Click on any question/FAQ to expand.I agree that your program sounds great. But I'm so out of shape and sluggish, I barely have enough energy to get through the day. How can I possibly start such a difficult program?
I’ve often had clients who considered the idea of changing to a healthier lifestyle hopeless. But I promise you it’s not. I’d suggest first of all that you don’t look at the ultimate goal, but just take the program for your genetic type one step at a time. Start out with ten minutes of body motion once or twice a week. Ease into your new way of eating gradually, cutting down on your old favorites bit by bit while you add the new foods in. Mixing your pastas and cereals to include some whole grain is a great way to start.
Even those small steps will effect a positive change in the way you feel, making it easier for you to gradually do more.
Is food cooked in microwave ovens safe to eat?
There is some controversy about the safety of food that’s been cooked in a microwave oven. I c an’t say that I know all the answers. Probably, in a perfect world, it would be better to cook food in a more conventional way. But the reality is that most cooks are far too busy to spend hours in the kitchen preparing meals. I feel that the food itself is more important than the way it is prepared. As long as you are eating basically pure, wholesome, unadulterated food, go ahead and use the microwave, especially if it makes it easier for you to use those foods.
Likewise, frozen vegetables and fruits lose some of their natural nutrients, but not all, so use them for convenience.
How can I get rid of cellulite?
Cellulite is a conglomeration of white fat cells. When these cells aren’t completely full of fat, they are compacted into a smaller area. However, once they are full, they form pockets between strands of connective tissue, resulting in a dimpling in the surface of the skin.
To make things worse, these deposits of fat are part of a survival mechanism left over from the days when famine was a common part of life. They are intended for long’term storage. They have a relatively poor supply of blood and are the last part of your body-fat stores to be used.
The good news is that if you eat right and get the correct amount and intensity of body motion for your type, eventually these fat stores will be used, and the cellulite will noticeably diminish.
I've reached a wight-loss plateau that I just can't seem to break. I tried all the recommendations in my genetic-type section, but nothing helped. How can I get to losing again?
A weight-loss plateau is a kind of biological and metabolic accounting period. Your body is evaluating where you are and deciding whether you need to keep going in order to be as trim as you’re genetically programmed to be.
Before you decide that you’re really stuck, you need to check a couple of things. the first, and most important, is to make sure that you’re training in your target zone for the amount of time recommended for your genetic type. I am continually surprised at the many experienced exercisers who assume they are in the flow zone but really are not. If you haven’t done so already, now would be a good time to buy a Polar pulse monitor to help you keep track of your true zone-time. (For recommended heart rate monitors click here)
After you’ve confirmed you’re in the target zone for the specific amount of time for your type, then experiment within that target range. If you’ve been working out at 65-75 percent range two or three times a week. Or if you’ve been doing your zone workouts at the high end, try dropping back to the low end for a few sessions.
Another strategy but often effective way to break away from a plateau in to go into “boot camp” mode. For tow or three days during the week, work out a second time for twenty-five to thrity-five minutes. Then continue with the double workouts days three times a week until you begin losing weight again.
Another approach that is often successful is either to add another endurance session or to increase your regular sessions by 10-20 percent. Don’t add more than two extra-long sessions, and be sure to drink plenty of water, especially if you work out more than sixty to sixty-five minutes at a time.
If all else fails, you can try what I call controlled shock therapy, the purpose of which is to keep your body from getting too comfortable where your fat thermostat is currently set. This isn’t realistic for everyone and is only practical if you plan for the time. To do it, plan a long, tough body-motion excursion. Go for a fifty-mile bike ride; hike down and back up the Grand Canyon. Backpack one hundred miles in a week. Go climb a mountain. This kind of challenging activity will definitely turn down your body’s fat thermostat and get you back into the losing mode.
The bottom line is that plateaus are just a metabolic accounting. If you ride it out, as long as you’re doing the right amount of body motion will get through the plateau.
I hate doing speed bursts - Since I'm not overweight, can I skip that part of my body motion regimen?
If you’re in the right range-both in body weight and fat percentage, you don’t really have to do the speed bursts. But take care that you don’t become too complacent in a comfort zone. For optimal toning and conditioning, your body requires moving out of that comfort zone from time to time. If you can’t bring yourself to do speed bursts, then challenging yourself regularly in other ways, by carrying a heavy pack up a steep trail, doing a long hike, or an equivalent activity.