LIVE MONTHLY COACHING With John Assaraf and Guest Expert Ari Whitten

Secrets to Achieving your Ideal Physique

The Ideal Physique Throughout history, the ideal physique has meant two things: – Lean – Muscular Greek pottery 525 BC

THE SECRET 1. Our genes do not differ from our Paleolithic hunter-gatherer ancestors. 2. Cultural evolution now occurs too fast for genetic accommodation, resulting in an ever- greater dissociation between the way we live and the lifestyle for which our genome was originally selected. 3. Our Ancestors diet and lifestyle holds the key to realizing our ideal physique.

So how did we go from looking like this…

To This…

The Standard The reality is that what we now consider elite athletes were once the norm in every hunter-gatherer society. - Dr. James Chestnut There is a great deal of data to show that the strength, agility, stamina, power, bone density, body composition, and muscle mass of average hunter- gatherers was equal to that of todays Olympic athletes.

The American Trend In 1960 the average weight for a man was 160 pounds. By 2002 that had jumped 191 pounds! In 1960 the average weight for woman was 140 pounds. By 2002 that had jumped 164 pounds! 65% of Americans are overweight or obese

The Same Genes Our genes do not differ from our Paleolithic, hunter-gatherer, pre- agricultural, pre-industrial ancestors. The human genome has changed less than 0.02% in 40,000 years. - Dr. Loren Cordain - The Paleo Diet, 2002 Modern Homo sapiens are still genetically adapted to a pre-agricultural hunter- gatherer lifestyle because the overall genetic makeup of Homo sapiens has changed little during the last 10,000 years. - Journal of Applied Physiology 93: 3-30, 2002

Mismatch between lifestyle and genes Cultural evolution now occurs too fast for genetic accommodation, resulting in an ever-greater dissociation between the way we live and the lifestyle for which our genome was originally selected. From a genetic standpoint, humans living today are Stone Age hunter-gatherers displaced through time to a world that differs from that which our genetic constitution was selected.

Most Commonly Eaten Foods White Bread Coffee Hamburgers French Fries Pizza Hot Dogs Affluent populations habitually consume a diet that was unknown to the human species a mere ten generations ago. - Conquering Suffering, Enriching Humanity, The World Health Report – WHO, Geneva 1997

A Healthy Standard? The food guide pyramid, was published by the USDA in 1992

Typical American Diet 756 Doughnuts 60 Pounds Cakes & Cookies 23 Gallons Ice Cream 7 Pounds Potato Chips 22 Pounds Candy 200 Sticks Gum 365 Servings Soda Pop 135 Pounds Refined Sugar

Obesity Trends* Among U.S. Adults BRFSS, 1995 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 2006 (*BMI 30, or ~ 30 lbs. overweight for 5 4 person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% 30%

A Healthy Standard? The foods are divided into 4 basic groups: meat & fish fruits & vegetables milk & dairy products Bread, grain & cereal Our ancestors living before the development of agriculture (10,000 years ago) derived all their nutrients from the first 2 groups.

The Result World-wide, the adoption of this diet has been accompanied by a major increase in coronary heart disease, stroke, various cancers, diabetes and other chronic diseases. Conquering Suffering, Enriching Humanity, The World Health Report – WHO, Geneva 1997

A New Standard Our ancestors diet and lifestyle holds the key to maximizing our potential for the ideal physique.

OUR ANCESTORS DIET Consumed primarily fruits and vegetables (65- 95% of their diet was plant foods) Average American eats only 3.6 servings of fruits and veggies a day! – Thats including fried potatoes, jams, and fruit juices! They had a fiber intake of 100 grams / day – Typical American diet has less than 15 grams – Improves insulin sensitivity, Improves gastro-intestinal function, Helps maintain normal cholesterol levels, increases satiety and reduces caloric intake The remainder of their diets were made up of lean, free-range, grass-fed game meats, wild fish, nuts and seeds They had the ideal fatty acid ratio of between 2:1 and 1:1 of Omega-6 : Omega-3 The modern ratio is between 20:1 and 50:1 Increase thermogenesis, Increase insulin sensitivity, Increase the secretion of Leptin, Encourage the burning of stored body fat, Inhibit the production of a specific enzyme that helps to create body fat You must eat the foods your genes are designed for! ALL your food should come from food groups that existed prior to the agricultural revolution In other words, if it doesnt run, swim, fly or grow out of the ground as a fruit or vegetable, DONT eat it!

What are the results of your program?

THE OPTIMAL MINDSET FOR ACHIEVING YOUR IDEAL PHYSIQUE

Those Who Want Results vs Those Who GET Results The more I'm around in the strength training/personal training field the more I notice one thing: there are mainly two kind of people in the gym - those who are training to get results and those who are training because they love it. Ironically over the long run, only the latter normally get results! Some people who train merely to get results will sometimes get short term results, but they never achieve long term success. – Why? – Because after the initial phase (where results can come quickly) progressing physique and strength- wise can become extremely difficult and arduous work So if are in it only for the results, these will never come fast enough So you have to work HARD to make changes to your body, and if you don't love the process you wont make it! If somebody gave me a pill that would stop my strength and body comp progress forever I'D STILL TRAIN AS OFTEN AND AS HARD AS I DO NOW. Because I love training, and challenging myself. The changes my body undergoes are just icing on the cake.

Those Who Want Results vs Those Who GET Results Progression is never linear – you will have ups and downs Because of the non-linear aspect of progression people who are in it only for the results open themselves to "solutions" that are actually counterproductive: – Magic Pill Diets, Steroids, appetite suppressants, diet pills, stimulants, etc. – Constant program change – Stop training entirely because its not worth the effort

Mastery Focused vs Results Focused As George Leonard says in Mastery: The Keys to Success and Long- Term Fulfillment How do you best move toward mastery? To put it simply, you practice diligently, but you practice primarily for the sake of the practice itself. …The desire of most people today for quick, sure, and highly visible results is perhaps the deadliest enemy of mastery. And as Russell Simmons says, Some people say keep your eyes on the prize, but I disagree. When your eyes are stuck on the prize, youre going to keep stumbling and crashing into things. If you really want to get ahead, youve got to keep your eyes focused on the path.

The Secret to Results If you are in it only for the results... you wont get much! The real secret to getting long term progress is to… FALL IN LOVE WITH THE PROCESS!... let training become one of your passions. That way you will approach every session like it's a privilege to be there, you'll be excited and motivated to train hard and as such you will get more results.

TRAINING

Traditional Cardio is DEAD Aerobic training is DEAD Why have we been told for the last several decades to do aerobic training? They said it: – Burns fat – Develops aerobic capacity (cardiovascular fitness) It is inefficient and ineffective to the extreme Whether your goal is to look better or be healthier or perform better, aerobic training is a vastly inferior method of training. Brief, sprint-like efforts lasting between 3-60 seconds is the path to transforming your body in the shortest time. – EPOC 36 hours – HSL (hormone-sensitive lipase)

Traditional Cardio is DEAD If you want to look better, interval training. If you want to get in better shape or better cardiovascular fitness, interval training. The million dollar question: Why does anybody do aerobic training? Because its easy! I look at aerobic training and think there is no one who should do it. There is no legitimate purpose for this form of activity. The only thing its good for is if that is what you want to do – if you want to run a 10k, then practice running 10ks. But if your goal is to perform better or look better, whats it good for? Nothing. Thats why we do not at any time, do aerobic training in my facility. - Mike Boyle, a world-recognized authority on training

The MYTH of Spot Reduction that Wont Die Weve all seen TV infomercials for Ab Blasters and other crunch machines that claim to shed inches off your waist – Built on a false presupposition People ask me all the time what to do about this problem area or that one – their hips, their stomach, their arms, their butt, etc. – The area you store fat in is irrelevant. The answer to fat loss is the same regardless of the area you store fat. And its not to starve yourself to create a caloric deficit, the real solution is to … Increase Caloric Flux!!

Caloric FLUX You want to break free of the caloric restriction model based on consuming less calories than you burn and start thinking through the MAXIMAL CALORIC FLUX model An example to illustrate the point: – Person #1 burns 2,000 calories per day and ingests 1,700 – Person #2 burns 3,500 calories per day and ingests 3,200 calories – It is the SAME 300 calorie deficit per day, but the second person has a far higher caloric flux, and as a result they will have a much leaner, more toned physique. – Person 1 will look like the average, mostly sedentary dieter. Person 2 will look like an elite athlete. Very high caloric intake and extremely high caloric expenditure is the path to extreme body transformation

How to Increase Caloric FLUX Increase daily activity, but more importantly increase resting METABOLIC RATE – This makes it so youre not only burning more calories during your workout, but also during the other 23 hours of the day! Add more muscle to your body! – Everyone – and I mean EVERY one – regardless of what they say their goals are (to be thinner here or there, to lose fat, gain muscle, get more toned, etc) wants the same two goals: To lose fat and gain muscle. – More muscle = faster metabolism Every additional1 lb muscle = 50 calories /day 10 lbs of muscle = 500 cal/day x 7days/wk = 3,500 cal = 1 pound of fat This is the KEY to putting fat loss on autopilot that virtually everyone who tries to lose fat misses! This is the difference between WORKING OUT and TRAINING….

Working Out vs. TRAINING Maybe you already go to the gym and you think you work out hard… You say, Yeah, Ive been sweating, challenging myself, pushing myself, and I burned ____ calories on the elliptical machine. Well, sweating and burning calories is not the real goal were after. Just burning calories and trying constantly to burn more than you take in is a LOSING BATTLE that will ultimately end up in metabolic slowdown. The real goal of training is the systematic and progressive creation of new stimuli that the body is required to adapt to. If you do not consistently create these stimuli for adaptation, you may be sweating and burning lots of calories, but you will NOT change your body to any significant degree. If you DO create these stimuli, then you will increase muscle mass, and resting metabolic rate, which puts fat loss on autopilot. This is a WINNING battle.

The #1 Workout Mistake People Make! Not understanding the difference between working out and TRAINING. – The Art of Balancing Progression, Consistency, and Variety The need for VARIETY: – The body adapts to a given training program every 3-5 weeks according to research done by expert strength coach Charles Poliquin. So those who remain doing the same exercises for roughly the same sets and reps for month after month, year after year, have been wasting their time since the first month ended. The need for CONSISTENCY: – There are also those who try to always keep the body guessing and do different exercises and workout programs constantly. These people also go nowhere fast, as this style of training lacks enough consistency to provide a progressive stimulus. – Both of these ways of exercising – which almost everyone falls into – lead straight to nowhere. For PROGRESSION to happen, we need a systematic overarching program of training with month- long microcycles (to give training variety every 3-5 weeks) intelligently programmed into the larger training macrocycle (to give enough consistency for progression to take place).

How to Structure YOUR Workout Program Overall program structure should be determined by the primary goal: Fat Loss or Muscle Gain – Work in 3 month macrocycles – Work in 1 month microcycles – If your goal is fat loss, then you would do the first and 3 rd month as fat loss programming, and the middle month would be a muscle building phase. – You should not constantly change all your exercises… ALL phases should use variations of the 7 main movement patterns (squat, deadlift, lunge, horizontal press and pull, vertical press and pull) and have a constant focus of mastery of these movement patterns. – The focus is CONSTANT PROGRESSION on these 7 movement patterns

FINAL TIPS AND TRICKS FOR CREATING YOUR IDEAL PHYSIQUE The single MOST important determinant of leanness is the difference at the end of the workout between FATIGUE and ACTIVATION! – This means that if you hope to be lean, fit and toned, you need to drastically rethink the way you are currently working out. – More than likely all of your workouts now are creating little to no activation and tons of fatigue. This is the OPPOSITE of what creates a lean, muscular physique with a raging metabolism that puts fat loss on autopilot. Most people work out with only fatigue/endurance-style training, with little to no explosiveness, little to no acceleration training or plyometrics, only one speed of training, training to failure, and emphasized eccentrics. – This is a recipe for decreasing insulin sensitivity, converting fast twitch muscle fibers to slow twitch, decreasing metabolic rate (long term), and creating nervous system fatigue and burnout. Increased training frequency – daily and weekly – Training segmentation (increased EPOC, increased motivation and physical performance, decreased neural fatigue) Increasing energy demands of each exercise and each workout – Compound movements rather than isolation movements – Whole body workouts rather than body part splits Priming the nervous system and hormones for maximal fat loss – Maximize insulin sensitivity through emphasizing explosiveness, maximal tension, and maximal neuromuscular activation – Handstands and Jumps No extra time, big extra results

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