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Breaking Habitual Patterns
'Loop de-Loop'
February 20 through April 1 2006
Page 4

A 40 Day Dietary Record

Day 31
Wednesday
March 22


More Help from
Anthony Robbins

For an analytical Christian view
of Anthony Robbins click here.

I
I control the urge! I'm winning!
I'm Smiling!
C
Counterfeit urges don't Control me! This urge can't Con me.
A
Ask myself questions that breaks the old pattern. Ask questions that create A new better reality.
N
Now Breath and Move!
D
Drink water!
O
Oh! What a smell! Link a rotten, putrid smell to urge foods.
I
Interrupt the pattern! Do something I enjoy, picture my goal and make a positive choice.
T
Trample the urge and Target my desire! Stop it! See, feel, hear my new me.


More wisdom from Robbins

Anatomy of
a Binge


Overeat on one occassion

Feel discouraged, down, and depressed

This mood is a new trigger to eat!

Keep overeating!

Feel double discouraged, double down, and double depressed!!

This mood is an even stronger trigger to eat!! Keep Overeating!!

Feel triple discouraged, triple down, and triple depressed!!!

This cycle can continue for hours or days

Day 32 Thursday, March 23




There are two distinct realities functioning within me simultaneously. One sees myself evolving back into a vibrant, healthy, and sexy man again and the other which feels tied to an inevitable decline. As time races on, the negative side wants to abandon hope and wallow in unrestricted consumption and lethargy. Yet another voice, inspired by Anthony Robbins and the flirtatious eyes of playful women, encourages me to take the proactive stance of faith in myself and my ability to climb out of my rut and proceed.

Old Chinese proverb:

I hear and I forget.
I see and I remember.
I do and I understand.


Physical Activity for Everyone:
Department of Health and Human Services
Center for Disease Control and Prevention

Components of
Physical Fitness

"Ultimately, I am what I choose to be; my self-esteem follows the same path."

What does it mean to be physically "fit?" Physical fitness is defined as "a set of attributes that people have or achieve that relates to the ability to perform physical activity"
In other words, it is more than being able to run a long distance or lift a lot of weight at the gym. Being fit is not defined only by what kind of activity you do, how long you do it, or at what level of intensity. While these are important measures of fitness, they only address single areas. Overall fitness is made up of five main components: 

* Cardiorespiratory endurance
* Muscular strength
* Muscular endurance
* Body composition
* Flexibility

In order to assess your level of fitness, look at all five components together.

Day 33
Friday, March 24

Seniors Stay Sexy
After Sixty


"There is many a good tune played on an old fiddle."

Will I have to be sexy
at sixty
?

"Is it not strange that desire should so many years outlive performance?"
WILLIAM SHAKESPEARE
King Henry IV Part II (1598)
Sexy at Sixty :
How to look Fabulous at Sixty [or Seventy] [or Eighty]
Maura Bright, MBAcC, MAR
Linda Gray, appearing on the London Stage, showed us it is possible to have a taut, young looking, pert body at 60 with no saggy bits and not even a thick waist.

...There is a strong correlation between increased fat-free mass and aerobic oxidative potential and lower biological or functional age.

Others ways that we age:

* Exposing our skins to the sun
* Smoking, overeating, and alcohol
* Lack of exercise which slows the circulation and lymphatic system - and the fat and toxins settle in the large muscles : shoulders, calves, stomach, biceps.
* Lack of pure water
* Constipation
* Eating processed food with artificial preservatives and flavourings
* Allowing posture to sag - yoga is good for this. Also fast walking not jogging, swimming, cycling and weights.

more...



When I was 19, I desired 19-year-old women. Now that I am 95, I still desire 19-year-old women.
-- attributed to GEORGE BURNS (1896-1996)

Sex After Sixty
by Tom Paugh

Dieting a Psychological Jitterbug

I have finished the first time through the 12 day course of Anthony Robbins, "The Body You Deserve" and I can sincerely recommend it.

The NLP (Neuro-Linguistic Programming) exercises alone are worth the admissions, but there is a store house of techniques focused specifically on weight loss. Needless to say I feel inspired, and in many small ways transformed.

Today my children and I purchased DDR (Dance Dance Revolution) Mario software for our Nintendo Game Cube. My kids and I enjoyed my first aerobic workout in quite some time.

As I become more aerobically fit, there is more and more my children and I can enjoy together. I am blessed with two naturally balanced and athletic children and I can only benefit by working out more with them.

I have decided to make my home into a body-building and aerobic studio. I know there is a risk I will not utilize these resources, yet there is also the possibility that I may grow to appreciate the wonderful oxygen rush I got today after dancing with the DDR.

With these resources in the home there are many possibilities. I imagine inviting friends over to share their dieting, exercising, and fitness insights. I can envision organizing body building weekends with special guest trainers.

I enjoy learning and becoming knowledgeable about the body. Now its applied maintenance is a logical next step. I'd like to become an expert on health and body care. My next creation can be to build a beautiful body from this long neglected one I now inhabit.
Day 34
Saturday, March 25

CALORIE CALCULATORS
By Tom Venuto
www.burnthefat.com

Averages:

For Maintaining weight:
Men (average): 2700-2900
Women (average): 2000-2100
For Losing weight:
Men (average): 2200-2700
Women (average): 1400-1800
For Gaining lean body weight:
Men (average): 3200-4000+
Women (average): 2200-2500+

*Source: Katch, Frank, Katch, Victor, McArdle, William. Exercise Physiology: Energy, Nutrition, and Human Performance, 4th edition. Williams & Wilkins, 1996.

The "quick" method
(based on total bodyweight)

Fat loss = 12-13 calories per lb. of bodyweight
Maintenance (TDEE) = 15-16 calories per lb. of bodyweight
Weight gain = 18-19 calories per lb. of bodyweight

*Source: McDonald, Lyle, The Ketogenic Diet, Morris Publishing. 1998

Harris-Benedict formula
(BMR based on total body weight)


Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Note:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example:
You are female You are 30 yrs old
You are 5' 6 " tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day

Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below:

Activity Multiplier

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise /sports & physical job Or 2X day training, i.e marathon, contest etc.)

Example:
Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1339 = 2075 calories/day

*Source: Groff , Advanced Nutrition & Human Metabolism, 2nd Edition, West Publishing, 1990. (Orig source: Harris, Benedict. A biometric study of basal metabolism in man. Publication 279. Washington DC. Carnegie Institution.

Katch-McArdle formula
(BMR based on lean body weight)


BMR (men and women) = 370 + (21.6 X lean mass in kg)

Example
:
You are female
You weigh 120 lbs. (54.5 kilos)
Your body fat percentage is 20% (24 lbs. fat, 96 lbs. lean)
Your lean mass is 96 lbs. (43.6 kilos)
Your BMR = 370 + (21.6 X 43.6) = 1312 calories

To determine TDEE from BMR, you simply multiply BMR by the activity multiplier

Example:
Your BMR is 1312
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1312 = 2033 calories

*Source: Katch, Frank, Katch, Victor, McArdle, William. Exercise Physiology: Energy, Nutrition, and Human Performance, 4th edition. Williams & Wilkins, 1996.

Day 35 Sunday,
March 26

The Phoebe H. Legere
"ExcerSING!"
Click on the images to enjoy her RadioPictures
In my New York City years, as an organizer of art events, there were many young wonder women, but one always stood out for both her remarkable talent and raw beauty...
I asked Phoebe recently, what her secret was... what was her personal pattern for maintaining her beauty and strength.

As expected, her response was astonishing. Here is her lifestyle for health.

ExcerSING!

"Every two days my fitness routine is as follows:

Run two miles at 12 miles an hour.

Swim one mile.

Lift 30 pounds.

And some sort of moves I invented.
Yoga almost every day since 1980.

1 hour piano practice each day.

3 - 6 hours piano practice at least every other day.

Rhythm practice for coordination.

I live in a 5 floor walkup slum.
Tomorrow I will carry 75 pounds of musical equipment down the stairs, onto the subway, and up to the bus station.
I'll be playing with my band, the Woodstock Quantum Ensemble tomorrow night...
at the Colony Arts Center. And that's a workout too.
I am formulating a new form of fitness training which I am calling...

EXCER
SING!
Which will combine Delacroze, Eurhtymics, Solfege, Native American Dance
and Gospel.

My diet is mostly greens, no bread and no sugar.

This works for me."




Jane Fonda for Artists

Phoebe
Day 36
Monday, March 27
Coming to Conclusions

I have been keeping my diet diary ahead of schedule in preparation for a ten day stay in the hospital which will extend through this dietary period.

The ward is a specialist weight clinic adjunct to Kyoto University, perhaps one of the best facilities here in Japan.

I want to have a clear scientific perspective on dieting and this wll be a wonderful opportunity... but, for both health and practical consideration, I will not be doing any computer work while inside.

While all disciplines are inexhaustible topics for research, what I now conclude is in accordance with the perspective of 'body building' author Tom Venuto...

"An effective fat burning program must have four crucial components (which earlier he compared to the four legs of a chair):

  1. Aerobic exercise
  2. Weight training
  3. A nutrient diet of natural foods with a mild calorie deficit
  4. Goal setting, motivation, and a positive self image

With this he adds... Here are the reasons why exercise - not dieting - is the superior method of losing body fat:

  1. Exercise - aerobic and weight training - raises your metabolic rate. Diet decreases your metabolic rate.
  2. Exercise creates a calorie deficit without triggering the starvation response.
  3. Exercise is good for your health. Dieting is harmful to your health.
  4. Exercise, especially weight training, signals your body to keep your muscle and not burn it for energy. Dieting without exercise can result in up to 50% of the weight loss to come from lean body mass.
  5. Excerise increases fat-burning enzymes and hormones. Dieting decreases fat burning hormones and increases fat storing hormones.
  6. Exercise increases the cells sensitivity to insulin so that carbohydrates are burned for energy and stored as glycogen rather then beings stored as fat.

Don't confuse WEIGHT loss with FAT loss!

A lean body and an overweight body are effects. Both of these effects have causes. If you're overweight, you can create lasting changes 100% of the time. Find the cause of the overweight condition and remove it.

The cause of body fat, in most cases, is inactivity, poor nutrition and often a negative self-image.

Taking drugs is only treating the effect (the fat). Even if the fat (the effect) is temporarily removed, it will always come back if the cause is still there. We always have the power to improve our body and our health above and beyond where we are today.

How?
By accepting 100% total responsibility for our situation and then taking positive action every day for the rest of our lives to improve it.
I simply have to change my lifestyle!"

Charlie Chaplin body building choreography
John W. Sutherland 1 min 55 sec - Jan 16, 2006
mvplifestyle.com
Body building video clips
The hinh
HUT 4 min - Feb 16, 2006
Mr T Losing Weight

Murr
30 sec - Mar 10, 2006
EXERCISE AND ALZHEIMERS

Empowered Medical Media 2 min 19 sec - Mar 14, 2006 www.empowereddoctor.com
ENVIRONMENT AND OBESITY

Empowered Medical Media 2 min 6 sec - Mar 14, 2006 www.empowereddoctor.com
EXERCISE REDUCES DEPRESSION

Empowered Medical Media 2 min 7 sec - Mar 14, 2006 www.empowereddoctor.com
LACK OF SLEEP AND HUNGER

Empowered Medical Media 1 min 48 sec - Mar 16, 2006 www.empowereddoctor.com
Day 37 Tuesday, March 28
I often feel sad when it is a cold cloudy day. The meal I had for lunch was nourishing, though not as strict as the Anthony Robbins prescribed low acidic diet, yet still, there is no easy rationale for my remorse.
This is a good opportunity
to analyze why I get the blues.

All morning I had received wonderfully stimulating email from old friends for whom I had lost touch, and this had filled me with euphoria... a kind of promise of great times to come, with new friends and potential lovers.

But then another mood slipped in... How precarious the journey is to being thin and healthy, and how there is no actual guarantee that any of this will work for me... The grim possibility of failure poisoning my enthusiasm.

I am somehow reminded of my ecstatic exuberance as a younger man, the successes I predicted for so many gifted and promising friends, many of whom have died, or fallen by the wayside.

It is not that the survivors are not fine people now, it is just that the images of my youth were so much more grand... so painfully naive. Reality had not yet been balanced, with the full spectrum of disasters that awaited us all.

Apparently I want to cling to these innocent images, and not bother building a grander vision for my future... again. Is it because I have lost my imagination, or is it because I have become fearful of disappointment? ... Or could it be that no world is as rich as youthful folly?

If that is the case, then give me the strength to fabricate again my own grandest of delusions. If I have only one clear shot at the title, in one last grand self-deceit, why not broker my own deal with the devil?

Isn't it just as possible now for me to create a vision of the future that encompasses all that I have learned, including the hard truths of inevitable decay and this proclivity for disastor, as it was for that sexy vibrant and cocky youth?

I sense there could be a pot of gold, or at least medicinal greens, beyond the storm clouds of desolation and cynical depressants. Out beyond the foaming puss of life's open wounds lurks the ultimate optimism... a belief where there is no object of worship, only an intrinsic trust in the absurdity and chaos, to bring forth a child of resurrection.

What is my perfected vision? ... My fullest potential? It is my choice to know ... my cosmic duty.
Day 38

Wednesday,
March 29
"Bones do what muscles
tell them to do."
Reading Peter Egoscue
"You either get well or you die..."

If you are familiar with the work of Anthony Robbins, by now you will also recognize I am reading all the works of the network of experts that surround him.

This is not a bad policy, if my goal is to fully ingest his teachings... and I am too old a bird not to balance these opinions with the view of the critics. You will find links to some of these sprinkled through out these pages.

In the case of Peter Egoscue, despite his self assured style, it is difficult to disclaim the benefits of proper exercise and muscular postural balance.

But if you are like me, and like to think through your ears, try his radio show:



PAIN FREE RADIO



"Imagination is more important than knowledge"
Albert Einstien
Day 39 Thursday, March 30

So what have I been learning in these vigorous days of reflection on habitual behavior? Aerobics are essential and must be included in each and every day, for at least one or two 30 minute workouts, in which the heart rate is pumped up and muscles are flexed. In the course of this program all muscles need their say, a regular inventory of muscle tone and flexibility is crucial. I want and need all my muscles to last into my nineties.

For true sex appeal and physical and psychological self confidence, muscle strength is a beauty necessity. Both men and women admire broad strong shoulders, biceps, and thighs with muscular bulge. Fat-free and tweaked curvature looks smart and reflects my own personal aesthetic in men.

Learning to maintain a steady stream of oxygen, remembering to breath fully, must be kept out in front of all my conscious moments. A meditators awareness brought to the market place of employment and recreation will help revitalize my neurological and metabolic systems with barrels of fresh air.

I have always said my favorite drink is water yet I often forget to consciously increase my intake, drinking more and more pure water. So often what appear to be unmanageable urges to eat can be safely moderated with deep breathing and a couple of glasses of delicious healthy H
20.

While I am learning there are so many wonderfully creative ways I can get my aerobic exercise, there are as many ways to bring nutrition and healthy fun to my table. Food is a fun way to make life better if I can use my imagination, skillful creativity, and a calculated awareness to overcome old ineffective food behavior.

I am addicted, along with my entire culture, to sugar, caffeine, and fatty fast foods, yet like my adopted New Age culture, I am sincerely interested in surviving with style. I want and will be sexy for as long as I see this as valuable. I need deeply to be flexible and strong so that I can feel useful to the community, fun and easy to be with.

Love starts at home, and 'my home is within.'


Dalando

Day 40 Friday, March 31



100 Pound Dash, one man's race to put 100 pounds behind him.

Obesity is a growing problem in North America. In the United States alone 34 people die EVERY HOUR as a result of obese related causes. Treating the overweight has become BIG business in the U.S with 33 Billion dollars in sales annually.

One man wants to chronicle his struggle to lose 100 pounds without the aid of such supplements. His struggle is a reflection of what a growing number of people in North America are going through on a daily basis. His purpose is to inspire, and to be inspired.

His methods are simple; he will set short term goals with a series of rewards that will help fuel his training regiment. This is not a new diet program, nor is it a new vehicle to promote an “abs buster” product line. Gary Whittaker will show how people can make life altering decisions and change their habits by becoming better people.

The foundation of his lifestyle change is based on herbal teas. Not any brand in particular, but type. He will regularly drink green tea during the day, and chamomile before bed. Since water is an important part of any diet, Gary wants to use this as the catalyst to drink more water based beverages, and get healthier. With the exception of making tea a main part of his daily routine, Gary wants to show how through making conscious decisions on what to eat, when to snack, and when to exercise is all that is needed to become the person that every obese person wants to be; simply a happier and healthier version of themselves.

To get daily updates on his progress, just visit
http://www.projectgary.com



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