The Gym in a bag was THE exercise routine for Terrence
Here’s a little history about Terrance. And no, he had never even heard of gym in a bag so it was going to be a long road ahead for me I saw that. He is a computer web designer and works (obviously) sitting in front of a computer all day.
He has never enjoyed exercise and really hates weight work outs.
He had a really big imbalance of his lean body mass to body fat ratio so I’m sure his metabolism was in the “dumpster” when he contacted me.
He seriously needed to decrease his body fat and up his muscle mass.
He had tried every weight loss program under the sun, all with minor results but then more weight gain, likely due to increase in body fat with resulting metabolic decrease.
This is common with commercial weight loss programs. He just hated taking all the time that a weight work out took at the gym and said he hated weight work-outs anyway. Getting him to purchase a gym in a bag was a real feat and more about that later. This is an easy cycle for anyone to get into so some of you may be relating to Terrence already. As always we started Terrence out with Module 1 (GET IT FREE on Program page!) to just plain clean up his diet, teach him how to first and foremost become healthy, and get rid of the 3 things I talk about over and over which impede weight loss and good health. (Inflammation, oxidative stress and glycation).
Job one was to change Terrence’s eating habits. He was very busy because he not only did good websites, he did things most other developers don’t do or even know about- so he was quite busy. Take out food was the norm. Fast food was norm #2. He had to be taught how to actually buy real food and start reading labels. We asked a friend of his, another AWS member to go grocery shopping with him and for that we gave that guy (John) a nice gift.
His diet plan was just plain healthy-nothing hard!
Our eating plan provides a good amount of nutrients, yet Terrence and everyone can eat until they’re full without being hungry. It is more about how to eat than how much to eat. We told him to aim for 25% protein / 50% fat / 25% carbs. We were working him into a nutritional ketosis diet plan.
He was instructed to eat “organic” as much as possible and avoid GMO’s (Genetically Modified foods). Almost all processed foods contain GMO corn products and are not labeled. Also note that in the U.S. just about all corn, soy and wheat products are GMO unless labeled otherwise. His and your “plate” should be 2/3 veggies ,1/3 lean protein with lots of healthy fats.
Foods to avoid:
Sugar, fruit juice, refined carbohydrates (white bread, white rice, pasta), “Low fat” labeled foods, high starch vegetables, white potatoes (white on inside), corn, and processed meats (bacon, hot dogs, etc) as well as all processed foods. No soda! No diet soda!Terrence was a soda fiend so this was a “wean.” His substitute snack drink was the very tasty-TRY IT-tomato juice with tobasco, worcestershire sauce, a pinch of horseradish and cracked pepper + a celery stick.
SO what next-was it time to nag about the gym in a bag yet?
NOPE and here’s why. Terrence had low energy levels so we needed to start him out slowly with the idea of exercise and he sure didn’t want to do it DAILY- but we’re tricky in a good way.
We asked about sleep (not perfect due to lots of wake-ups) so we gave him our help falling asleep articles to read.
And energy? Not so great but not too bad-not burnout-not adrenal- fatigue -MOSTLY from his awful diet, causing inflammation of his body and we discovered soon, chronic constipation as well.
So we fixed his energy. Since that is not today’s topic please just check the blog for “how to’s.” See if you need mitochondrial supplements as well-he didn’t but you might. Terrence was feeling better, eating healthier and starting to drop a few pounds.
Terrence had some mild non-physiological-eating mood issues so I had him take some happy brain chemical precursors in hopes of pushing him to the edge of wanting to get up off of his chair.
I had him take 1600 mg of SAMe and 4 L-tyrosine capsules 2x daily. I chose those because he had some issues with sugar cravings and was a little irritable along with being a bit depressed. He consented to counter-act some of the risks of sitting all day with a stay-put-yoga ball. OK! so that was something. He enjoyed balancing and stretching and even bouncing a little. Amazing, he was enjoying a form of exercise already. The gym in a bag wasn’t out of the bag yet. O.K, incredibly bad pun.
Time for Gym in a bag NOW Terrence?
Nope, he wanted us to fix his constipation
OK, this was easy. Unlike previous members who turned out to have “leaky gut syndrome” he really had his issues from lack of fiber and sitting so much. But the secret to getting him WALKING was that he wanted a dog- he just didn’t know how to take care of one. It turned out that he lived close enough to me (and you all know how much I love dogs), that I went with him “to get everything” including the dog! He named her Coco. Of course she was a rescue.
Terrence and Coco’s walking program
After he was given the OK by his doctor, we gave him his plan:
The majority of training programs use a “Target Heart Rate” to define the effort that should be maintained during the various routines in order to achieve the desired fitness goal.
Since everyone is at a different level of fitness, there needs to be a practical and easy way to correlate the level of effort to the “Target Heart Rate”.
Probably the most popular method that is used in most fitness program today, is to refer to the RPE value based on “Borg Scales”.
These borg scales, along with the concept of the RPE (Rate of Perceived Exertion), were invented in the 1960’s by a Swedish Doctor named Gunnar Borg, PhD, M.D.
Dr. Borg knew that lab equipment could measure the intensity of exercise (the level of effort), but he created his scales so that people could accurately estimate this intensity (or effort) for themselves, without the need to do it in a fancy laboratory environment.
Experience has shown time and again that the RPE values are very accurate and reliable for use in fitness training programs.
This is why you will continually hear about RPE values in fitness programs.The two most popular Borg scales are the 10-Point Borg Scale and the 20-Point Borg Scale.
Some programs use the 10 Point Scale, while some others use the 20 Point Scale. Since the 20 point scale exertion rate is more popular, here it is:
NOTES about RPE values when using the 20 Point Borg scale:
• RPE 11 (60% of Max Heart Rate): THIS IS WHERE YOU WILL START FOR ALL ACTIVITY IF YOU ARE A BEGINNER (Terrence and Coco started here of course)
• RPE 13 (70% of Max Heart Rate): THIS IS THE PEAK EFFORT FOR “MODERATE ACTIVITY”
• RPE 15 (80% of Max Heart Rate): THIS IS THE PEAK EFFORT FOR VIGOROUS ACTIVITY
Cardio-type-fitness for Terrence:his realistic part 1 for an exercise routine to lose weight
Moderate intensity training which is where we got Terrence and Coco to within 3 easy months:
- Take 220 – subtract your age – multiply by 0.6. Do this again but multiply by 0.7 this time.
- These 2 numbers give you the range within which your heart rate needs to remain during moderate intensity training.
This is your “Target Heart Rate” range which can be tracked on a simple armband monitor or on most pieces of exercise equipment until you learn what the intensity “feels like”. This is easily achieved by walking at a brisk pace, swimming, or using “cardio machines” at a slower pace. Now, if you are a beginner, you always need to start out aiming for a lower target heart rate. The easiest way to do that is by using the appropriate Borg scale of RPE (Rate of Perceived Exertion) above, to correlate your target heart rate to your effort.
The recommended time to spend doing this is a minimum of a cumulative 150 minutes per week (per the U.S. Centers for Disease Control and Prevention). However, the American College of Sports Medicine guidelines calls for 15-60 minutes per day, 6 days a week for those doing moderate intensity training.If you are doing moderate intensity training you can also use the Borg scale above instead.
I personally feel that if you are doing only Moderate Activity, you need a good 45 minutes, 6 days per week. This is a cumulative 270 minutes per week. And guess what, because it was Terrence’s time with Coco, he did it like clockwork! Update 2016: High intensity interval training cuts time and gives the same results. However it doesn’t substitute for time spent with your “best friend.”
Was it time for Gym in a bag?
Remember how we discussed that Terrence hated gyms (not sure if I told you that yet but indeed he hated them) but that he needed to increase his muscle mass?
I then introduced him to what I find perfect for many patients and AWS members. It’s a great device that can be used only 15 mins 3x or 20 mins 2x a week and you will decrease body fat and increase your muscle mass. It’s called the gym in a bag and it works so well it’s amazing.
As a former fitness club owner I will tell you honestly that this works as well and much more efficiently than multi-million dollar gym equipment!
Terrence trusted me and got himself one. He got the gym in a bag and even used my personal workout which I share with all members and actually with everyone if you buy it and want my workout. Here’s my quick gym workout.
And that was that! He finally was healthy, feeling happy, and was able to muster up enough energy and courage to go out and meet people. He met his current girlfriend Jeannie at the dog park and was able to turn her onto his now healthy lifestyle and of course Jeannie is a new AWS member. She thought she was “too young” to need my help so she decided to chat with me and you can too. And that is Terrence’s story.