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Improved Nutrition for Improved Results, Part 2
Dear Friends,
Just a few days ago, in Part 1 of this blog series, I shared information about 3 fundamentals to a healthy and sustainable style of eating.
Specifically, I pointed out how important it is to plan ahead of time so you'll know what you're going to eat and when. I also emphasized how important it is to create the right environment – one where you're surrounded only by healthy, nourishing foods. And, I shared some good news about "the nutrition shake solution" and a 10-year scientific study at Harvard University which showed that people who have 2 nutrition shakes a day, in addition to whole food, were able to experience both short-term positive results, as well as sustainable, long-term results. The scientific facts showed that the nutrition shake users, over a 10-year period, were 32.6 lbs. lighter than the "control group" which didn't use nutrition shakes.
By simply following these 3 key strategies each day, you can count on improved results in your body's energy level, your rate of fat loss and, if you add in a few days a week of weight training exercise, you'll also enjoy stronger, healthier, more metabolically active muscles.
All good stuff, right?
Right!
So now let's take it to the next level by thoroughly answering the following frequently asked question.
"Healthy eating has been one of my biggest challenges. I've been able to successfully overcome struggles in many areas of my life and I'm very eager to continue to change. But here I am, going on 40, and I'm realizing that for half my life now I've been unable to overcome an unhealthy relationship with food. I understand diets don't work for me. I just can't seem to get away from certain foods. How do I kick my cravings for high-sugar and high-fat foods, once and for all?"
This is a question which deserves a complete answer, so here it is…
It's important to remember, especially during the first month of making a change, that our bodies crave what they're used to, not necessarily what they need. And this is how eating patterns work. Very often, these patterns go back years, even decades; they are well engrained within our "neural network" (brain circuitry), and it takes time before we can re-wire the system.
"Our bodies crave what they're used to, not necessarily what they need."
Some say you can develop a new habit in 21 days, and that may be true for certain things like taking a new route to work; however, it may not always be as easy when it comes to changing our eating patterns. You see, the foods we eat create chemical, almost drug-like responses in our bodies. Food affects our mood, our mindset, our level of awareness, and our level stress or relaxation. And so sometimes when we don't eat right for long periods of time we can actually become a little, or even a lot, addicted to those chemicals. Addiction exists on a pretty broad spectrum – anywhere from superficial to a deep psychic hook that doesn't come out easily. As such, cravings for an addictive substance like sugar can be managed within a couple of months if it's not too serious; or it can require 4 or 5 months or longer.
Re-aligning our biological or neural pathways is one of the most powerful things people experience when they go through the transformation process. And it happens, of course, whether you know about it or not. I believe that being consciously aware of the process can be an advantage, especially in terms of "relapse prevention." In this context, I'll say relapse is completely falling back into old habits, patterns or addictions.
"Addiction exists on a pretty broad spectrum –
anywhere from superficial to a deep psychic hook."
Think of it this way – the old circuitry is like a dry river bed. It's always there, and as long as you're diverting the energy water (energy flow) in a new direction, it'll remain inactive; however, if we drift back into our old style of thinking and eating, and this happens to so many people, oftentimes slowly but surely, it'll eventually get to a point where it's like a damn bursts and water (energy) gushes through the river bed again. When this happens, it's very often worse than it ever was before. Anyone who's yo-yo dieted, losing weight for a few months, only to fall back into unhealthy eating habits, and subsequently gaining all the weight back and more, has first-hand experience of this.
The good news is, there's a solution and a sustainable one at that. A big part of it is awareness which we're gaining now just by reading along in this blog. Another part of the solution to transform your eating from unhealthy to healthy is an active step.
BREAKING PATTERNS WITH INTENSE EXERCISE
When I work with people who are seemingly stuck in any unhealthy pattern, one of my first recommendations is to get moving with high intensity interval training. An example of this type of exercise would be climbing up a steep trail for 1 minute, then walking down, then climbing back up, walking down, then climbing again, completing 5 to 10 intervals. The 20-Minute Aerobic Solution which I featured 10 years ago in Body-for-LIFE is another good interval training method.
Now, a lot of people know by now that interval training has been scientifically shown to double, even triple, the amount of fat the body burns, compared to longer duration (an hour or more) of moderate intensity exercise. It does this by dramatically increasing the oxidation and metabolism of stored bodyfat over a 24 hour period. The "calories burned" reading on exercise equipment means next to nothing, because what we really want is to burn more fat calories all day long not just while doing the workout. This is something that is generally very well known throughout our transformation community. However, another one of the powerful benefits of intense interval training is not so well known. You see, intense training is sort of a crowbar to break the hold of addictive patterns of all kinds. The brief periods of high stress, with increased heart rate, blood volume and oxygen consumption, produce a natural and uplifting cascade of neurotransmitters which actually satisfy the appetite and craving centers of the brain. And the effect is very immediate. And it can last all day long. You have to work for it, but it's so worth it.
Specifically, high intensity interval training works because it releases healthy amounts of catecholamines (dopamine, epinephrine, norepinephrine), which satisfy the primary reward centers of the brain. These reward centers all too often become chemically depleted by our modern way of life and that can make us vulnerable to addiction.
Intense training also increases endorphin and seratonin levels; so much so, that over a period of 6 months, it is more effective in treating depression than the most widely prescribed anti-depressant drugs. And what do you know, no side effects either.
Moderate exercise like a good steady three-mile walk doesn't completely produce this effect – it doesn't produce the level of neurophysiological healing as the high intensity work does. I can tell you from direct experience that the days that I get in 20-30 minutes of intense training are by far and away my most productive, energetic, and fulfilling days. They're also the days when I just naturally, without any effort, feed my body the right way. An hour after my exercise session, there's nothing I crave more than a nutrition shake and water. And that's a good sign. In fact, my intense interval workouts put me in a completely different state of mind. And on those days when I don't workout intensely, well… it requires much more conscious effort to eat healthy and stay on top of my game.
"Intense training also increases endorphin and seratonin levels;
so much so, that over a period of 6 months, it is more effective in treating
depression than the most widely prescribed anti-depressant drugs."
I've known about the power of this type of training for many years and that's why I always recommend the one-two punch of healthy eating and quality exercise. But in the last couple years, I've had the opportunity to work more and more with young men and women who are recovering from drug and alcohol addiction as a part of their transformation. In addition to their standard recovery work, I incorporate daily exercise in the form of beach runs, hill climbs, and spinning at the gym... and afterwards they just light up! The difference in their mindset and their ability to kick compulsive cravings is stunning! It's a very promising adjunct, it's simple to incorporate, and again, what do you know, it's free.
So here's my recommendation: If you want to flip the switch from an unhealthy to a healthy appetite and enjoy all the health benefits which come with that, be sure to incorporate high intensity interval training into your life transformation work. It will help you break free from old patterns and create new ones. And that, in turn, will help you enjoy improved results that you can sustain for a long, long time.
In my next blog, Part 3 of this series, I'll discuss another important element of our nutrition and health transformation which is how to incorporate sunlight, the essential element for radiant energy, into your daily nutrition plan.
Until then…
Bill
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Hi Bill, I would love to have more indepth nutrition information for a healthy diet. I am 47 years old and my Mother died when she was 46 from cancer. I recently became very aware of trying to eat organic whenenver possible and I am very interested in learning more. One of my main reasons for joining the T.com site was to be able to change my diet and exercise so that I can live a long healthy life. Thank you for caring enough to offer us your knowledge. Jill;-)
Thanks, Bill. I really needed to read this today. I've been struggling with binge eating and unhealthy foods and have been looking for an answer. I will try this, starting tomorrow. First thing I will get up for interval training - running 3 days (in preparation for Denver - I WILL somehow be able to go!!) and 3 more days 20 minutes of HIIT on either the eliptical or bike. Weights will be in the afternoon or evening. I have faith that this is the answer I've been looking for. Thanks! Liz
Hi Bill, Have you posted the Blog on Part #3 on the Nutrition Series yet? #1 and #2 was extremely helpful and I'm anxiously awaiting an update to continue my learning in this difficult area of my transformation. I don't see it here. Am I missing it? Thanks for all you do.
I really needed to come back and read this today. I'm at the end of week #5, realize this is a lifestyle change, but sitting here over the past few days craving those sugary items that I used to. I didn't realize that it could take 4 months to really change that pattern!!! (Hence 18 weeks, eh??) This just gives me a boost to know that I'm fighting a good fight, and the change will happen! And yes, I feel great after an intense workout -- especially first thing in the morning! Makes the rest of my day feel much brighter! :)
Hi Bill: I love your posts! They are always full of new useful information. I think I have a strange or wierd twist to the craving part for me anyway. Since I have been on BFL< EFL, T, I haven't craved anything . . . not since day one. I think my body was so starved for nutrition that I actually "crave" the healthy foods that we are supposed to eat and I haven't used more than three free days since I started. I started training hard right away and supplementing so maybe my body went into swing healthy mode immediately. I just can't figure it out. Since I was an advid wine lover and daily wine drinker (which I gave up) for the sake of the body fat and to avoid any addictions, I would catch my mind thinking it was "wine time", but it didn't haunt me like a craving. It was more like breaking a bad habit of "I am used to having wine with dinner or at night". I electively broke the wine habit, but although I understand resetting the metabolism with the freeday, I just want good food. If I miss a meal or two in a day during the wk, I reserve that day as a free day because I broke program. Your tips have been amazing and helpful. The more good foods I eat, the more I want! YEA! Going to get back on climbing the incline when the weather breaks. I love your outdoor attitude since I am usually a homebody. Thanks Kristy (Strong4Life)
Hi Bill! I have been a long distance runner for a few years (we call ourselves the 'back of the pack" runners). I run intervals 5 min run/1 min walk. And this was good for me after just having my third child. However, I tend to get overuse injuries (weak core) and I have not lost any body fat (31%). I am in my fourth week with the challenge and have just read about your 20 minute aerobic workout. And this morning that workout was harder than going out for a long run for me. I also noticed that I wasn't really hungry for my morning meal after the workout. The information you provided in this blog makes so much sense to me now. Thank you so much for all of the information that you are providing! I feel that now my exercising will accomplish some results! Thank you, thank you!
Thank You Bill I'm going to make my meals for the next day now. If I have them ready I don't need my ATM card tomorrow. No excuses because I have my meals with me.
I was fortunate enough to have gotten the flu about a month before I started this transformation. I got so sick that my body was completely cleansed and I haven't craved sugar since. I still like some sweets, but have no problem saving it for a free day. Even then, I have to force myself to eat something unauthorized. I am enjoying the healthy foods. Same as you, especially on the HIIT days! I need my berries, fresh greens, and either pear or apple slices. Bill, thanks for the reminders and constant encouragement! I am loving this journey!
My body craved pizza the other night and I gave in, but cleaned up my spilled milk over the weekend :-)
Thank you for the info. I'm excited to add interval to my jogging nicole
Thank you--as always you understand exactly what I needed/wantedto here. THANK YOU also for the AWESOME RightLight Sale, money is tight here (as it is in many places) and the sale made it possible for me to get my products without 'hurting' the checkbook. Thank You again Take Care and God Bless Kathi
Wow Bill this is so so true. Looking back at the days in which I do alternating sprints/running on the treadmill in the morning for my 30 minutes of cardio are days that I don't ever binge eat (the times I have binge eaten are usually always on Sunday-when I don't excersize at all, or on Saturdays-when I do weight lifting) On those cardio days where I do sprint/running intervals I always think about being excited to eat my oatmeal and healthy eggs. What can I do about my weight training days though to keep my mind off binge eating? Does anyone have any suggestions. Katie
Bill! This is simply awesome information. Even as someone who has completed a challenge I still have cravings and have to fight old patterns. Right now I am reprogramming my body and mind back into good patterns. Thanks for this post.
I have become a HIIT addict. "Don't leave the gym without it!" Your pictures of downtown Denver were nostalgic for me too. My grandpa was a Coors Beer Distributor and my dad bid on a distributorship, which brought him to Golden. He came back telling us all about how great it was up there. Later, in the late '80's, I edited Houston Living Magazine in Denver at A.B. Hirschfeld Press and the print rep took me to a Broncos game and a Nuggets game. We also had the best steak and lobster I'd ever eaten at Emmeline's. Awesome!!!
WOW! Here I am, part of this wonderful community, and I'm adding my comment right after Kelly Adair - my first inspiration from the BFL "Bible"! This is all too cool! To make things even better, I realize I'm right on target with my workday workouts: my office building is 6 stories high, and I combine my am and pm breaks into one longer break so I can do rounds on the stairs (not unlike hiking up a steep hill, walking down, heading back up). It's free, it's close at hand, and by the time I get back to my desk I've breathed out all my work anxiety! YES!!! Thanks for everything, Bill!
Greetings from your OLD friend in Omaha, Nebraska! Eleven years ago today....YOU came into my life, Bill Phillips! Eleven years ago today I stood there in front of the camera to take my pink-bikini "before" picture. Eleven years ago today I made the decision to make a change. Eleven years ago today I fell in LOVE with feeling good, feeling strong, and knowing I wanted to help change peoples' lives! Eleven years ago today I knew NOTHING about nutrition. Eleven years ago today I didn't know the difference between a barbell and a dumbbell. Eleven years ago I did not what a meal replacement shake was. Eleven years ago today I did not know an effective cardio workout could be done in just 20 minutes. Eleven years ago today I did not know I could be a great mother to my daughter. Eleven years ago today I did not know I could still look and feel good at 47 years old! Eleven years ago today I really had no idea who the real Kelly Adair was. Eleven years ago our economy was in tact. No matter what your circumstances, especially in this challenging time, I pray for your strength, happiness, and health. I am truly blessed on this day, April 24, 2009 that I was given the oportunity to hopefully havie just a little influence on some of you! Thank you for allowing me to still be part of this most amazing and beautiful community. Humbly and Gratefully, Kelly P.S. I love you.
I remember feeling that craving for greasy food. I felt yucky for about the first three weeks until my body began getting used to good food. I love the feeling of pushing harder during cardio. I have achieved more fitness than I thought possible, and in a very short time. Thank you so much for writing Body For Life, and for creating this site. It has changed my life. Robin
That's cool that you describe people’s attachments to certain foods really just being attachments to the patterns of behavior that go along with the food. Some people are like I gotta have my cigs with my coffee, or my milk with my cookies, or my popcorn with a movie. That's just like a pattern of behavior where they associate the popcorn with the movie, not an actual love for the popcorn. I attached eating sugar to just about everything: desserts after meal, candy at movies, candy at games, eating candy for fun. It was hard to kick sugar, and it took about four months for me to do it. I look back in my journal from November, and I see "Do not eat sugar or drink alcohol" "Stay away from sugar and alcohol" written everywhere when I was identifying ways to avoid bingeing. I had to finally just get so fed up with it and make the decision to not eat it anymore. Then the cravings went away in like a week!
That's also cool you talk about neural pathways, because I recently learned about how we can create new, positive neural pathways in our brains by consciously thinking positive thoughts. The pathways can be formed by heavy traffic of positive thoughts, just like a trail can be formed by heavy traffic of hikers. I guess when the new, positive thoughts start to disappear, then the pathways will begin to disappear, just like a trail with would if no one walked on it anymore.
I also was reading about relapse prevention yesterday: expecting high risk situations and having a plan and coping strategies to effectively deal with situations. That makes sense that developing new neural pathways- new ways of thinking- is connected to relapse prevention because the neural pathways would affect the decisions made in high risk situations like holidays, travel, and adversity.
That's really interesting that intense exercise can break addictions and cravings. It makes sense, because the chemicals that are released when we exercise are the ones we seek to feel when we engage in addictive behaviors like substance abuse. Another benefit of intense exercise (or just exercise in general) is that it increases a person's self esteem, self confidence, and self efficacy because a person senses the satisfaction of setting and achieving a goal (I will exercise intensely for 10 minutes), which makes the person more confident in her ability to set and achieve other goals, like overcoming an addiction and making healthy food choices.
Intense exercise definitely makes me feel happy, but I didn't know about its effect on breaking addictions. It's prob helped me alot then, but I just wasn't aware of it's role in my recovery. Thanks for the blog Bill =)
The HIIT is great! I was so down yesterday morning and did a 30 minute walk/run and really pushed the 10's! My mood just elevated and the rest of the day was so much better! Thanks, Bill for pointing this out!
I absolutely love HIIT – I do it with both cardio and weights. I am losing weight faster this way, plus I love that ‘High’ feeling I get and maintain for hours at the workout!!!
WOW-so interesting. If there is one thing that I have a food addiction to -it is chololate. I even gave up theshakes and meal replacement bars for a few weeks because I felt so addicted. All my workouts have been in the PM-and I don't crave anything after-If I switched til the AM my craavings may go away for the day!
And for those of us who may be experiencing a slight delay due to adversity, and can't do INTENSE workouts for a while, don't give up completely - do WHAT YOU CAN - consider yourself as starting somewhere and moving onward - even if it is only an inch at a time per doctor's orders - DON'T QUIT!!! Quitting means going backwards.... There's always SOMETHING we can do to keep moving forward - --Johnnie--
As always, BP - you hit the nail on the head. When I first started BFL, I really struggled with the nutrition component -the cravings were brutal. I was also working out in the evenings. When I made the switch to do my workouts in the morning (5 years ago) it was just AMAZING. The HIIT stays with you all day and it was soooo much easier to avoid the wrong foods. Like you, I get done with my workout in the morning and in about an hour I am seriously craving a shake and water. That's it. And I feel great. Interesting to learn about all the other anti-addiction effects as well. Very nice and well done, as always! Thanks!
So interesting....a few weeks ago I cut my HIT out to try something different. I already decided before reading this that I was going into a depression and I realized it was due to the HIT missing. Such a smart man you are Bill! Jennifer
HI Bill, I just got my first shipment of Right shakes day before yesterday. Wonderful!!!! Interval training is great stuff. I haven't done it like I should. I am working my way there. Thank you so much for this information!
That was incredibly insiteful. I'm just getting started and I'm going the intesity route already. These first couple days have been difficult with the diet and now I know why. Thanks. This has given me hope for the future that the cravings will ease up a little.
When I was doing a lot of martial arts training my husband would say at the beginning of each new semester's class..."you taking that AGAIN?" I just reminded him that it was a lot cheaper than psychotherapy! Those HIIT days are assuredly the best!
Your comments really struck me. I have struggled for years to eat right and excercize and I always have failed in the past because of the wrong food calling my name. i just started on the transformation and have started a diet and excercize program. I have only been doing it for 2 days and already struggle. I see from your comments that this is normal for most people and it gives me hope and the will to struggle on past the cravings and to get myself transformed. Thank You
Now I'm getting really excited. I haven't been going to the next assignment till I started getting a grip on the one I'd already viewed. And like Bill talks about, that can drag out forever if I let it. I have set up goals for long term (Camping vacation next week, waterpark in July, and the Denver marathon), but those goals are out there to help me enjoy my best life and live fully, without the pressure I need to preform at this time. Last night I had an "aha" moment when I finished Bill's blogs on nutrition. Being a binge eater, I have felt out of control forever. But I also exercise regularly and never put the concept together, that on hi point cardio days my eating is under control, or the cravings don't hit until late afternoon (other days I crave from the time I wake up). You'd think a girl could of figured that one out for myself-duh! So I set the goal to be down 20 pounds by my birthday in a healthy way. Of course, I immediately used the excuse, 'that's to much, that's to hard, I can't seem to go that long without messing up...". Then I realized I need this pressure. If I do a hi point cardio every afternoon when that binge time hits, along with my morning cardio, and keep my protein/carb intake really clean, I can do this. I have alot of muscle tone to burn fat with if I can eat right. I will also schedule a way to get more rest and recuperation. So here I am going full out toward my goal. And I will open an assignment daily now and push forward. Thank-you again Bill for giving us the information we need. I was getting frusterated trying to figure out how to recreate the wheel.
Thanks Bill for always sharing your wealth of knowledge. I very much appreciate all that you give, you have changed my life in the area of health and i am greatfull....Blessings Jeff
This is so helpful Bill, thank you for all your efforts to keep us informed!! Love it. =)
Wonderful words. And this came to me just at the right time! Thank you So much! --Holly
Another Thanks Bill...I can definetly attest to the power of HIIT in regards to helping overcome deep depression, anxiety, and addictions. I am amazed at all theproblems and difficulties in our life that can be cured by living a healthy lifestyle, even our own destructiveness!
I love everything about this post. "Our bodies crave what they're used to, not necessarily what they need." So important. But I need to stop quoting, because it's all so important. This one is dead on. Nice!
Thanks again Bill for sound advice! I think Ealfi is on to something here...for the Denver Marathon maybe Right shakes could be one the table! I know that the apple I had after my first 10k was the best apple ever! It would have been great to have that shake right there. I think I am going to pack one next time! Love the HIIT myself! Taking it to the streets these days getting in miles for the marathon. I do the run/walk intervals during my miles. Going great so far! I am shooting for 100 miles between now and May 10th the end of my challenge!
YES YES YES!! This is IT! I have worked a 12 Step program for 3 years without getting off all the weight, with recurrent slips and relapses, amid periods of release from the obsession. It was not until I stepped up to T.com and REALLY started hitting the 10s that I have felt the real changes begin to happen, and my body begin to really change. Transformation occurs, for me, when I step up the intensity and focus. That's what I have struggled with my entire life. I LOVE hearing the science behind what I am experiencing. THANK YOU, THANK YOU!
Great article, Bill! I can definitely attest to the amazing effects of HIIT in healthy living. I used to drag through my afternoons, but now that I'm doing workouts every day at lunch I find myself being MORE productive in the afternoon, and I don't have near the problem with cravings for junk that I used to. Trying to squeeze 90 minutes of exercise into any day is nearly impossible in this busy life...but 20-30 minutes? Absolutely. It's worth the time for the return you get. Great information, Bill!
My HIIT sessions were intense when I first started. As my body adapted I found I had to raise the treadmill higher and higher and increase the speed also. Just for grins I did a workout using the levels I started with that used to amke me sweat like a pig... I couldnt even get my pulse to speed up very much now. Trouble is that the treadmill I use at my gym only goes to 15 degrees...so I have to make it run faster now. It sure makes me better at running uphill LOL
Great article Bill. I think t.com should print t-shirts that say, "Flip the Switch!" I think I'll use that as my mantra on the treadmill today. :) - Gaye
Thanks Bill. My eyes stopped on one particular point: "The "calories burned" reading on exercise equipment means next to nothing, because what we really want is to burn more fat calories all day long not just while doing the workout. This is something that is generally very well known throughout our transformation community. " Honestly...I did not know this....I had always watched the calories burned reading to determine how I did. Thank you so much for opening my eyes to a new way of seeing the process today! ~Julie
Great article, Bill. I have also experienced the "bliss" that follows a tough interval training session. It is true that it is easier to eat healthy after a workout like that. I use a stationary bike and a treadmill for my interval training. When my "primary" transformation is over, June 25th, I plan to change my workout methods in order to surprise the body and avoid getting "bored" by doing similar exercises over a long stretch of time. This also goes for nutrition. I'll use the Eating for Life book to increase variety in my meals. As you say in your book: "You can not win a war with food", so you'd better become friends with the right food. That's what I've succesfully done, and the results are evident. I now only need to work a bit on the mental side, because I have a tendency to overfocus on eating and workouts. In the long run it can steal my attention from other important areas in my life, so I need to reach a place where I no longer have to "think" as much, and just do things on "autopilot". But I'm getting there.
I have been training hard for the up coming half marathon in Denver, so my runs have not been as intense. I am losing quite a few inches just from all of the mileage I am getting in. This last two weeks of the 18 week challenge I am going to perform HIIT every other day incorporating it in with my other runs as well. I have found that by running at an easy pace for around 20 minutes makes it easier to perform the 20 min aerobic solution immediately after the warm up. It seems to take my body a while to catch up to my anaerobic oxygen levels. I seem to get through the HIIT when I am oxygen saturated. I sure like experimenting with different variations. Keeps me on my toes! Hop
1) I am off all depression meds & I know when I do the workouts that YOU designed I feel better than I ever have...when I let them slide..I feel my mood slide right down with it! 2)Funny story..lol the other day I said to myself "self, let's go do 20 min of HIIT & then we will work upper body on weights" umm..yeah I was so wiped OUT after hitting that 10, the only weights I worked was the weight of my body collapsing on the bench after my cardio! LOL I was down to 2 HIIT sessions a week + other longer cardio, but I think I am going to go back to 3x HIIT after reading your post. Thanks again!
My favorite line of yours here was..."Specifically, high intensity interval training works because it releases healthy amounts of catecholamines (dopamine, epinephrine, norepinephrine), which satisfy the primary reward centers of the brain. These reward centers all too often become chemically depleted by our modern way of life and that can make us vulnerable to addiction."
Thank you Bill! This was so true for me especially in the first month or 2 trying to make healthy changes. My body was used to really bad stuff...cheese puffs included! The HIIT is key for me to sustain the results. As I have played around with the workouts at times, I have determined that the HIIT needs to stay in whatever program I do.
I think that 2 things you spoke about made all the difference in my changes. High Intensity Intervals and nutrition shakes were an instrumental part of my plan and I really came to love the training and those Right Shakes can't say enough good about them.
You know Bill, I appreciate you more every time we cross paths wordwise :-) Thank you for your clear explanations. I do need to change my exercise routine, thank you for giving me the motivation. I have been struggling a bit with my work outs even though I love staying on program foodwise.....mmmh. Need to go reflect on that. Juliane
I wasn't seeing the results I wanted so Mellie challenged me to really up the intensity of my workouts, it is working! It hurts, but it's working.
I appreciate the depth of knowledge and the ease in understanding what you are sharing! It is always insightful and full of wisdom. Thank you for providing hope and encouragement. I am always learning more about how the Lord created us in complex yet simple ways.
AWSOME INFO == I LOVE READING YOUR STUFF
Thanks Bill - Kicking the anti-depressants with intense training is one of my important goals in my Transformation journey. I can tell you from personal experience, now in this transformation, and what I recall from way back when I was a very active athlete, that it really works. Thanks for all the great advice in both Parts 1 & 2. - John
Great information here, Bill. I'm learning so much from you and can hardly wait for the Denver Marathon Weekend Forums to learn even more. Thank you so much for everything. Jackie
sound advice; it works for me! thanks
Intensity abounds. Thank you Bill for this insight and life work!
Bill....you sooooo smart!! I Love LOVE my HIIT! I try and challenge myself with it every time...kick it up a notch persay....! Thank YOU! ~~ Marriann
Great post Bill. Now that I think of it, I have experienced the cravings for nutritious food after high intensity HIIT training that you talk about. First thing in the morning after a HIIT session, I'm always craving a nutrition shake, and it always hits the spot, leaving me satisfied and very energised. Cheers, Paul.
Thanks...
Hi Bill, this is confirmation to what I have found to be true from experience. I've always just naturally felt like eating in a healthier manner when I exercise. The two go hand in hand together for me. Thanks for all of the information!~ InJoy, Dianne
Excellent blog!!! I *heart* endorphins! :) lol
WOW BILL!! You Rock!! Since I've been doing it the way you laid it out for me I've experience more energy, I've felt great about myself and the best part is the trickling down effect now my family is eating more healthier as well as exercising. WHOOOO HOOOOOOO YEAH!! Looking forward to the next blog. Thanks!!
Amen. Running makes me free. Funny how, after a 5K run, the picnic tables are always piled high with bananas, bagels, donuts, muffins and the like. After my 2nd race, about 8 weeks into my Transformation, it dawned on me that a 5K is just about perfect for my cardio routine--Run, then walk it off-and sprint across the finish line of course! So now I take a tote-able Right Light pack with me to drink after I run. It's a great post work out meal, and keeps me from the picnic tables! As for the endorphins, I can attest to the fact that depression medication is not a part of my life because Bill's teachings, hard core exercise, and this incredible community of Transformers ARE a part of my life. (My husband and children thank you.)
Preachin' to the choir brother! Thanks for all you do.
I have learned that if I exercise, my nutrition is a lot tighter. I always start with exercise as a solution to stress now as well. Thanks, Bill!
Funny you should say that because I always told everyone, ( thought maybe it was just me) that no matter how good I ate or how strict I was I never saw any results ( lasting results) unless I did a High intensity workout. When I did a HIIT routine of cardio I saw results and fast. When I didn't I may see a skinny me for a while but not a healthy look, The cardio HiIT is the Key for me! I can't tell people enough how much I stress this test of fitness. Forget doing the math, just do the Cardio! Love, Linda
Thanks Bill, I really do appreciate the benefits of high intensity workouts (thanks to you), I think we can give most of the credit for increased energy and happiness to this. Thanks for taking the time to share all of this information and explain it to us. Love, Cathy
HIIT does really help with the cravings and it releases all those feel-good endorphins, while tuning up your heart!
Thank you so much Bill. I'm working on re-wiring my system with your help and the whole T.com family! We are not alone.
Thanks Bill, I will make sure to get those HIIT sessions in during my week, as well as training for the marathon and weights three x a week, I will definitely be reaching my goals.....this is great information....Love Thia
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