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My goal is to become a much better endurance athlete, especially long distance running (marathons), long distance cycling, and triathlons. So, will TRANSFORM! help me with that or would you recommend some other program for someone like me?
You'll always want to face your body against "a new stimulus." Most high level athletes I work with "periodize" their training so their sport specific training correlates with race season or scheduled competitions. In between "preparation training cycles" they'll designate periods to increase strength, periods to increase performance, and periods to either find greater leanness or power (depending upon the sport).
You'll find dramatic improvement by going through TRANSFORM! I'd suggest you spend 12 weeks before an event training specifically for that event, but consider following the 21 Days with TRANSFORM! and then your sports specific training. That should bring an optimal outcome and allow you to continue to progress on an ongoing basis without ever becoming stale or hitting a plateau. Your training cycle might look something like this:
21 Day Journey
17 Weeks TRANSFORM!
12 Weeks Sports Specific Training
Competition Training
Off Season you return to the beginning of the cycle, yet you do so in a new body so results will stack upon previous results to make you better every season.
Will TRANSFORM! allow me to step up the cardio and not compromise results? Specifically running and cycling? What should my strength training look like during the season?
Don't think in terms of your approach in integrating the two as "compromising results." Think rather in terms of mileposts and “periodiziation”. If you do up the cardio in conjunction with TRANSFORM! you're going to have to increase caloric intake to meet the added energy demand. Your energy levels and any changes in body composition will allow you to use some trial and error to find a balance that works. For now, simply commit to the program and know that you can always make subtle training shifts. During the competitive season, if the goal is primarily performance based, you might actually do best with a mix of the functional movements in the 21 Day Journey (and week 1 of TRANSFORM) and the more conventional "split routine" that you'll go through in Weeks 9 & 10. Right now follow the program and enjoy both the process and the continued improvement.
I am worried about fat loss; I am currently in the endurance phase of TRANSFORM! is it possible to overeat supportive foods as far as not gaining fat but not having enough of a calorie deficit to lose it either?
I can't emphasize enough how valuable the audio CD's are that come with TRANSFORM! as in them I prepare you for "the next phase." You can not and should not judge your progress in the muscle endurance and shaping phase by changes in body composition. Think of it this way. Fat is burned in the presence of oxygen, thus, the more efficient your body becomes at utilizing oxygen the greater your fat burning capacity. In the phase of the program that you're presently in, the exercise routines target the "slow twitch" muscle fibers, which are highly oxidative. This is in preparation for moving into the phase where the focus becomes fat release. Right now you should find parts of your body may feel a bit firmer to the touch, you should find over time you're moving the weights easier and for a greater number of repetitions, and you should find that you're able to eat a considerable amount of food, more than you had previous to beginning the program, and not gain fat. Those are all clear indications that the body is increasing its oxidative ability. It is possible to consume "too much" supportive food for optimal changes, but that would manifest in the accumulation of fat, and if you're following the program it really is hard to eat too much if you're keeping the meals clean. Assuming you're not consuming calorie dense refined carbs (snack cakes, pastries, etc.) or high fat foods, it sounds as if you are efficiently utilizing the calories you're taking in. Enjoy this phase, enjoy the exercise sessions, and don't put pressure on yourself. You'll gradually ease into the Fat Liberation phase with the introduction of some new nutritional strategies in the weeks to come, and you'll coax your body into ultimately making all the changes you seek. One of the most perilous traps people fall into is allowing "slow, gradual, and lasting" results to lead to frustration. Those rapid results you see with people who turn toward extreme diets or overtraining are short lived. You're doing it the right way. Stick with it!
I get hungry before the 3 hour mark when I should eat my next meal; therefore, is it ok for me to eat more frequently?
Supportive Eating brings up questions early on . . . and to attempt to be precise would be an exercise in futility. There are far too many variables to attempt to determine precise amounts of food or precise optimal food timing intervals. With that said, the 3 - 3 1/2 hours rule works exceptionally well, and most people find about 10 days into it their appetite increases. That's an indication the body requires more calories . . . which ultimately means metabolism is speeding up. I'd suggest you continue doing what you've been doing . . . using the 3 - 3 1/2 hours guideline and some trial and error recognizing that your appetite and caloric needs will eventually come to a place where they meet and eating is intuitive. The simple rule - eat until you're not hungry, 3 - 3 1/2 hours later do it again, and as appetite increases increase the proportionate size of the meals. You're on the right track. I wouldn't suggest attempting to eat more frequently right now. 6 meals a day is what most people find are ideal, and with time, patience, and intuition you'll find the guesswork as to "how much" is replaced by an instinctive certainty.
Do I have to eat a full meal every 3 – 3 1/2 hours?
Don't feel that you MUST eat a FULL MEAL every 3.5 hours, but understand that consuming a supportive mix of lean protein, starchy carbohydrate, and fibrous carbohydrate would be ideal for someone seeking a metabolic boost, a positive shift in body composition, and optimum endurance and energy. Many people who are apprehensive at first begin by eating something supportive more often than they're used to eating, and a little at a time they develop a comfort level. With time appetite begins to change so the idea of a MEAL every 3 - 3.5 hours becomes intuitive. There are three important elements that help people get past the initial apprehension. One is, anyone who has been on repeated diets (calorie deprivation) has failed to maintain desired weight loss. This evidence that "eat less weigh less" is flawed thinking. The second thing to realize is that the types of meals suggested in the program are low in fat so they are far less calorie dense than typical American meals. It may appear to be a lot of food, but proteins and quality carbohydrates have less than half as many calories per gram than fats (fats have 9, carbs and proteins 4). If you were to replace fat with combinations of proteins and carbs you could theoretically eat more than twice as much food and still not consume as many calories. Thirdly, the meals suggested in the program are "thermic" which means they ask the body to burn more calories in the act of digestion. As you come to fully embrace the concept of supportive eating, you'll also begin to see and feel the benefits.
Is it ok to eat every 2-2 1/2 hours sometimes?
The simple answer is, yes, it's OK. Just think of this as gradually moving toward "eating better" recognizing that perfection is not a trait humans have mastered. Trust your appetite, do what fits comfortably into your lifestyle, and whether it's 2 1/2 or 3 3/4 hours between meals, if you stick to the exercise regimen and maintain supportive eating (ample calories, a balance of valuable nutrients) you're going to see ongoing positive change.
Is a fruit smoothie from somewhere like Jamba Juice for an afternoon meal acceptable?
I wouldn't call a smoothie sold in a juice or smoothie store "Supportive," reason being . . . lots and lots and lots of sugar. Most of them have this big bottle that looks like water and it says on the side "turbinado." Turbinado is sucrose. Many of the fruits are also mixed into concentrates with added sugar. Rather than ordering off of their menu, you'd be better off asking them for a customized blend, perhaps two scoops of whey protein, 1/2 cup skim milk, 1 cup of water with crushed ice, and then a small serving of either just-ripe banana or even some mixed berries. Some sugar is OK, especially after an exercise session, but 60 grams of sugar is a whopping serving and it's enough to hinder fat release. You should also consider some of the meal replacements. If the smoothies are a vehicle right now for helping you improve the way you eat, you don't have to eliminate them. Just know that the menu items are not going to be ideal. You should read the following articles regarding sugar, fruit sugar, etc.
http://philkaplan.com/thefitnesstruth/sugar.htm
http://philkaplan.com/thefitnesstruth/sugarhowmuch.htm
http://philkaplan.com/thefitnesstruth/sugar_free.htm
I don’t like the foods on the list; what are some other sources of starchy and fibrous carbohydrates I can eat?
Usually people find after taking some time integrating those elements of supportive eating that do feel comfortable, variety becomes less of an issue. Don’t stress right now over trying to make the meals perfect. Instead try to make them comfortable and as close to supportive as is comfortably possible.
When considering the lists offered in the program itself, at first glance you may find the lists appear limited, but if you consider “whole grains” as a starchy carb, walking into a natural market will reveal scores of different grains, many with their own unique flavors and textures. Corn, peas, and tomatoes are starches, and legumes and beans (all varieties) have starchy and fibrous components. Just-ripe bananas can be considered starchy carbs for the purpose of the program. Sweet potatoes, eggplant, taro root, and Jerusalem artichoke (not an actual artichoke, but a sunflower that develops edible tasty starchy components).
Asian markets and international markets might also expose you to some other grain and vegetable based starches that are not common but very tasty, ditto for fibrous veggies.
Many people beginning a supportive eating program find soups a way to introduce foods they typically wouldn’t eat but they find tasty in a mix of flavors.
If you’d like a resource for turning the concepts of lean protein, starchy carb, fibrous carb into limitless meals, consider my EAT! Book.
With all of that said, the USDA maintains a vast database of foods and nutrient values. If you Google the words “USDA food list database” you should find several resources that reference foods and their nutrient content. You can also explore the resources at:
http://www.nutrition.gov/
http://www.usda.gov
I’d also encourage you to go into a Whole Foods or natural market and ask their resident nutritionist to show you some of the grains, cereals, the variety of whole and natural grain rice products, and vegetable-based starches that can fit into supportive eating. Then follow with a tour of the vegetable selections that fit more into the fibrous category.
Patience and experimentation will help you find meals that fit ideally into your new fitness lifestyle.
What can I eat for breakfast that would be good on the program?
A supportive meal would include a lean protein, starchy carbohydrate, and fibrous carbohydrate. For example, an egg white omelet with spinach (fibrous carb) and a side of oatmeal.
What is good tasting yogurt that has no fat and no sugar?
Stonyfield (plain) and Dannon plain nonfat yogurt are good choices. The element that turns yogurt from a supportive choice to a questionable choice is added sugar. You will not find yogurt that is void of sugar since lactose is a component of milk and is categorized as a sugar. Lactose does not add sweetness as glucose or sucrose, nor does it spike blood sugar anywhere near as radically as table sugar. Most yogurts in the supermarket, including the vanillas, have added sugar in significant amounts. If you stick with plain yogurt, you can add in a bit of kashi or granola cereal (low in sugar) and a small handful of fresh berries, and the nutritional value will be better than those with added fruit preserves and processed sugar.
Inulin does add a bit of sweetness, but it is not a sweetener as much as it is an insoluble fiber. Inulin has several health properties and it is not absorbed so it has no impact on insulin.
If you're adding a generous portion of mixed fruit, the sugars, plus the refined wheat thins (which are quickly broken down into glucose), the blood sugar spike is more likely from the overall processed carbs than from the lactose or inulin in the yogurt.
As I tell everyone trying to find a comfort level with supportive eating, the goal is simply to make better choices, so little changes (i.e. forgetting about the wheat thins as a component of the yogurt meal and avoiding any yogurts with added sugar) can lead to a new nutritional habit that proves highly beneficial and ultimately simple to stick to.
Is homemade chicken soup with all organic ingredients and low sodium broth ok?
Yes, chicken soup made with white meat chicken breast, an assortment of vegetables, and low sodium broth is wonderful, and you can even add in some boiled brown rice to make it a complete meal.
Where do nuts and dairy fit into the Journey or Transform!?
Dairy products can serve as an excellent protein source. The challenge with dairy products is the fat content. Milk, naturally, is high in fat; thus, products made from milk, ranging from butter to cheese get a significant number of their calories, if not all of their calories, from fat. Even 2% milk gets about 40% of its calories from fat (the label laws allow for deception in this regard). If you use the low fat choices, made with skim milk, such as fat free cottage cheese or fat free yogurt, consider dairy products protein options. They do contain some lactose, which is a sugar, but it doesn't spike blood sugar (and insulin) anywhere near as radically as glucose, plus the presence of protein further slows the lactose absorption. Note that some products, such as commercially sold yogurts, may contain added sugar or sugar-laden flavorings, so be certain to check ingredient labels.
Nuts are also typically high in fat, primarily the better fats, and they do also serve as protein sources. There is certainly room for an occasional handful of peanuts, cashews, or sunflower seeds (as well as all other nuts).
Is it possible to overeat through synergy?
Eating too much is possible, but not likely unless each meal resembles a mini Thanksgiving dinner. In my seminars I teach people a valuable exercise. I teach them to put their hands over their ears and scream. Lots of people want to offer lots of advice, but until they've come to understand metabolism and its relationship to food, a muffled blah blah blah is all you should hear.
Over the next few weeks two things should happen. One, your appetite should become supportive and portion sizes will become instinctive. At first its confusing because your pancreatic function is changing as is your brain's habit for sending hunger and satiation signals. Trust your body and eat as the program recommends. Expect confusion early on. You'll be amazed how cooperative your body, inside and out, becomes if you continue frequent supportive meal ingestion.
The second thing is you should notice evidence of fat loss within a few weeks. If you are eating too much, you're going to note slight fat increase, but in over 20 years of using this methodology, I've never once had anyone gain fat during the program.
If you're uncomfortable, if you have digestive challenges, or if you feel bloated, you should back off on the size of the meals, but if none of these things have occurred, tell the “naysayers” to watch your body over the course of the next few weeks before they pass judgment.
Finally, if you want to be half-way scientific (not recommended), just to satisfy whatever little voice inside you is warning you your meals might be too large, multiply your perceived ideal bodyweight by 15. That should estimate the number of calories you might want to take in daily at the onset. Of course you'd divide that number by six to determine per-meal caloric count. At best that's a guesstimate, but for those who feel a need to know whether they're on track before their body responds it's a decent guideline. The best advice I can give you goes right back to trust. Trust the program, trust your body, and trust your appetite. In a few weeks you'll have some conclusions.
I am having a hard time doing the cable row/chest press because I cannot find anything I could use to hook the elastic bands around. Is there an alternate way?
As long as you're able to safely challenge the muscles against resistance, however you improvise is fine. Some people who can't find a sturdy anchor for the tubing have learned to tie a small towel into the middle of the tube making a decent sized knot. You can then slide the tubing under a door with the knot on the side away from you, the handles on your side. This anchors it at the top or bottom of a closed door.
Is it ok to repeat the 21 Day Journey to Excellence a couple of times in a row, or would it be best to switch to a more conventional training for a bit?
Beginning 21 Day Journey to Excellence again doesn't equate to going back to the start. You "begin" in a more efficient body, so the next time through you'll find you can perform the movements faster, you can challenge greater workloads, or you can use longer work intervals and short active rest periods. There isn't any one-size-fits-all "next step" after the Journey. Some people will use it as an entry into TRANSFORM!, others will go right into the Strength & Growth Phase of TRANSFORM!, and still others will go back to Day 1 of the 21 days but step up from Chrysalis to Phoenix or from Phoenix to Thoroughbred. All of these would represent valid and potentially productive "next steps." I'd suggest if you enjoy the 21 Day Journey, go through it again consciously seeking "a greater challenge" the next time through. I've actually had quite a surprising number of people who invested in my 17 Day ANSWER program use ONLY the ANSWER program for repetitive bouts of 17 days and achieve radical results over time. The 21 Day Journey is too new for me to measure what happens over the course of a year when someone keeps going from Day 21 right back to Day 1, but I anticipate I'll have many who find the inherent progression is significant enough for this to be the only program they ever use.
Is a warm up and cool down necessary?
It's always a good idea to take five minutes before the routine and go through the movements, without resistance, or to go through a brief aerobic warm up using as many muscle groups as possible without going at too high an intensity to optimize blood flow. That's the warm up. After every aerobic session a gradual cool down until heart rate is ideally below 90 is important.
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