On March 25, 2006, I dedicated my radio show to the listening audience in an attempt to summarize the specifics of why so many people fail to ever find the fitness or weight loss results they seek.  With an understanding of “what’s wrong,” I then attempted to share the elements of “what’s right.”   If you missed the show when it aired live, you can download it as an mp3 right now (click here to download) and as you listen you  can use this site page to follow along, ideally to attach a visual outline to the content making it simpler to grasp, simpler to accept, and hopefully simpler to implement.   All of the elements discussed on the show are shared in depth in the 21 Day Journey to Excellence.   The Primary Premise: Eat Right and Exercise

My programs, more than anything else, offer Power.   Whether you acquire an understanding of the "true technology of physical change" from a book, a seminar, a personal trainer, an online program, or a radio show, the power lies within you and an understanding of how to release it allows you control over the way your body looks and feels.   The 21 Day Journey is a life-altering program that will serve not only as a vehicle toward physical improvement, but also as an education that will allow you to keep improvement consistent and ongoing The Breakthroughs Seminar is being held in South Florida only once in 2006.  Find details on the May 18th event by clicking here.

False Beliefs   By holding onto false beliefs you limit your willingness to open up to new approaches, approaches that may ultimately bring you the results you desire. Before eliminating false beliefs you first have to identify them.    Here are a few of the more common beliefs that prevent people from finding true fitness and metabolic control:   1. If you want to weigh less you have to eat less   2. Dieting is the key to weight loss   These two beliefs go hand-in-hand, as the idea that a solution lies in caloric deprivation (eating less) leads people to follow diet after diet after diet.

When you cut calories for any extended period of time below your body's energy requirements (metabolic demand) you begin to amplify production of lipoprotein lipase, an enzyme that serves to store fat.  It's a protective mechanism kicking in to protect you from starvation.   When people judge their progress by their pounds on the scale, water loss leads them to believe "it's working," even as the body is adjusting it's internal hormonal environment to more efficiently store fat.   In order to adjust to the reduced caloric intake, the body begins to cannibalize muscle tissue.   In a matter of days energy drops, hunger increases, and the body increases production of neurotransmitters leading you to crave sugar and fat   The post-diet binge brings about a "rebound" and since people fail to recognize that the cravings were induced by the diet itself, they blame themselves and fail to recognize that the diet led them to residual weight gain.   The weight comes back in the form of fat, but muscle is not regained unless steps are taken to rebuild lost tissue.  Muscle is metabolically active tissue, thus, even if you return to the pre-diet weight, you're living in a body with a slower metabolism.   Muscle houses the actual site where fat is burned, so by sacrificing muscle tissue you've reduced the body's ability to burn fat and increased its propensity to accumulate and hold on to fat in the future.   Bottom Line: Sacrifice Muscle and Metabolism Slows

3. You always have to exercise more   4. Aerobic Exercise is the Key To Fat Loss  Muscle Wasting May Result from Excessive Aerobic Exercise You can Burn Fat Any Time You’re in an Aerobic State Between 12 and 19 minutes a day is enough   Physical Transformation is Simple, But Don’t Mistake “Simple” for “Easy!"   Simple means, simple to understand, simple to apply, and best of all, with a simple commitment to following a program to the best of your ability, the rewards far outweigh the effort.

MINDSET   Your mindset serves to drive you forward or hold you back.   As a result of harboring false beliefs, “self-talk” cripples potential for results.   The Disease of The Ayerelius Kantorius (The Aye Kant) shuts out possibility.   If you believe you cannot get fit, you will not even try   You can change your mindset, but first you have to identify negative self-talk.   In order to begin to change self-talk, and to instill an empowering mindset, upon waking each morning write down the affirmation, “I can get fit, I am in control of my body” and say it aloud 20 times.

The “But” Problem   I want to . . . BUT . . . I can’t . . .   The "But" shuts down possibility.  With an ongoing focus on maintaining a forward-driving mindset (which you do have control over) and a commitment to a result oriented approach toward "Eat Right and Exercise," not only does your outlook change, but so does your body . . . and when you kick the "but" problem, results are incredible.   You can change your mindset   The Key To Finding Control and Fitness: SYNERGY  The Right Nutrition Moderate Aerobic Exercise A Concern For Muscle What is a Calorie?  A calorie (kilocalorie) is the amount of heat required to raise 1 kg of water 1 degree celcius   What is Metabolism - Metabolism very simply is the speed with which the body burns through food.   The body is literally a heat machine, and calories are the fuel for human movement and metabolic function.   If, therefore, you seek to boost metabolism:   Put Food Through the Food Burning Heat Machine (the human body) Frequently

Supportive Eating – Eating to Enhance Metabolism   If you know anyone who can eat lots of food and not get fat, that someone has a fast metabolism, but you are not a victim of your metabolism, you are the creator of it.  Eating "Thermic Meals" frequently is the nutritional key to a positive metabolic shift.   Thermic Meals are Meals that Cause the Body to Work, to burn significant calories in the act of digestion   Supportive Nutrition would ideally include a thermic meal every 3 – 3 ½ hours (during waking hours)   Ideally each meal would include: A Lean Protein A Starchy Carbohydrate A Fibrous Carbohydrate

Don’t Shoot for Perfection   Just understanding what the "supportive nutrition ideal" would be can lead to making better food choices, and a simple commitment to exercising both with resistance and aerobically combines with “eating better” for a thrilling outcome.   Notes:   This is the 21 Day Journey Site – Find About Beginning the Journey   For more information, make www.philkaplan.com your fitness resource   Get Info on The May 18th South Florida Breakthroughs Seminar or call 1 800 552-1998 to order Breakthroughs on DVD   Regarding Exercise: Convention isn’t working The Human Machine is designed to rotate Efficient Exercise replicates real-world movement The Very Simple Exercise Formula: Challenge Muscle replicating real world movement.and Allow it to Recuperate Do Something to Elevate the Heart Rate The Cheat Day   Pick one day a week.  On that day, throw the nutritional guidelines out the window!  You can't get fat in a day. The reality is, by allowing for the less supportive foods once in awhile you avoid facing overwhelming cravings and if you spend six days of the week eating supportively the less supportive foods become less desireable over time.  Best of all, as you boost metabolism, your body becomes better at burning through food, so you become one of those people who can eat, and eat, and eat, and still see those abs!   Begin the Journey

Mind & Muscle is Broadcast out of the studios of AM-940 - WINZ Nationwide on The Health Radio Network Find the archives at: http://philkaplan.com/radio_show3.htm   Find more information at www.philkaplan.com