I received the message below in an e mail from Dr. Al Sears. I have thought for a long time that dr sears was on to something with his PACE exercise program. I think it is effective for those who have reached their middle years and are finding it very hard to take off weight doing the things they used to do.
-From Royal Palm Beach Florida Dr. Sears writes-
" Losing weight is probably at the forefront of your mind this time of year. So here’s a “doctor-recommended” resolution for you to take into the New Year: work out less and eat more.
I’m not kidding. One of the discoveries I’ve made in my years of working with people on fitness and weight loss is what I believe to be the nature of “true” exercise—short bursts of high-intensity workouts.
The reason’s simple: your body wasn’t designed for long, repetitive exercise. What your physiology really evolved to handle is short, intense periods of exertion, followed by rest.
Think about it: is there any circumstance you can picture that would have led our ancestors—early caveman—to run seven miles three days a week or isolate their biceps and work them until they couldn’t lift a one-pound rock?
I can’t think of one.
Same goes for diet. There’s a right way and a wrong way. The bulk of the calories in the pre-agricultural diet came from lean, wild-caught meats, fat from the kill, and above-ground edibles, including fruits, vegetables, nuts, and seeds.
This is what you were meant to survive on. Millions of years of evolution created a digestive system optimally suited to processing protein and fat.
What’s more, if you over-consume protein, your native physiology interprets it as “the hunting is good” and starts to shed excess fat stores, since they’re then seen as inefficient drags on speed and energy levels by the body.
Modern medicine is finally waking up to the health benefits of this approach. Diabetes experts just this year found that high-protein dieting really does lead to lower fat stores and more lean muscle. They’re looking at it as a way to prevent or even reverse the effects of diabetes.1
Another study published late last year found the same thing: the authors concluded that low-carb dieting promotes weight loss, brings soluble fat levels in the blood into balance, and “can be simply incorporated into a person’s lifestyle.”2
The most up-to-date research on high-intensity, low-duration workouts also supports my point about exercise.3
Scientists at McMaster University in Canada took 20 healthy men and women with an average age of 23 and put them on a weekly workout schedule using stationary bikes. Some exercised five days a week, doing 40 to 60 minutes of moderate-intensity cycling. Others did four to six sets of 30-second sprints on the cycle, allowing 4.5 minutes of recovery time between sets; their total exercise time was about 15 to 25 minutes—for only three days a week.
After six weeks, the researchers found that the intense sprint interval training improved the structure and function of arteries just as much as traditional, longer endurance exercise—without all the wear and tear.
Some of my favorite workouts are done on stationary bikes. Whether you chose a standard bike or a recumbent bike, they’re both great for working the larger muscles groups like the gluteus, quadriceps, and the muscles of the lower back.
This kind of workout puts less pressure on your joints and improves your posture. Below is an example of a workout on a stationary bike for people who feel out of shape:
Warm-up Set 1 Set 2
Exertion Recovery Exertion Recovery
2min.’s 2 min.’s 2 min.’s 2 min.’s 2 min.’s
Set 3 Set 4 Set 5
Exertion Recovery Exertion Recovery Exertion Recovery
90sec. 2min.’s 60sec. 2min.’s 60sec. 2min.’s
Your total workout time is under 10 minutes, with the whole workout taking only 20 minutes. Remember to slightly increase the intensity of each set as you progress through the routine. You can do this by ramping up the resistance on the bike you’re using.
So start eating more protein—ideally from grass-fed, organic, or wild caught meats—and go for shorter, high-intensity workouts.
I guarantee you’ll find yourself enjoying your meals and looking and feeling better for a happier and healthier 2009.
Best wishes for the New Year from all of us here at the Center for Health and Wellness.
To Your Good Health,
Al Sears, MD"
I think that those of you who are frustrated by doing what you think you should be doing and still not losing weight should think hard about giving this approach a chance but since it involves considerably harder exertion than you may be used to think about a consult with your M.D.
A note here I have provided banner and button links on this page to take you to products I am getting some positive feedback on . They are:
Bodylastics a great inexpensive portable band workout sysytem. It gives you all you need to achieve afull body workout.
Dr Siegal’s Cookie Diet for weight loss. The Doctor’s propritary formula seems to have just the right ingredients for several of my clients to have restarted their weight loss.
Finally there is a link to Protandim,
More importantly, Protandim is patented and you have direct access to the manufacturer. Protandim is often compared to conventional antioxidants, but Protandim is thousands of times more effective than antioxidant supplements. What makes Protandim different is its unique patented formula of phytonutrients that signal the body’s genes to produce its own antioxidant enzymes.
1. Brehm BJ, D’Alessio DA. “Benefits of high-protein weight loss diets: enough evidence for practice?” Current Opinions in Endocrinology, Diabetes, and Obesity. 2008. 15(5):416-21.
2. Thomas DE, Elliott EJ. “Low glycaemic index or low glycaemic load diets for overweight and obesity.” The Cochrane Database of Systematic Reviews. 2007. (3):CD005105.
3. Rakobowchuk M et al. “Sprint interval and traditional endurance training induce similar improvements in peripheral arterial stiffness and flow-mediated dilation in healthy humans.” American Journal of Physiology: Regulatory, Integrative, and Comparative Physiology. 2008.295(1):R236-42.