The Bare Bones Fitness Journey

 
The BARE BONES Fitness Journey! Discovering New Lands is Thrilling! Enjoy the Ride! The ‘Bare Bones’ experience is an exciting and educational journey into the world of exercise, eating, fat loss and personal growth. The book is a short and sweet road map to keep as a future ready-reference. There are three parts that meld together providing a unique system to teach valuable information that can never be taken away from you! ‘The Bare Bones Course’ is comprised of the educational sections that will empower you. ‘The Program,’ is the exercise routine that will create your physical change. The ‘Bare Bones Fitness Journey’ is feeling the excitement of completing all the ‘Stepping Stones,’ which will keep you focused and show achievement. A mystical mountain journey that will make losing fat and being fit more enjoyable, understandable, affordable and achievable! I will ask you for one favor; help others along the way. I’m sure you like the feeling of helping others. Join in the effort to reach out and inspire others to achieve their goals. Thank you, and have a great time in ‘The Journey!’ I would like to give special thanks to efforts by the Editorial Consultants and to Gary Fallon for planning the video. Also, I must thank my wife, Lesley, family, friends and clients for support and bearing with my preoccupation to write ‘The Journey.’ Welcome to the Bare Bones Fitness Journey! The Bare Bones Fitness Journey is dedicated to the billions of exercisers… and especially dedicated to those just beginning. (CLICK TO GO BACK TO THE WEBSITE HOME PAGE) Information contained in this book is not to take the place of any physicians recommendations. Consult a physician before starting this or any other exercise program. Copyright 1999 by Jason D. Rutz, IBN# TX 5-144-828 All rights reserved. No part of this book may be reproduced in any manner whatsoever without written permission of the publisher / author. This publication is designed to provide foundational and helpful information in regard to the subject matter. It is sold with the understanding that the publisher / author is not engaged in rendering medical or any other expert service. If medical or other expert assistance is required, the services of a competent professional in that field should be sought. Printed in the United States of America The Thrilling Journey! 1) Introduction 2 2) Table Of Contents 4 3) The Beautiful Vision 8 4) Preparation For Your Journey! 10 i) Stepping Stone #1.A; The Pre-Test 12 ii) Stepping Stone #1.B; Complete the ‘Testing Tracker’ 19 iii) Stepping Stone #2; Doctors Approval 21 iv) Stepping Stone #3; Read The Material Once 21 5) The Discovery 23 i) Fitness Frustration 23 1. Your Beginning 2. What Went Wrong? 3. Lumberjack Story 4. Step-by-Step, But Beware! ii) The Dramatic Story Of Your Metabolism 27 1. The Engine 2. Low Calories 3. Trial And Error 4. Bad Timing iii) Diets 30 1. Fat Free 2. High Protein iv) Common Exercise Mistakes 31 v) Importance Of Education 33 vi) Worksheets For ‘The Discovery’ 35 6) Eating Down To The Bone 37 i) Your Basal Metabolism (Out #1) 38 1. Genetics 2. Age 3. Fat-Free Mass 4. Surface Area 5. Temperature 6. Hormones 7. History Of Dieting 8. Menopause 9. Thermal Effect of Food (TEF) ii) Out #2, Resting Metabolism Rate (RMR) 41 iii) Your Factory Components 42 1. Simple Sugars 2. Fat 3. Complex Carbs 4. Protein 5. Vitamins And Minerals 6. Water And Fiber iv) Out #3, Total Energy Expenditure, (TEE) 45 1. Hormones 2. Daily Activities 3. Exercise 4. Cumulative Effect v) Food: The ‘In’ 47 1. Timing 2. Composition 3. Amount 4. Putting it together vi) Food Tips 50 1. Creativity 2. Overcook 3. Fuel Tank 4. Travel, Etc. 5. Supplements vii) Worksheets For “Eating Down To the Bone” 54 7) Putting Meat On Your Bones 58 i) Factors For You To Consider. 59 ii) Weight Training’s ‘Still Believed’ Myths 60 1. Spot Reducing 2. Bulkiness 3. Circuits iii) Your Exercise Beginning 61 1. Simplified Full Body Routine 2. Form And Breathing 3. First Results iv) The Conditioning Stage 66 1. Full Body Routine 2. Aerobics Class 3. Yoga 4. Evaluation v) More Routine Types 70 1. Two-Day Split 2. Three-Day Split 3. Other Splits vi) Exciting Training Techniques 71 1. Pyramid 2. Superset 3. Assisted 4. Breakdown 5. Eccentric 6. Monitored Circuit vii) Plateau 73 viii) Body Fat Percentage 73 ix) Soreness 74 x) Worksheets For “Putting Meat On Your Bones” 75 8) How To Move Your Skeleton 78 i) Training Effect Verses Fat Loss 78 ii) Factors To Consider For You 80 iii) Judging Intensity 81 1. Talk Test 2. Maximum Heart Rate 3. M.E.T.S. iv) Injuries 83 1. Overuse Injuries 2. Acute Injuries 3. What to do about them v) Cardiovascular Stages 86 1. Initial 2. Conditioning 3. Improvement 4. Enhancement vi) Cardiovascular Training Approaches 88 1. Continuous 2. Interval 3. Cross Training 4. Specificity vii) Worksheets For “Moving Your Skeleton” 93 9) Skull Power 96 i) Desire ii) Belief iii) Mind Control iv) Layered Knowledge v) Planned To Fail vi) Creativity vii) Decision viii) Persistence ix) Passion x) Worksheets For “Skull Power” 107 10) Answers to Questions 109 i) Chapter-End Questions 112 ii) Pre-Test Answers 131 11) Climbing ‘The Foothills’ 137 i) Stepping Stones #4-6 137 ii) Lifestyle Mountain 139 1. Elevation Lists 2. Scratch Paper...Day Tracker! 3. Give Me Examples! 12) ‘The Program’ Climbing the Mountainside 153 i) Stepping Stone #7 (The Exercise Objectives) 153 ii) Reminders and Hints 155 1. The BBFJ ‘Stepping Stones’ Checklist 156 2. ‘The Program’ Testing Tracker 161 3. Bare Bones Stretches 164 4. ‘The Program’ At A Glance 170 5. The ‘Tracking’ Pages 171-189 13) The Finishing Touch: Focus on the Peak! 195 i) Stepping Stones #8-9 ii) Why Fitness Professionals? 14) More Tools For Your Hike! 198 The Beautiful Journey Vision You have come to a riverbank and the sight is breath taking. Golden brush swaying in the breeze, line the edges of the river. Beyond the river, the golden field extends until it reaches a snow-covered mountain range that blocks the horizon. Jagged rocks and treacherous cliffs look tranquil from here. As you’re enjoying the heavenly blue skies above, an icy breeze crosses your face and fills your lungs. You hear the calling of birds in the distance and the rustle of small rapids against the bank. You want to cross the river and climb the mountains! You are told the godly mountains are magical and when you reach the top, your body will be transformed. As you breathe in the cool crisp air, you close your eyes and let your imagination flow. Your new body is stronger, leaner and energized. You feel the freshness of youth and flexibility with the energy embodied from superior health. Pride is filling your throat and brings water to your eyes. You wish you and your loved ones could enjoy this million dollar body. To accomplish it requires getting to the top of the snowy mountain. Refocusing your eyes, you realize you are just beginning with a piercing cold river right in your way. There is no apparent way to cross. To begin this magical journey you were given one item, this book and the Bare Bones system. This secret guide takes you around obstacles and finds the shortest path, making this goal exciting and achievable with the least resistance. There is something about this book. It seems to have it’s own personality! Real faintly you hear a voice as if it was coming from the book, “We can build a bridge and take the safest and quickest path, but don’t be foolish for this wild terrain has rules.” Wow, you feel you are on a mystical journey where your mind will play an important role. It must be wise, creative and understanding. You are so anxious to achieve that body…but you know the ‘Bare Bones Course’ understands the terrain ahead and what you will be going through. If you rush off by yourself, you may slip off the rocks, be led into a dead end surrounded by cliffs or realize too late about preparations that should have been made! The Journey in the book, audio and videotape will cause you to hear many helpful voices that will be your guide. There are ‘Stepping-Stones’ throughout your path that will give you a glance into the future and break down your next step. They are arranged strategically in the book and tapes to guide you best! Hi, I’m Jason Rutz owner and designer of ‘The Bare Bones Fitness Journey!’ To get started and cross the chilling river is just a matter of taking the first correct step. Are you ready for the experience of a lifetime? Do you want a guide? Good, here we go… Your Journey’s Preparation! Cross the River and Run to the Foothills…with ‘Stepping Stones’ One, Two and Three! Stepping Stone #1 The first stepping-stone is to know exactly where you are coming from. That means Step #1 is A) Taking the Pre-test and B) Completing the Testing Tracker. When you complete these two, nonphysical tests, you will see a wooden bridge appear to take you across the river and begin your journey. Stepping Stone #1.A; The Pre-Test Rules The Pre-test is next and there are special directions. Special directions; Read each question as if I am asking you personally. If you know the answer with one hundred percent confidence, then you can circle the number of that question. If you have any doubts at all about your answer, then just leave that question blank and go on to the next question. So, you do not actually write answers to the questions now. If the question asks for a yes or no answer, then circle the question if, yes, you agree with what the question is saying. For example, if the question reads, “Do you need water at the point when you become thirsty?” If you agree and would answer ‘yes,’ then circle that number. Go through the questions circling or leaving them blank. Try to keep it under six minutes, that will show you are not thinking too much about the answers. At the end of the test, you’ll see how to get your score. Don’t be shy, the average pre-test score is 13%, we may have to learn some new ‘Mountain Climbing’ techniques. Oh yeah, honesty is the best policy, cheating won’t accomplish anything beneficial. Perform this now and step 1.B instructions will follow the test. Start Now With… The BARE BONES… Pre-test and Post-test Special Directions: Answer each question only by circling the number or leave it blank. Circle the number only if you know the answer with 100% confidence. You do not have to actually answer the question now, but have 100% confidence you could answer it correctly. With a yes or no question, circle the number if you AGREE! Go quickly, if you are confident, you will answer quickly. If you don’t know the answer to the question, that is O.K. This is just a brief check to see your improvement. (Six Minutes Max.). Don’t hurt yourself. This test works on the honor system. ¬ 100% CONFIDENCE ¬ AGREE Part 1 1. What is the recommended number of meals a day for the most effective fat loss? 2. Can you list four complex carbohydrates? 3. Can you list four good sources of quality proteins? 4. Can you write down three healthy meals? 5. What are the basic metabolic roles of protein? 6. What are the basic metabolic roles of carbohydrates? 7. What are the basic metabolic roles of fat? 8. What are the main metabolic functions of vitamins and minerals? 9. Do you know how insulin is related to fat storage? 10. What happens to your body metabolically when you don’t eat enough food? 11. Do you understand how to use a meal supplement properly? 12. What is a fuel tank (According to the course)? 13. What three factors of food affect your blood sugar (energy) level? 14. List five factors that affect your Basal Metabolic Rate. 15. List two factors that affect your Total Energy Expenditure. Part 2 16. Can you name the twelve major muscles in your body? 17. Do you know the location of each major muscle? 18. Do you know an exercise to contract each muscle in isolation? 19. What is the definition of a lightweight? 20. What is the definition of a high repetition? 21. What is the definition of a medium weight?22. What is the definition of a low repetition set? 23. What is the definition of a heavy weight set? 24. What is the difference between a full body, two-day and three-day split? 25. Can you write a routine for each of these styles? 26. What is the most common number of recommended sets and repetitions? 27. How do you perform a pyramid routine? 28. Define a super set. 29. What is the definition of a breakdown set? 30. Define a super slow set? 31. During a repetition, which direction is positive and which is negative? 32. What is an isolation exercise? Can you name three? 33. What is a compound exercise? 34. Can you list four factors to record when weight training? Part 3 35. Are you cleared by a doctor to exercise (with recommendations)? 36. What is the minimum cardiovascular exercise needed for health benefits? 37. What is a training effect? 38. Can you list four factors to record in a cardiovascular program? 39. What is the definition of continuous training? 40. What time frame does short and intense cardiovascular training fall under? 41. What time frame is medium length cardiovascular training? 42. What about long training? 43. What are two kinds of interval training?44. What is specific training referring to? 45. Why does cross training benefit your energy stores? 46. What puts you at risk for a chronic injury? 47. What is R.I.C.E? 48. What are four types of ‘good weight’ a beginner might gain? 49. How do you return to activity after a chronic injury? 50. How do you return to activity after an acute injury? 51. How many calories are equal to one pound of body fat? 52. What body fat percentage do you have? 53. What is the accepted range of body fat for a male and a female? 54. Can you figure out what 30 extra calories a day would weigh in ten years? Part 4 55. If you eat more food, you will gain more fat? 56. Is cardiovascular exercise the best method for losing fat? 57. Should you focus a little more on the thigh machine to reduce the thighs? 58. Should you focus on the ab machines to flatten the stomach? 59. Are heavy weights used mainly to build big muscles? 60. Do you have problem areas to focus on? 61. If everything is done perfect, can you lose more than 3 lbs. of fat in a week? 62. For toning, should someone use ‘lightweights with high repetition’? 63. Do you become thirsty at the point when you need water? 64. For weight training, should someone lift weights for more than thirty minutes? 65. Do you know the number of calories you need to eat per day? Score Yourself Now! A-On questions 1- 54… Count the number of circles_____ multiply it by two and put the answer here (A)__________ B-On questions 55-65… Count the number of circles_____ multiply by two and put the answer here (B)=_________ Take number A, subtract number B from it, and put your answer here (A-B)=________ This is your score today. 108-94 A On the right path. 93-84 B Your rudder may be loose. 83-74 C Hope you have a lot of free time. 73- 64 D Hope you’re a member of a church. 63- … You’re lucky, you can improve the most! Recommendation: Repeat the course or re-read the material until you are in the ‘A’ category! This knowledge is needed as a base to carry out effective decisions. Retake the test every two months until you are over 94% Any questions? Call the Bare Bones Hotline at (954) 540-2663(BONE) Good! Now, complete ‘Stepping Stone’ 1.B and a bridge will form to cross the river! Stepping Stone 1.B: Complete the Testing Tracker The pre-test checks our mind’s level. The Testing Tracker covers the physical side. After you take the Pre-Test, you can actually complete steps 1, 2 and 3 in any order. Complete 1, 2 & 3 before moving into ‘Stepping Stone’ #4. If you asked your child’s teacher, that’s if you have a child, “How is my child doing?” The teacher replies, “That’s funny because I have no idea.” How would you feel? A little frustrated maybe? It leaves you in the dark and not knowing what has improved and what needs work. If the child, like you, never ever takes a test, they lose the ability to evaluate, set goals, see signs of improvement and watch progress toward an objective. Effort becomes frustrating, unfocused and painful. Without correct feedback, you might be doing the wrong thing and have no way to figure it out. That’s why you must complete the ‘Testing Tracker.’ So you can praise yourself in the future. Plus, it is necessary to build a bridge and cross the river. No exercise is necessary for column #1. Here we go! On the top of the first column put today’s date, include the year (NOW). Look at the categories on the left…the data you be asked to enter will go in column #1, just to the right. • Complete column #1 while sitting in a chair and at a desk. This first column is non-physical…follow these instructions: A) Only put in the information if you have already done it. The first four categories ask for cardiovascular data. For example, if you have walked three blocks in twenty minutes, write that. If you know you walk on the treadmill at a speed of 3.5, with a 3% incline for twenty minutes, write that. Any data you can remember, write it to gauge future progress. The same goes for the muscle exercises. Try to use the most weight you can lift ten times as your guideline. Or… B) If you have not performed that activity yet, then put a zero or in that box now! Example; if you have not gone walking, any cardio machines, don’t know what a chest press is and you don’t know your body fat percent. Then, put a zero in all of those boxes now. Or… C) If you have performed another cardiovascular exercise recently and it is not on the sheet. Then, go ahead and put that exercise in one of the rows. Next, place any measurable data for that exercise that applies. By measurable, I mean that you can compare data in the future to see a definite change. The same goes for weight training exercises. If you know a way to measure your strength now, put that data in for future comparison! Now… D) Any rows that are left blank provide you with your first goal…to fill them in! Give those exercises a try, have your body fat tested or take measurements in different areas to complete your first self-physical analysis! Record your new data in column #2. Complete column two within a week from today and put the date on top, include the year. On the ‘Testing Tracker,’ all of the exercises need to be kept the same (or very close to it). Since there are so many cardiovascular options to choose from, I want you to pick four that you like the most to monitor improvement. Two of these cardiovascular exercises must focus on upper body muscle use. For example; machines like a rower, swimming or the cross-country skier. ‘The Program’ Testing Tracker! Use this one to track only your best scores throughout the years. Write the date on top and eventually you will try to beat your best score in each event. Column #1, put any information you know RIGHT NOW…without even getting up. In column #2, fill in any empty rows not known at the time column #1 was filled in. Make crystal clear notes of any modifications in the left column, next to the categories’ name. One month later, try again and record in column #3. Follow ABCD! Resting Heart Rate andBlood Pressure and notes from Doctor. Notes of Aches / Pains Flexibility Lower Body Exercise #1 (Treadmill etc.) Lower Body Exercise #2 (Stairclimber etc.) Notes of data Upper Body Exercise #1 (Cross Country etc.) Any Other Notes Chest Strength Back Strength Leg Strength Abdominal Strength Body fat % Average Frequency per week of exercise (Weight training and Cardiovascular) Measurements and Bodyweight Stepping Stone #2 Get a full physical checkup from your doctor. Ask his or her advice and have him or her write down any specific recommendations or limitations on paper for you. Ask him or her to write an effective routine on paper for you! Stepping Stone #3 You can begin exercising now if you like, but we have a few more steps before we really can structure it properly. Step #3 is to read the Bare Bones Fitness Journey material once. Basically, you will be getting an idea of the smartest way to approach the foothills. Become familiar with the valuable sections and what they contain. Complete steps 1, 2 and 3 in order to reach the beginning ‘Foothills’ of the snowy mountains! Then, move on to Stepping Stone #4 (to begin your climb!), which is located strategically in the appropriate place! THE DISCOVERY You can discover something for the first time even if it is already well known. All you have to do is…Discover it! Discovery Discovery is not just seeking new lands, but seeing with new eyes. Now is your time to break through the cloud of misinformation and see clearly what you can do to become lean and energized! Get ready to learn the facts. Whether you’re just getting started or simply want to sharpen your skills, ‘The Bare Bones Fitness Journey’ can help you achieve the body that you want to see in the mirror! Fitness Frustration Do you know how much money Americans waste each year in the hopes of losing fat? BILLIONS! Yet two out of three people know they still have fat to lose. There are more diets advertised today than ever before – new diet pills, new toning machines, new exercise routines. “Target” videos promise super abs and super thighs. There are millions of over-the-counter concoctions boasting all kinds of fitness boosts. Yet none of these have helped! Fitness confusion, failure rate and frustration are at an all-time high! We (meaning myself and other ‘Bare Bones’ Fitness Professionals) want to congratulate you for spending a few minutes with us! The information we have, combined with the desire you have, save decades of frustration and thousands of dollars, and will teach you how to tone your body more than you ever imagined! First, we have a few fun questions for you. If you can answer “yes” to any of these, raise your hand … just kidding! Here we go: Have you relied on walking or other cardiovascular activity to burn fat? Do you feel you eat lightly, but still have lots of weight to lose? Are you looking for a good exercise to reduce or tone a certain area? Are you tired in the afternoon, or do you have changing energy levels throughout the day? Have you tried anything in the past to lose weight and found it worked only for a little while? Finally, are you looking for a way to get better results?! If you answered “yes” to any of these questions, the following information will be of great benefit to you. More than one ‘yes,’ pay close attention! Your Beginning! If you’re just starting out on the path to fitness, you may feel there’s a mountain of challenge ahead. Remember, there are those who were in worse shape and faced tougher situations than you, yet achieved great positive change. YOU CAN DO IT TOO! A woman I have the pleasure of working with has a great story. She knew she wanted a change in her life, but for months she would drive by the health club wondering how in the world people could have the energy to be in there. Finally, she came in and gave it a month’s try. She joined! At first, a 20 minute walk didn’t feel the best. On a leg press machine, she could only perform at 20 pounds for 15 repetitions. A year later, this young 60-year-old actually jogged a mile! She increased her leg and hip strength to the point at which she was able to perform at 180 pounds for 15 repetitions on that same leg press machine. Her energy has sky rocketed and friends give her compliments. In another instance, George Murray, once a standout on his high school basketball team, dreamed of playing in the NBA. But a hunting accident left him in a wheelchair. He could have given up right there; everything seemed to be against him. Years later, he has become an accomplished athlete a wheelchair marathoner! Murray has won the Boston Marathon twice, wheeled his way across America and earned a spot reserved for champions on the cover of a Wheaties box! He set free his winning spirit and now helps others through a scholarship in his honor, inspiring people like you and me to believe and to try to make a difference. We know your situation and how you feel. There have been many others in your shoes. When you find the information you need, your efforts will begin to make more sense and work better. *Remember, reading the course information is necessary for you to accomplish your Journey! You can do it and make it to Stepping Stone #4. Personal Background My personal fitness career began when I was very young playing football in the streets, catch with Dad, volleyball with the family at Grandma’s, and the support my parents gave me at every soccer game. I liked the “feeling” of physical activity so much, I studied it backward and forward at Florida State University. Oh, I gained a lot of in-depth knowledge I remember writing a research paper on the connection between the eyes and muscles during a soccer slide tackle! Do you have any idea how complex your body is? It’s almost like sending a space shuttle to the moon every time you move! It’s incredible! As I studied, I became even more amazed at the capabilities of the human body and spirit. The subject is so vast, I couldn’t realistically share even half of what I learned with the average client eager to lose fat and tone up! The Key To Success While I was a student, I spent some time working for a company that sells books door to door. That’s when I was introduced to another amazing topic: the science of goal achievement. I learned how great accomplishments are attained by those with every seeming disadvantage. Goal achievement is actually a researched science dating back many years, and it holds the key to achieving results. Instantly, I realized how closely related this science is to fitness success, and I began to combine the two (creating ‘Bare Bones’). fitness success can be accomplished by anyone! But fitness information has been so distorted over the years, most people start off with the wrong goals and the wrong plan. Their efforts have failed not because they didn’t try, but because they were misinformed! An Inspiration Our, the Bare Bones organization, hands go out to you for making this effort. You are making a great change in your life that you will never regret. Your health affects not only your own life, but the lives of those around you. We have been deeply moved wishing that some of the people closest to us would begin to exercise. We have talked with many others who would be energized if the ones they love would be willing to take care of their own bodies. You have a chance to inspire others, which is truly the most rewarding of feelings. Yes, even if you haven’t done anything in years, you can still be a source of inspiration and influence to yourself, us and the others you touch. Let’s Get Started! The euphoria of exercise is universal. It is like being on the top of a mountain on a crisp blue day, the smile of a child when he scores a goal and the feeling you get when you have tried your best. If you simply want to go, you just start driving. But if you have a destination in mind, you need a map. This course is the map, and you’re welcome to join the journey. Let’s get started! What Went Wrong? A woman, about 40 years old, who had been on a quest to lose fat for more than a year. She would exercise four to five days a week: 30 to 40 minutes on the treadmill, then 30 minutes of weight training. On a typical day, she would have a muffin and coffee for breakfast; a salad for lunch; and chicken, veggies and potatoes for dinner. Most people wish they could do this and believe it would be very effective. Guess what happened! A year later, the woman said she was flabbier than when she started! When you have completed this course, you will see that she really wasn’t doing her cardiovascular and weight routines or nutrition correctly! Again, it isn’t that she didn’t try she was misinformed and didn’t have a map! Lumberjacks Picture two lumberjacks racing to cut down two huge redwood trees. They both start off at full speed, sweating and grunting, with sawdust flying all over. One lumberjack stops every 15 minutes to sharpen his saw. The other keeps going, pushing harder and harder, intent on winning. Three hours later, the one with the sharpened saw is very close to the finish. The other finally looks up and realizes he isn’t going anywhere. Despite all his hard work, he’s only halfway through the tree. He forgot to sharpen his saw! In your quest for fitness, always remember to take the time to sharpen your saw! Step By Step, But Beware! If you haven’t exercised in 10 years or more and don’t know where to start, you will be walked through it, step by step, in ‘The Journey’ and give you the information you need to “sharpen your saw.” But first, we want to clear the air of some of the most common misconceptions: Ab exercises will give you a lean stomach. To lose weight, you must reduce calories. It is best to work all the muscles in one day. If I lift too much weight, I may get too big. Cardiovascular workouts are what burn fat. These are half-truths … or, in some cases, 1 percent truths! Someone might use these concepts to sell you a product, service or membership, and they get away with it because there is a grain of truth behind each one. But when a fitness program is based on any one of these concepts, your results will be limited. It’s as if someone shows you a hammer and tells you it is what you use to build a house. You buy the hammer and later realize he failed to mention the bulldozer, construction workers, wood and other things also necessary to build that house. There was truth in what he told you, but no practical basis. The Dramatic Story Of Your Metabolism! The Engine Now it’s time to use your imagination. Picture a waterbed not the whole bed, just the mattress. Picture that mattress filled with gasoline and sitting atop a bed of soccer balls (that’s right, soccer balls – just because it’s a great sport!). Now picture a hose running from the water pad to a green lawn mower off to the side – not the kind you ride on, just an average lawn mower that you push. The lawn mower is on, the motor idling, and it’s running off the fuel that fills the waterbed pad. Your goal is to drain that pad all the way down so you can actually see the curves of the soccer balls (this is toning). Sounds like an easy objective: As the engine runs, it will drain the pad, right? Well, let’s throw in a few twists. On top of the waterbed pad is a funnel. Food is poured into the funnel, and the funnel converts it into fuel as it flows into the pad (this is eating). If you are maintaining your weight, the fuel going in through the funnel is equal to the fuel being burned by the lawn mower. It is that simple. The lawn mower motor represents your RMR, or “resting” caloric burn. Now picture a little guy dressed in gray on a platform at the top of the funnel. He’s holding a clipboard and monitoring everything that goes into the funnel (this guy is your brain). If fuel goes slowly into the funnel, it is sent through a separate hose directly to the lawn mower because the engine is running strong enough to burn that fuel as well as the fuel it is draining from the pad (which is your body fat). This is good! In this scenario, there is no new fat being stored and the burning of fuel already stored in the pad is reducing its size, getting closer to letting those soccer balls show! Glitch In The System This perfect scenario can be disrupted in several ways. The average advertised diet program allows the consumption of about 1,000 calories a day. How do they know how many calories you need? They don’t! And that is far too little for anyone! Of course, if you follow such a plan, you will lose weight initially – you’re starving! This is what happens: You decide one day that your waterbed pad (or body) is too big. You figure, “I’ll just burn my fat pad by reducing the fuel I let in.” Simple, right? So you abruptly cut off your fuel supply. At first, you may burn some fat from that pad, but then that very talented gray guy takes out his calculator and says, “Hey listen, Buddy, you want me to keep this engine running at a steady pace, but you’re only giving me a few drips of fuel a day! At this pace, we’ll end up dead! I can’t force you to put more food into the funnel, so I’m just going to slow this engine down. And just to be on the safe side, when more fuel does start coming in again, I’m keeping this engine on low speed until we’ve built up an even bigger fuel reserve!” You see, the gray guy (your brain) isn’t interested in reducing the waterbed pad; that is not his goal. His goal is to keep that lawn mower running – in other words, to preserve your life! And now that he’s experienced a fuel shortage, he’s worried! So no matter how big the reserve of fat is to begin with, he’s determined to make it even bigger. When the lawn mower engine speed (your metabolism) is slowed down to conserve fuel, you stop dropping those pounds. But if you’re like the average dieter, the initial weight loss has given you hope, so what do you do? Try again! This time your brain, recognizing the decrease in fuel, is even quicker to react. The little gray guy says, “Hey, even less fuel is coming in this time! There must really be a severe fuel crisis.” He throws the engine into emergency mode and leaves it to burn on it’s own devices while he feverishly prepares for the famine by storing any drop of fuel that he can find. With no fuel coming in, the engine begins to burn cellular protein, which is what makes up, well … you! The burning of cellular protein damages your immune system and vital organs, such as your kidneys. You find yourself lighter all right less healthy, but lighter! The “starving dieter” is just a puttering engine in distress weak, brittle and broken. The end result is a lower engine speed and a higher potential for fat storage. You’ve been unknowingly sacked and lose important yardage in the fat-loss game. Especially when you become frustrated and indulge in a splurge or two. Trial And Error Your doctor tells you, “Eat low fat and exercise,” which is really all he can say in the five minutes he has with you. Now you have a hammer and you’re standing in the middle of a plot of land with supplies, but you still have to build that house. You’re getting closer! Heeding your doctor’s advice, you start walking and you actually see some weight loss. Then it stops. You do some research (sharpening your saw) and read that weight training is very effective. So you go out and buy an ab roller. Again, it seems to work at first, then nothing. You try a thigh machine … same thing. Workout videos … same thing. Another diet … same thing. So you finally invest in a health club … same thing! Timing Why? Let’s say you are running around the office or taking the kids to 20 different activities, and you just don’t have time to eat. Big deal you grab a cup of coffee and keep going. You may even swing by the gym, but your hunger keeps building, so when you finally have time to eat, you have a huge meal. What happens? The gray guy yells, “Hey, hey, I can’t burn all this, you goof! You’re flooding me!” He immediately starts storing the excess. Meanwhile, with more fuel than it needs coming in through the funnel, the lawn mower stops burning anything at all from the reserve in the waterbed pad. In fact, the valve that releases fuel from the pad closes tight and won’t open again until the gray guy tells it to. Your brain is saying, “Don’t release anything from the reserve just in case this weirdo tries to overflow me again. And while we’re at it, I’m going to drain these hoses dry in case of another fuel flood.” Your insulin overshoots, you drain the energy in your hose (your blood) and you get tired a half-hour after that big meal. Sound familiar? You just increased the size of your pad. Diets? Fat Free Remember when all those new fat-free foods hit the market? Someone made a lot of money, but Americans did not lose any fat. If anything, they gained some. So much for the fat-free foods theory! But why? When you eat fat, it can only go to fat, so no one ate fat. When you eat carbohydrates, they can be used for energy or converted into fat. People were not eating fat, but they were getting unneeded calories from too many carbohydrates, which raises insulin levels and causes fat storage. When that happens, nothing from the reserve pad can be burned! Besides, fat is vital to the body. If your brain doesn’t sense enough fat coming in, that also registers as unhealthy, sending the little gray guy into another panic mode! High Protein As this news got out, people across the nation began shifting from fat-free to high-protein diets. Well, to keep it simple, I’ll say that carbohydrates are still the best energy source for the body and the brain. They are used in cells to perform many functions. To use protein for energy, your liver must perform ‘deamination,’ a process that leaves an unhealthy byproduct in the liver and blood. If you would like more details, libraries are full of studies on this subject. For our purposes here, suffice it to say that if you want to increase your energy and reduce your fat, ELIMINATE the word “diet.” Do not even use it in conversation. Try it I dare you! Common Exercise Mistakes Spot-Reducing Now you are ready to increase your resting metabolism by trying some weight training. But before you start, beware of the “spot-reducing” myth. There is not a machine in existence that truly reduces a certain area of the body. Otherwise, a body builder would be the smallest guy in the gym! Besides, since your goal is to reduce in size, you are thinking you don’t want to focus on muscle strength workouts because you don’t want to get too big! But you also heard that “muscle burns fat.” So you try a circuit, or full-body routine, which lightly works the entire body. Then you begin to realize it’s not taking you where you want to go. You try another routine and it falls short as well. Why? You’ll find out later as you complete this course. Training Effect Vs. Fat Loss Since the doctor told you to walk or ride a bike for a cardiovascular workout, that is what you do. That gives you what we call a “training effect,” which does benefit your health. But for fat loss, there are more efficient routines. Many people fall into a pattern of always doing the same cardio workout. Your body only changes when it’s challenged – does “the same thing” sound like a challenge? Lifesaver I, the creator of Bare Bones, have developed this course for all the people who see themselves in the cases described, and many more. You can learn what your situation is and what to do about it; it’s all up to you. Only the facts the “bare-bone basics” are taught here. If you are just beginning, this program will renew, revitalize, educate and transform your mind and body. If you have been exercising for a while but haven’t seen the proper results, this ‘journey’ will send you in the right direction quickly. My career as a Fitness Professional keeps me in touch with the needs of the public. That is what will make this course special to you. It is designed for you and the millions of others that simply want to understand exactly how the body releases fat so that you can have complete control over it. I know you want to save time and money. You want to decrease your aches, pains and lose weight. Plus, you want to tone, increase your energy, strength and stamina. These things will happen together! I encourage you to study as well the information other professionals have to offer. Hopefully, an even clearer picture of the truth will emerge. It Only Takes One Thing Here’s the trick: It only takes one thing, and that thing is so simple, it seems ridiculous. However, that one thing can slow or stop the entire process. If you truly have the desire to melt that pad, you already possess half of what you need. The other half you will discover in this course. I promise you, you want to discover it! Take any two people (and there are plenty of examples out there!) who spend the same amount of time on fitness. After a year, the person who did his homework and learned the facts behind the practice will be miles ahead on the road toward fitness. In two years, the two will not even be comparable. One, having made few gains, will be frustrated and confused with his lack of progress. The other will be happy, strong, lean, energetic and, most importantly, optimistic about the future. Importance Of Education Overview The rest of the series will focus on solutions to the problems we have just identified. You can make more gains in three months than many make in a year. You will learn what regulates your BMR (Basal Metabolism Rate) and how to “guestimate” your own. Armed with that information, you will be able to get a good idea of your TEE (Total Energy Expenditure) which is crucial in determining how much you should eat. You will begin to understand the window in which you must eat in order to lose fat. And you will learn tricks to save time and how to correct your eating habits to avoid wasting workouts. In the weight training section, you will learn that building muscle can increase your resting metabolism up to and over 300 calories a day, which would burn the equivalent of 30 pounds of fat per year. You will see how muscle ‘sleeks’ your shape, learn what will decrease ‘problem areas’ and discover how to boost your energy level into the next millennium! When we get to the cardiovascular portion, you will be amazed at how much time is wasted because of misinformation. You will be introduced to common cardio workouts and learn where to start. And you will become time-efficient and burn more calories even after you have stopped your workout. The final chapter will tie it all together and create a level of certainty and excitement that will drive you to your destination. You cannot combat the power of this information! It will get you refocused! A Final Statement I began this series with a single page that was made to teach a client, in 1996. The more I worked with clients trying with great frustration to lose weight, the more I realized there were millions in need of some very basic and powerful information. Personal training is invaluable, and this series will help enhance your success if you choose that path. But a thorough understanding of the information provided in this ‘Journey’ will save you time, effort and money, as you make only ‘wise’ product choices, medical bills and bad hips are reduced, energy levels soar, ‘clocks’ are turned backward, your income may even rise and frustration is lifted. Working one-on-one, I can help only a few. The purpose of this ‘Journey’ is to reach out to as many people as possible with a thorough but simple plan. I have done my best to create a path for you. But ultimately, your greatest motivator must be the hero you see each morning when you look into the mirror. This full course is called “The Bare Bones Fitness Journey.” It includes “The Bare Bones Course,” which contains a pre- and post-test and powerful educational information. ‘The Program’ takes you through the ‘physique changing’ exercise plan. ‘The Bare Bones Fitness Journey’ involves completing certain objectives called ‘Stepping Stones’ that keep you excited and goal oriented. A videotape and audiotape add a personal touch and awesome direction. Then, there is more information via tapes, books, internet and live seminars to continue your success and knowledge. All the information you need has been put together in a simple, easily understood system that will make any fitness endeavor more effective. If you are ready for change, you are ready for ‘The Journey!’ The decision you make now will greatly affect the rest of your life. From ‘Bare Bones’ Fitness Professionals everywhere, I say… “We’re ready!” “We believe!” “Do you?” Owner and developer, Jason D. Rutz By the way, if you want more information about Bare Bones Materials and options, just leave a voice message on the Bare Bones Fitness Hotline at (954) 540-2663(BONE) and your call will be returned. Bare Bones Worksheet Section 1: The Discovery Let’s analyze the 40 year old woman’s situation; How many complete meals (carbs, protein and veggies) was the woman eating? Do we know what weight routine she was performing? Do we know if she was getting sore? Do we know if she was improving her fitness level? Is this scenario common or just one in a million? Why? What significance is the lumberjack story? How does it relate to her? What are five common myths or misconceptions that personal trainers are challenged to explain? 1. 2. 3. 4. 5. Draw the good engine scenario when you are losing fat. Label (1, 2, 3 and 4 on the diagram you have just drawn) 1 The valve that decides if you store fat. 2 The valve that releases fat from the pad. 3 Your metabolism. 4 The hose (your blood vessels) that can let fuel bypass the pad. What happens to each item labeled when: 1) Healthy food enters the blood every four hours... Item 1 Item 2 Item 3 Item 4 2) No food enters your body for more than four hours... Item 1 Item 2 Item 3 Item 4 3) No food enters your body, again and again... Item 1 Item 2 Item 3 Item 4 4) When your engine is slow and you eat suddenly... Item 1 Item 2 Item 3 Item 4 What happens to excess... Carbohydrates- Fats- Proteins- CHAPTER List the discovery eating down to the bones putting meat on your Bones moving your skeleton SKULL POWER! Home_Page.htmlHome_Page.htmlBBFJ_Book,_Eating_Down_To_The_Bone.htmlBBFJ_Book,_Putting_Meat_On_Your_Bones.htmlBBFJ_Book,_Moving_Your_Skeloton.htmlBBFJ_Book,_Skull_Power.htmlshapeimage_2_link_0shapeimage_2_link_1shapeimage_2_link_2shapeimage_2_link_3shapeimage_2_link_4shapeimage_2_link_5shapeimage_2_link_6