’re willing to do to get there. Then make a plan to get there. Act on it.”
5. “Most people are the lion in the cage. Safe, tame, predictable, waiting for something to happen. But for humans, the cage isn’t made of glass and steel bars; it’s made of bad advice and low self-esteem and bullshit rules and tortutred thinking about what you can’t do or what you’re supposed to do.”
6. “Lots of people start things; few are able to finish. Why? They don’t trust themselves to get to the end. They start thinking about everything that cold go wrong, second-guessing their choices, listening to others instead of listening to themselves.”
7. “Everyone can handle pressure. Most people choose not to because it’s easier to stay safe in the comfort zone.”

The Chin-Up: How to Properly Do It

In my experience the chin-up is one of the most effective upper body exercises there is.  Very few upper body exercises can develop the muscles of the upper body like the chin-up.  There are many variations of the chin-up.  In the video Meredith demonstrates how to properly perform a chin-up with a shoulder width grip.  This variation offers the greatest range of motion for the lats and biceps[1].

Important Note:  As great as the above exercise is if done properly, very poor form is often seen.  The most common form breakdowns are the following:

1. Not clearing the bar with the chin on the top of the exercise
2. Not fully extending the elbows on the bottom of the exercise
3. Swinging the body excessively

Give this exercise a try and see what happens!

References:
1.  Poliquin, C.  2013.  Poliquin Principles.  Providence, RI: Poliquin Performance Center. 

Three More Summer Workout Tips For Male Readers

Corey Grenz at Natural Minnesota in 2008

The last post had three summer workout tips for men.  Below are three more.

1. Train the Muscles of the Back as Much if Not More Than the Front:  This is a step that would improve shoulder health greatly.  At the very least do as much row exercises as chest exercises.  Better yet try to do a 2:1 Ratio of row to pressing exercises.  In addition to improving shoulder health, adding more row variations will add new muscle in new areas of your body.  In addition, by improving upper back strength it will improve chest pressing strength as the body is more balanced.
2. Use Set/Rep Schemes Other Than 3 Sets X 8-12 Reps:  There are MANY set/rep variations other than the traditional 3 X 8-12.  Some of the additional ones are:  4 X 6-8, 5 X 5, 6 X 4, 8 X 8, 10 X 10, 10 X 6, 10 X 3, 7/5/3, 3/2/1, 1/6 Wave Loads and the 6/12/25 program.  Those are just a few very effective routines you can follow.  My personal favorite along with the majority of my male clients is 5 X 5.
3. Alternate Training Blocks Every Three Weeks:  If there is one technique I have used that has really enhanced my results as well as many other men I have trained is alternating training blocks (Different set/rep schemes).  For example in a 12-week program for most men might look something like this:  Weeks 1-3 (5 Sets X 5 Reps), Weeks 4-6 (3 Sets X 10-12 Reps), Weeks 7-9 (6 Sets X 4 Reps) and Weeks 10-12 (3 Sets X 8-10 Reps).  This is a simple form of periodization and what is unique about it is after coming off the 5 X 5 or 6 X 4 blocks you will fee significantly stronger at the resistance used in traditional 3 x 10 set/rep schemes.

Put these to use and see what happens to your body!

Three Simple Summer Workout Tips for Male Readers

Corey Grenz at age 30

Since summer is right around the corner (June 21st), here are three workout tips to help male readers get in the best shape possible. 

1. Use Full Range of Motion When Lifting: This is the simplest step in this article to improve because most guys don’t go to full range of motion when they lift weights. The most common errors are the following. First, when performing Dumbbell Chest or Shoulder Presses most men don’t go all the way down stopping at 90-degrees or less at the elbow joint. This problem is also seen on Biceps Curl variations and Pull-Up or Pulldown variations as many people don’t extend their elbows all the way. Yes, you might be able to lift more weight. However, you are going to make yourself tighter and set yourself up for a potential injury later. 
2. Use the Progressive Overload Principle and Track Your Progress: This is the one step that would improve fitness enthusiast’s progress substantially. Either increase reps or increase the weight if the goal is met. For example if your goal is to get 3 sets or 8-10 reps any you can do 10 reps on all 3 sets increase the weight. With the new weight if you can’t hit between 8-10 or even go less than 8 reps, keep the weight the same and try to increase the reps the next workout. By using a training diary and tracking everything you start to figure out what works best for your body. 
3. Use “Big Bang” Exercises for the Lower Body: Just like the dinosaurs are becoming extinct, so are doing good, hard multi-joint lower body exercises like squat and deadlift variations. Guys forget how much benefit these exercises have in building muscle, improving hormone production and having a calorie burning benefit. Yes, they are not easy but how much success in life is? Step up to the challenge, do these exercises and watch what happens to your body later on. 

The next post will cover tips 4-6.

Three More Simple Summer Exercise Tips For Female Readers

Meredith Butulis at the 2013 Natural Minnesota

The last post had three summer exercise tips for female readers.  Here are three more:

1. Use The Progressive Overload Principle:  If all members applied this tip and used a training journal or an app (as long as they aren’t texting or on Facebook) people would get better results.  Simply try to add more reps to each set to start with.  If you have a goal to perform 10-12 reps for 3 sets and can do 12 on all three, go to the second step and increase the resistance.  As common sense as it sounds it isn’t common practice in the gym.
2. 80/20 Rule For Resistance Training:  In the last decade there has been a huge increase in the amount of stability training methods or tools.  While I am not against people using stability exercises, I have found basic strength exercises go much further regarding looking better.  If you want to do a stability exercise do it at the end of the session after you have done three strength exercises.  For example if you are doing legs do the following exercises:  1. Barbell Squat (Strength); 2. Dumbbell Lunge (Strength); 3. Dumbbell Romanian Deadlift (Strength); 4. Stability Ball Leg Curls (Stability).
3. Add Some Explosive Work to Your Program:  This can include advanced Olympic Lifting progressions like the Power Clean or Snatch featured in our Alpha classes at LTF or Crossfit style programs.  There are also simpler variations that can be done with tools like the Medicine Ball or Kettlebells (If your club has them).  In my experience Mom loves throwing the Medicine ball against the wall or slamming it on the floor (Especially if a certain someone forgot to take out the trash).  Also, the RKC Style Kettlebell Swing is not only a great “Explosive” exercise but it also great for toning the Glutes, Hamstrings and Low Back.

Three Simple Summer Exercise Tips For Female Readers

Meredith Butulis at her most recent show

Here are three tips for female readers to look and feel their best this summer. 

1. Fix the Hips and Glutes: In nearly twenty years in the fitness industry I have yet to meet a woman who doesn’t want a better looking booty. One of the easiest drills you can do is a dynamic stretch for your hip flexors (Kneeling Hip Flexor Stretch) for 10-12 reps. Immediately after you have done each leg, lie down on your back with your knees bent and perform 12-15 reps of Glute Bridges. When doing this exercise try to focus on pushing through your heels. Make sure you feel your glutes squeeze on the top of the movement. If you feel your hamstrings (Back of the legs) move your heels closer to your hips. Perform two sets of each. Not only will these two exercises make your behind look better, they are great activation exercises do to prior to running, tennis or group fitness classes. 
2. Work the Core “Inside Out” Not “Outside In”: Unfortunately due to the mass media women are conditioned to think they need to do hundreds of crunches in order to have a “Magnificant Midsection.” Unfortunately doing too many exercises that work the “Outer Unit” can decrease core function and cause the pouch nobody wants. Simply focusing more on exercises that work the “Inner Unit” like Dead Bug variations, basic Pilates core exercises, Plank variations and dynamic stability variations can go a long way towards “Midsection Magic.” As far as how much focus, spend 3X as much time on the inner unit exercises than the outer unit. 
3. Sprint Once in a While: This is one of Mark Sisson’s Primal Blueprint Laws. Take advantage of the great outdoors and sprint once in a while. Once or twice each week find a flat strip of lawn at a park and set two cones, flags or any other markers up anywhere from 40-60 yards apart. Sprint as fast as you can to one cone and then walk back to recover. Based on how you feel and what your Metabolic Tech says do this 5-10 times in one workout. It doesn’t take very long and has lots of health benefits if not over done. 

The next post will cover steps 4-6.

The Great Outdoors: Time Efficient Sprint Workout

On a post a few weeks back I described how to perform an effective sprint workout that could be easily applied on the indoor running track at the St. Louis Park Life Time Fitness.  It was originally supposed to be done outdoors on a track.  There are two limitations to it though.  The first is getting access to a 400 meter track can be challenging (You might get your sprints in getting chased off the track by a custodian).  Second, a 400 meter sprint can be difficult for many people initially.  As a result of those two issues I made a modified sprint program you can do at most places that have a lawn in the metro area.  As far as equipment, you don't need much more than workout gear (Maybe two cones or flags to mark the distance off).  Regarding distance and space, all you need is a flat 50 yard (150 feet) flat stretch of grass.  As far as time it shouldn't take more than 15-20 minutes including a warm-up.

Here are the workouts:

• Workout 1:  Sprint 50 yards and rest 60 seconds.  Do this nine more times (10 total).
• Workout 2:  Sprint 50 yards down and back (100 yards) and rest 90 seconds.  Perform eight more 50 yard sprints resting 60 seconds after each one.
• Workout 3:  Perform two 50 yard down and back sprints (100 yards each) resting 90 seconds after each one.  Perform six more 50 yard sprints resting 60 seconds after each one.
• Workout 4:  Perform three 50 yard down and back sprints (100 yard each) resting 90 seconds after each one.  Perform four more 50 yard sprints resting 60 seconds after each one.
• Workout 5:  Perform four 50 yard down and back sprints (100 yard each) resting 90 seconds after each one.  Perform two more 50 yard sprints resting 60 seconds after each one.
• Workout 6:  Perform one 50 yard down, back and down sprint (150 yards) and rest 120 seconds.  Perform three 50 yard down and back sprints (100 yard each) resting 90 seconds after each one.  Perform one 50 yard sprint resting 60 seconds after.
• Workout 7:  Perform two 50 yard down, back and down sprint (150 yards) and rest 120 seconds.  Perform one 50 yard down and back sprints (100 yard each) resting 90 seconds after.  Perform two 50 yard sprint resting 60 seconds after each one.
• Workout 8:  Perform one 50 yard down, back, down and back sprint (200 yards) and rest 150 Seconds.  Perform one 50 yard down, back, down sprint (150 yards) and rest 120 seconds.  Perform one 50 yard down and back sprint (100 yards) and rest 90 seconds.  Perform one 50 yard sprint and rest 60 seconds.

Perform 1-2 workouts/week and see how you look and feel after the eighth workout.

The Vegetarian Fitness Enthusiast Part 3: Pros and Cons of Each Vegetarian Nutrition Plan

This is the third installment of the Vegetarian Fitness Enthusiast Series.  Part 1 discussed different types of Vegetarian eating plans.  Part 2 showed just because one is following a Vegetarian plan, it doesn't mean they are eating healthy.  This post will describe some pros and cons of the different Vegetarian Nutrition plans followed in Part 1.

Pescatarian:

• Pros:  Should be able to get enough protein and essential fats in their diet with lots of options.  Also, this is the easiest plan for most people to follow.
• Cons:  Lots of room for error with processed food.  Also, if people on this plan eat fish daily they can potentially consume more heavy metals (i.e. Mercury) than desirable.

Flexitarian/Semi-Vegetarian:

• Pros:  Should be able to get enough protein and essential fats in their diet if they eat dairy or eggs.  If they allow themselves to have dairy and eggs it will also be one of the easier plans to follow.
• Cons:  Allows for lots of processed food.  Also, in my experience these are the "Wannabe Vegetarians" who eat meat when no one is looking.  If trying to do Vegan most of the time they could be deficient in protein, essential fatty acids and various Vitamins and Minerals.

Lacto-Ovo Vegetarian:

• Pros:  Should be able to get enough protein and essential fats in their diet.  Also, one of the easier plans to follow and adhere to.
• Cons:  Allows for lots of processed food.  If there are dairy issues there could be digestive problems.

Lacto Vegetarian:

• Pros:  Should be able to get enough protein and essential fats in their diet. 
• Cons:  Allows for lots of processed food.  If there are dairy issues there could be digestive problems.  Finally, the food options can start to become limited.

Ovo Vegetarian:

• Pros:  Should be able to get enough protein and essential fats in their diet.  If processed foods are avoided it could be a "Paleo Vegetarian" diet.
• Cons:  Allows for lots of processed food.  Protein options are starting to get low.

Vegan:

• Pros:  No animals are harmed when people eat from this plan. 
• Cons:  First it allows for lots of processed food.  Next, many people on this plan consume lots of soy for protein which can have issues found in this post.  Third, because protein options are limited, a person on this plan could consume too many carbohydrates.  Finally, I am not a fan of the potential Omega-3 fatty acids, vitamin and mineral deficiencies on this plan.

Raw Vegan/Raw Food:

• Pros:  No animals are harmed when people eat from this plan.  Also, it is one of the "Cleanest" plans featured on this post.
• Cons:  Many people on this plan consume lots of soy for protein which can have issues found in this post.  Next, even if eating soy, the protein options are limited on this plan.  Third, I am not a fan of the low Omega-3 fatty acids on this plan.  Fourth, the food preparation on this plan could be challenging.  Finally, many people might have digestive issues (Bloating or gas) as food cannot be cooked at high temperatures.

Macronutrient:

• Pros:  Few animals are harmed when people eat from this plan if the person consumes fish.  Also, it doesn't allow processed food.
• Cons:  Many people on this plan consume lots of soy for protein which can have issues found in this post.  Next, because protein options are limited, a person on this plan could consume too many carbohydrates.  Finally, there could be vitamin and mineral deficiencies on this plan.

The next post will describe supplements Vegetarians should use to maximize their results.