There is no practical way to mask these imperfections, we see it every morning in the mirror and the eyes of our peers fixate on these spots unintentionally during our every day lives.  Those who have want to take their shirts off with pride or look good in a swimsuit when good weather arrives MUST address these quagmires or failure is inevitable.  A few simple strategies within this text will give you the ability to solve this bothersome ugliness, after all life is too short for love handles and excess clothing during summer months. 

"During my brutal training sessions I rely on 100% MR and Muscle Synthesis as my high octane fuel for their anti catabolic and muscle hardening properties" Joe Pavlik

Years of clinical experience dealing with trouble spot body fat has lead me to several proven relief tactics.  I know exactly why body fat accumulates in these areas after reviewing thousands of cases, which include detailed nutrition, training and hormonal blood work histories.  You must understand how to control the key contributing factors to rid yourself of stubborn fat for good.  There is hope far beyond liposuction or frivolous infomercial devices; you can take corrective action by changing your diet.

Turn off your fat storage receptors

Specific areas of the body possess higher levels of fat storage receptors; why?   this appears to be something nature intended.  My guess is that the body naturally distributes body fat to areas that will not interfere with daily function.  The simple task of walking is much easier when fat is accumulated on the belly instead of the feet.  Everyone would be wearing shoes like Ronald McDonald otherwise. These fat storage receptors are activated by certain conditions involving food consumption, training, stress and other environmental factors- all of which are within our control to improve.

Hormones Govern Fat Loss

 The public has little understanding of hormones and how they govern the actions of the human machine.  Testosterone, cortisol, estrogen, thyroid, insulin, etc amounts and ratios will ultimately determine if you are fat, ripped, strong, weak, lethargic and so on.  Intense examinations of blood work reveal the complex hormonal cascades that can be specifically correlated to trouble body fat levels. Where you are storing body fat will tell you what hormones must be addressed through nutrition, supplementation and training strategies.  Tracking the progress of each of these sites with an accurate caliper body fat testing device will help you monitor the progress of each individual site providing powerful insight needed to make refinements to your routines.

Stress Makes Us FAT!

Fat cells are literally the storage dumps for toxins and other garbage that we consume, just like a trash dump- the more garbage coming in the bigger the pile becomes.  In your case consider your fat cells to be the dump and you must start burning up the junk in the trunk while stopping the trucks from delivering more waste if you want to get leaner ASAP.  The wrong food choices not only make store more fat, but interfere with your ability to burn if fat in the future by confusing the operation of many fat burning mechanisms.

How Does Fat Actually Grow?

Millions of fat cells exist within your body naturally and this is not a problem, however you must take control over what these cells do if you want to live a leaner life style.  Body fat can “grow” in two ways, first by multiplying the number of fat cells and also by increasing the size of existing cells.  Learn to avoid the triggers to fat cell growth and multiplication and you are on your way to a leaner body within a mater of weeks

At times several months of clean eating is needed to rid the system of the artificial fats which  build up within the cell and cant easily be mobilized as fuel.  Trans fats are also designed to increase the shelf life of foods and as a result your fat cells may swell creating a fatter appearance. 

We have all gone through the overnight fat swelling which takes place following a series of bad food choices.  Body fat cannot manifest this quickly by adding actual new pounds of fat however the fat cells can uptake the materials used to build more fat rather quickly   As a result you have a swollen appearance which can make fitting into your favorite pair of jeans a nightmare. 

Fat Cell Multipliers

 It is unfortunate but even the weekly indulgence in fried foods will throw a wrench into the fat burning machine for several days if not longer.  Corn oil is the worst of the bunch and being that is has a low cost it is the most common frying agent used to fry everything from French fries; fried chicken and pop corn will cause fat cells to multiply.  Logic would tell us that multiplying the number of fat cells while stuffing them with material that is easily stored as additional fat would be a bad situation unless you want to be an obese circus performer. 

 Fat Cell Expanders

The other body fat increasing process is an enlargement of the cells.  This is most commonly caused by a high saturated fat intake.  You are in trouble if all of your dietary fat intake comes from saturated sources, however some saturated fat from lean meats is fine as long as it does account for more than 50% of your total dietary fat intake per day.  Low carb dieters can get away with more saturated fat intake as the body has a greater ability to burn saturated fuel in the absence of simple sugars. 

Fat Cell Multipliers

1. Trans fats also know as Hydrogenated fats
2. (Margarine , low fat mayo and other low fat condiments)
3. Processed foods and sweets
4. Frying Oils
5. (Corn oil, Canola oil and other polyunsaturated fats.)
6. 
   

Why Liposuction is NOT a Permanent Solution

Fat cell multiplication is not a popular theory amongst plastic surgeons who will gladly tell you that liposuction procedures will not only remove body fat, but the ability for it to grow back by removing fat cells.  WRONG- I have had several patients have liposuction performed and they re accumulated body fat in the exact areas where removal took place due to poor eating habits, proving that fat cell multiplication is viable. 

What You Can do to Reduce Fat Cell Size and Block Multiplication!

The unique combination of ingredients found within the Alpha Omega will help you prevent the expansion of fat cells and prevent multiplication. 

All Essential Fats Were Not Created Equal

DHA and EPA also known as fish oil have become well known for numerous benefits, however many consumers are finding out that you get what you pay for in this segment of the market.  Inexpensive supplements can contain ingredients very high in toxins including mercury, lead and more.  In addition to raising dangerous toxin levels these imperfections can wipe out any benefits of use.  DHA and EPA within the Alpha Omega go through a sophisticated filtration process to eliminate toxins.

Ingredient ratios are a vital part of the success equation in addition to raw material quality.  Dr. Serrano spent 5 years researching various combinations and ratios to determine the optimal formula using live patient trials.  Cla, Gla, Lectithin, Vitamin E and olive oil all increase utilization of fish oils which is vital to your success.  “You cannot jus slap together a bunch of ingredients an expect them to work how you want them to, they can compete for absorption or interfere with each other if you do not have the right ratios”  Dr. Eric Serrano MD

Fat Blocker?  The Next best Thing!

 There is no such thing as a true fat blocker; however loading your system with efas can prevent the pit falls of cheat meals by interfering with fat storage mechanisms.  I always advise my clients to take extra Alpha Omega before and after holiday meals and whenever they plan to have cheat meals.  Depending on the goals cheat meals can be limited to one time per week or less, however they can be a good tool for muscle growth.  Feedback has been extremely positive, in addition to having a lower appetite clients report they do not have the post meal insulin coma caused from massive over eating.  Insulin is the most potent fat storing hormone, minimizing its release is a key to preventing body fat accumulation. 

Good Dietary Fat Choices

1. Olive oil (extra virgin- dark bottle or can to protect against light damage)
2. Nuts (mixed nuts- organic are preferred) peanuts not included
3. Avocados
4. Lean meats (organic are preferred)
5. Egg Yolks

Minimizing “fake” fat intake will greatly increase your ability to burn body fat not only by eliminating food choices which rapidly store fat, but also by preventing the negative impact artificial materials have on the fat burning process.  Make sure that you consume ample amounts of good fats to support your goals as they are a key to proper health and function.

Strategic Macronutrient Cycling

The benefits of rotating training routines frequently are well accepted, but how often have you considered the manipulation of macronutrient (fats, carbs, and proteins) levels? Most people stick with two diets—one for fat loss and the other for gaining lean body mass. There is no middle of the road or variety between these two programs for most. After reviewing thousands of nutrition journals, I quickly discovered that there was little difference between those routines other than manipulation of total calories. The same foods were used over and over with little variation of macronutrient intake. Yes, low carb plans are a step in the right direction over the past 10 years, especially for fat loss. But what about changing protein and dietary fat levels?

Remember, the human machine is a brilliant system and will quickly adapt not only to training but to nutrition routines as well, which is why we created Chronological Nutrition™. A constant influx of high protein levels over many consecutive months will teach the body to use protein as the primary source of fuel, sparing fat tissues as an energy reserve. This isn’t productive. We would much rather the body use fat as the primary fuel source, sparing protein to be used as building blocks for new muscle growth.

Teach the System New Tricks!

Nutrition articles rarely focus on dietary fats, except to bash them of course. Now, it is time for the training community to recognize the power of the right fats! As a mad scientist of sorts, I am always searching for techniques that can help my patients reach their goals faster. At times, I experiment with protocols that may go against the current “trends.” But hey, if it is safe and makes scientific sense, it is worth trying in my estimation.

Abandon any preconceived notions for the next 10 minutes and consider the facts. Low fat diets aren’t necessarily productive and may lead to the following ailments:

·        Body fat accumulation

·        Depression

·        Joint pain

·        Decreased sex drive

·        Reduced hormonal output

·        Low test levels (which is a leading risk factor for heart attacks)

A diet high in “good” fats equaling 30–50 percent of caloric intake may lead to a higher level of both total and free testosterone levels. Patients also report reduced joint pain, no doubt related to the lubricating impact of the right dietary fat intake.

A Journal of the American Medical Association (JAMA) study followed large populations of low fat diets (15–20 percent of intake) for cardiovascular disease and cancer. Those on low fat diets had an increased incident of these ailments compared to those taking normal intake of dietary fat (35 percent).

Will your cholesterol rise as a result of a higher dietary fat intake? In my experience, yes, but only initially and triglyceride levels may go down within a short period of time, which is beneficial. The genetic makeup of each person will determine what happens to many elements of the lipid profile. Eventually the “good” cholesterol HDL will increase if you consume the right fats, unless you have some genetic predisposition.

We should be very concerned about the impact of refined foods, trans fats, and sugar on cholesterol levels, which are creating tremendous health problems. I believe that these items have more of a negative impact on cholesterol levels than a majority of dietary fat sources.

Not all Fats Were Created Equal

The media and many so called experts have tried their hardest to make us believe that all fats are bad. Nothing could be further from the truth because dietary fats are a normal part of the human diet and are necessary for optimal function. However, there are certain fake fats that you must avoid. Food scientists developed these artificial fats to lower the amount of dietary fat listed on food labels and to preserve the shelf life of packaged goods. As a result, many of the trans fats that you consume in packed goods will also extend the life of stored fat within your cells.

Corn oil is the most popular cooking oil in North America, used primarily for fried items. Unfortunately, it will actually increase the number of fat cells in your body. Assuming you do not like the swollen fat cell look, I would avoid corn oil at all costs. Extra virgin olive oil and a well engineered essential fatty acid supplementation such as the Alpha Omega possess attributes that can reverse negative impacts created by corn oil and trans fat intake. Remember the heat that you use for cooking can convert good elements into bad fats. Aim to use medium temperatures for olive oil while butter, coconut, and palm oil do well at high cooking temperatures. 

Increase fat burning enzymes, incinerate body fat

A high protein, low carb intake will produce enzymes to help you burn protein as fuel. After all, the body is a smart machine and will adapt to circumstances. But for reasons mentioned above, we want the body to produce new enzymes that will assist the body to use more stored fat as fuel.

One of the best ways to accomplish this is “fat loading.” A large influx of dietary fat over a 12–24 hour period causes a metabolic shift. The abundance of dietary fat available forces the body to find a way to use it as fuel quickly, especially when protein and carbohydrate intake are reduced during this fat loading period. The body will continue to use fat as fuel for several days following the fat loading because the fat burning enzymes will still be in large supply. However, the body will not differentiate between fat intake through food consumption or stored fat sitting on your hips. Luckily for you, these conditions can produce some fantastic fat loss progress in short periods of time.

Fat loading spares protein, which can be used to form new muscle, and also stored carbohydrates, also known as glycogen, which can sit within the muscles providing a fuel reserve for training and larger muscle bellies.

Considerations before you start the fat loading plan

Have you had a medical check up recently? Check with your doctor before changing your nutrition plan. Do you face any dietary restrictions from your doctor? Before beginning this program, you must clean up your diet for at least a week. This means no refined foods, packaged goods, sodas, or sugars. It is very important to follow the program for at least 14 days without interruption.

This is a great question, I see so many new patients that have botched their rehab by being lazy or using the wrong tactics. First you must find a qualified physical therapist to help you regain the function of an athlete and not of Joe average.  You must follow through on the “homework” exercises that the pt provides and keep touch with the surgeon to monitor progress.

You can do some upper body training during your recovery process, there is research as well as my personal experience that supports the notion that training the good limb will translate to increased strength, recovery and retention of lean body mass in the injured arm!  This is a neurological phenomenon so to speak and an advanced trainer must guide you through this type of program.

You can train the lower body and core effectively but watch out for squats as the position may stress your shoulder, Deadlifts are most likely out for a while.  Take the opportunity to work on weaknesses in the lower body, core etc while you have to lower upper body volume.  Training has a beneficial impact on anabolic hormone levels and this is vital for maintaining optimal body composition and accelerating the recovery process. 

Providing the right building blocks and supporting an anabolic hormonal environment through sound nutrition will accelerate recovery from injury.  People are very vulnerable to gaining body fat when injured due to reduced activity levels and a helpless attitude.  Those with lower body injuries in particular must watch the carb intake as this macronutrient is activity dependant.

On a personal note I tore my Achilles tendon in the spring of 09 and was able to recovery fully in 6 weeks instead of the 3 months which is standard for this type of injury.  I loaded up the on the 100% MR and Muscle Synthesis as several components accelerate the healing of injuries.  100% MR contains BCAA and Glutamine, Glutamine is the most abundant amino acid in the body and required for replenishing the amino acid pool in addition to proper cell function.  BCAA is used more specifically as a fuel source during the repair process.

Certain muscles will have limited work during a recovery period and may atrophy as a result making the rehab process much more difficult.  For example an extended time off of one leg may deteriorate the support muscles surrounding the knee and other joints which are vital for stabilization.  Weak stabilizers can increase the risk of further injury.  Amino Loading can help to support your lean tissue to prevent these problems. 

I would take at least 6 Alpha Omega daily as they can reduce IL6, CRP and RF all important markers of inflammation.  Cell walls are made out of Omega 3,6 and 9 making the ample supply of these materials vital.  Alpha Omega provides these materials in a purified form helping to accelerate the repair process with an abundance of raw materials.

My patients who have used the 100% MR, Muscle Synthesis and Alpha Omega extensively during the rehab process experience much faster recovery times according to the physical therapists.  The large influx of amino acids also protects muscle from being broken down during the recovery process.

Scott my son is playing high school football and in addition to 5 practices per week they are weight training for an hour 3 sessions per week., I have no control over the program and he must do what he is told to be able to play.  How can he keep up his body weight and avoid over training?

I coach High School Football and am familiar with the demands placed on the young men.  In my opinion the volume of workout many teams do during the season is too high, but in your case that is a moot point.  Make sure your son eats a real breakfast even if it means he must get up a whopping 15 minutes earlier so he has time to eat.  Too many high school athletes make excuses about not having time to eat in the morning. This should be one of the largest servings of food consumed during the day.  Make sure the meal is high in protein, good fat sources and fruits.

Throughout the day he should eat variety of nuts assuming he has no allergies.  Nuts are perfect in this capacity as they do not need to be refrigerated and can be consumed on the run.  Forget getting lunch from the cafeteria and pack his lunch with quality protein sources – preferably red meat of some sort with low glycemic fruits. 

30 min before practice he should take 100% MR and Muscle Synthesis based on his body weight as these materials will improve performance, maintaining his lean muscle mass and accelerate recovery.   Do the same following practice or lifts.  30-45 minutes later a quickly digestible protein is a good idea as well.  Dinner should consist of leaner protein sources, 2 tablespoons of extra virgin olive oil and a large serving of rice, white potatoes or sweet potatoes.  1-2 hours before bed another shake with some natural peanut butter would be a good idea to top off the tank before bed.

Ok I started manipulating diets with patients during medical school.  As a doctor you are trained to understand many things as they relate to health, but the focus of the training is not to improve body composition or performance.  I had to develop this expertise on my own with trial and error.  You name it, I have tired it in some form another with patients.  As long as I do not think something is dangerous, I will give it a try.

Over the years I have learned a great deal, there have been many more successes than failures and after practicing 20 + years I can help people earn the results they desire.

I gather you are keeping very busy these days?

Extremely, I rarely take new patients since I am so busy and the phones are still ringing off the hook.  Some new cases come my way that are of interest as I like new challenges.  I also dedicate a lot of time to research which leaves less time recently.

How is it that you became so well known around the country?

I can help people earn great results when others have failed.  It seems that people who do well want to tell everyone within 100 square miles.  Each day my secretary delivers phone messages and I pile up the ones that are from people I do not know for return calls.  Some times my wife will go through them and tell me who they are.  She is a big sports fan so she recognizes the names.  Tons of pro athletes and a lot of singers lately have called for help. 

What is it that you do that is so much different?

Different from what?  Other doctors? Nutritionists? Trainers?  That would take all day.  I am not using different methods for the sake of being different; I use what is in the best interests of the patient.  This goes back to my research, after helping so many thousands of people I know what to do in 99% of situations to help people earn the results they are after.  In some cases these people are pretty desperate and I enjoy seeing them succeed. 

The other 1 % can take some time to solve, but I never give up on a patient. 

Back to your question- I look at the whole picture and account for many variables. This is a demanding process, but I will not go half way.  It is just my nature to do things right.  One area that is often neglected is hormones; they govern progress in many ways.  You must understand what the unique combination of hormones means and how to act. 

Where are most people going wrong when it comes to nutrition?

This is a broad question, but I would say most do not apply themselves correctly; they have a concept to go by, but not all of the right details in place to get the job done.  There are many effective nutrition programs out there for various goals and situations, but you must find the right one for your needs.  I think people should seek help from an expert like you Scott so they can ensure they are making the most of their hard work.  The methods used are more important than the work ethic in many cases.  There are no shortage of hard working people who fail to reach their goals, their problem is the methods used.  Most people will need a major change in strategy.

Are there any particular plans out there that you like or do not like?

So many it is hard to keep track of in the fat loss arena, but I will tell you there are more bad than good unfortunately.  Advertising creates a lot of unrealistic expectations for people.  They are led to believe they just need to follow the “easy” routine and they will see great results.  Well at times this can be the case, but usually there is more to it.  People with a very high body fat % can lose a significant amount of body weight quickly, but others who are in a more normal range must be more patient.  Patience is a rare commodity in society today.

You and I worked very hard to develop the Zero Tolerance Fat Loss system and I have seen the results in my office and around the country to prove that it is very effective.  The plan seems very simple, but it is so advanced yet simple if you catch my drift.  Now I am not going to guarantee that you will earn great results.  People have to use the plan consistently and give it time to do it’s job.  I suggest people read the article and send questions to Scott, as he is well versed in adjusting the routine to help people earn the best results. 

I do not want to dive too far into the science right now because I know you have a lot of questions on your script.

The system is very flexible; it was built with busy people in mind.  You can spread out the meals and the timing of supplements to fit your needs and earn great results.  The Zero Tolerance Fat Loss system  addresses all of the major pit falls which knock progress off course.

You put it best when we were at the NY seminar last spring when you said you have never had anyone follow the plan for a month or more who was not a lot better off when they started.  I have experienced the same results with my patients and I have found that the longer they use it- 10-12 weeks, the better the results especially with the people who are aiming for a single digit body fat %. 

What nutrition route do you suggest for those wanting to gain lean Muscle?

Ah well you know I like to be specific and general guideline are tough to give, but guys trying to pack on size need to eat more real food and use fewer shakes.  Protein levels are rarely the problem when I review diets, but a lack of good fats is typical. Remember that good fats are a precursor to testosterone.  Many important nutrients exist within foods that you cannot get anywhere else. 

The most important factor is pre and post workout nutrition.  You must provide the right raw materials to improve performance and lay the ground work for new muscle. Beyond providing the right stuff you must make sure it is available to muscles when needed most.  this takes some effort and you must have the right tools to do the job.   A great deal of conflicting information exists on the topic, but the Workout Nutrition article I helped you with settles the debate once and for all! 

What are the best ways to gauge progress?

Those who get on the scale or scrutinize in the mirror daily will drive themselves crazy.  I would not get on the scale more than twice per month as the readings do not tell you much.  Consistent body fat % testing is important as it tells you if the weight lost or gained is fat or lean muscle mass.  The individual sites tell you a lot, for example if all of the sites go down except the mid section, cortisol and insulin are high.  This can be addressed with certain adjustments to the training, nutrition and supplementation program.  This is where an expert’s help is so important.  Making use of data is absolutely vital. 

Many women are scared to death of gaining “too much muscle” what are your feelings on this?

I battle this as well, women think they will pick up a weight and overnight they will be huge like a female bodybuilder.  Believe me no woman is going to accidentally make those types of changes. Most women would benefit from gaining more lean muscle to support normal health and metabolism.  Remember that each new pound of muscle accounts for a great deal of calorie burning each year.  An easy way to stay lean is gain some lean muscle mass over time.  This also results in a firmer appearance which is more desirable for women.

The women who concentrate on weight loss without a regard of body fat % will lose a great deal of muscle and gradually slow metabolism.  These are the ones that show up in my office crying about how they have worked so hard, but are gaining body fat.  Well the body is fighting for survival as many are over exercising and under eating.  They screwed themselves and at that point I have to undo the mess which takes some time.  What really pisses me off is that I warn these people at seminars, in meetings etc and they do not listen.  Some have to learn the hard way I guess.

Who are the most difficult people to help?

Many people dig a hormonal hole, like the above example.  In the case of the above she will have a low metabolic rate for obvious reasons, but the hormones which are helpful in gaining lean body mass and reducing body fat will also be depressed.  It will take some time just to revive those markers and get back to baseline.  A specific comprehensive program must be assembled to get her back to baseline or she will continue to struggle.  I see many cases like this and I know you see many as well.  It can take just as much time to undo the problems as it did to create them. 

This is a point I aim to make with all people, do not expect your body to respond fantastically the first month of a routine if you have been abusing the system.  Now in many cases people come to me after months or years of bad eating. Their insulin levels which play a big role in the fat storage process will be very high.  It will take time for things to normalize, as you call it Scott to build metabolic momentum.  The body thrives off of consistency assuming you are doing the right things.

People who have dug a hole must be more patient and usually after realizing the facts they are.  those who are resistant to change will fail, they want to revert back to old methods that have not worked because change is uncomfortable.  I do not have time for those people any more as they just drain the life out of you.  They do not do what you tell them and expect me to find an answer.  I am done with that.

What do you do for those who have a plan that worked in the past, but does not seem to be as effective now?

Great question, this happens a frequently. People must realize that a regimen that was effective before may not work again. Conditions change from many stand points including stress, age, health, sleep patterns, exercise habits etc.  Remember also that the body is very smart and wants to be very efficient, in this regard the brain will expend less calories and stored fat to get the job done if the stimuli are the same all of the time.  It is well accepted that you must change training programs every 3-6 weeks depending on experience level etc, well diet must also change frequently no matter what your goals.  Less often than training perhaps, but some people use the same nutrition plan all year round and that is a big mistake.

Embrace change, if you do not, you will never improve beyond your current levels of success.  Now do not make changes for the hell of it, there must be method to the madness.  This is where you need to find an expert who can analyze your situation and assemble the right program for you.

Can you expand on the reasons to change diet frequently?

Sure they body gets used to certain patterns, you have to change the stimuli just like training.  We want to avoid adaptation to a degree. Food sources must be rotated to avoid food allergies.  You cannot eat the same items over and over again, there must be variety.  Macronutrient %’s must also change.  This is a topic we do not have time for today, but it is very important.  Consider your macronutrient %’s your sets and reps that you can manipulate to create a better or different result.  Again someone who knows what they are doing must put this type of nutrition plan together.  There must be method to the madness.

How do you deal with people who are never happy with their progress?

It is ok to be demanding as long as the person recognizes that they are in the drivers seat and can control their own destiny, those who are always making excuses will not be successful.

I analyze their records; I want to see nutrition, training, life style info, anything that I can get my hands on within reason.  If there are no records that makes things much more difficult, in general if some cannot take down some notes for a few minutes a week, they are not very committed to the goal.  I am not talking about a detailed account of each day, but a weekly summary.

I often find that people can apply themselves better to several elements to accelerate results.  At a certain point you can only do so much and results will take time.  I can rarely predict how quickly someone is going to obtain a certain result.  There are so many factors and genetics dictate so much.  Those who are looking for a long term results, must be willing to make a long term investment.  This does not mean their life must revolve around training and diet, but they cannot expect to screw up one week out of 2 and expect to be successful.  I think that is common sense.

 Rarely do I find someone has run out of things that they can improve.  Instead of blaming other sources, people should consider how they can do a better job.  There needs to be more accountability with oneself as this results in a better mental outlook.  People must understand that their actions are tremendously important. 

Where do most people screw up?

I train at home usually, but at times I will go to a local gym and will take some time to observe people training.  Too many are socializing; they take too long between sets and have poor focus during training.  The intensity is sub optimal in many cases and that is going to limit progress.  Those who train with proper intensity usually are doing much by way of volume.  They are influenced by routines they see in different places with a lot of sets.  You have to match the ability to recover from training to the routine.  If this equation gets out of balance, the person is heading for Over Training.

Evaluating routines from the population at large, design is poor in many cases.  There is a limited amount of training information in the public domain as concepts are presented in bits and pieces.  The bigger picture is obstructed at times, people need an expert to put together the right routine for their needs and to follow up with future routines that build on the foundation.  Elements of improvement are vital even if the trainee is not going after strength or muscle size gains.  Too many people seeking improved rates of fat loss think that just working out will do the trick. There is more to it; you can accelerate fat loss a great deal with the right routine. You remember that lady I sent you 2 months ago- Jenny T?  Her latest body comp test show a 2 fold increase in fat loss and the only change was the training program adjustments you sent her.  Having the right routine which is coordinated with diet, supplements, recovery elements etc is very powerful. 

When I ask a patient to go through a diet often times they say that they follow the plan during the week and on the weekends things break down.  I explore further and find that the weekend has been a non stop binge.  No one can expect to be successful when they sabotage themselves for 2 full days of the week. 

 What about those who constantly compare themselves to celebrities, or even their neighbor who gets great results doing x- why can’t I?

 People should not compare themselves to celebrities or pro athletes etc.  These people have certain genetic gifts that make it much easier for them.  That is just how things go and life is not fair!  However I would not get depressed about this as you cannot change genetic code.  Work with what you have.  My point is – pick up a magazine and see a diet of x super model in an article, it is highly unlikely they are actually following that plan.  Usually it is an invention of the editorial staff.  Be careful of what you read and hear from certain media outlets.