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X Gym U Master’s Course #2

Revolutionary Xfactor Xplanation: Fail sooner for faster results!

You are already well aware by now that complete muscle fatigue (CMF) is the key to great results. You also know that CMF is where the strength training happens, and assuming no offloads along the way until the point of CMF, endurance results have also been maximized.  What you may not know yet, is that making CMF happen sooner is always more effective than trying to stretch it out, causing it to happen later.

Our natural inclination is to go as long as possible with an exercise, especially when there are other people in the room watching you or “competing” with you. Being the first to reach CMF sometimes makes people feel like they are the weakest one in the class, or in the case of a one-on-one session, reaching CMF within the first minute instead of the usual two minutes can seem like you’re wimping out or not pushing as hard as you could.

The opposite is really true though. The more advanced students in the X Gym are certainly the strongest, with the most endurance, but they are also the students who reach CMF the fastest. How is this possible? It’s because the most advanced and strongest X Gym students (AKA members) know how to stay in the hardest part of the range and out of the easier parts of the range. They also know how to avoid all offloads and master time under tension (TUT). This gets them to CMF as fast as possible because they know CMF is actually the goal because that’s where most of the results come from.

When I (PJ) am taking a class, I’m usually the first to reach CMF, and the next person to reach CMF is the next most advanced person in the class. The last people to reach CMF are usually the beginners and they’re still going long after I have failed and am stuck down on the floor or with a severely limited range. It’s not because I am weaker or have less endurance than the beginners, but more about savoring the hardest part of the range, keeping perfect form and never, ever offloading in any way.

You’ve also noticed by now that it’s not about reps or weights at the X Gym. It’s all about CMF and TUT. The more you can do to make CMF happen sooner than later will not only give you even better results, but it will also shorten your workout, so you will be able to fit in more exercises, further increasing what you get out of the workout because of your knowledge and your ability enabling you to put more in to the workout!

Remember this the next time you want to go into an easier part of the range, or offload because you think it will bring you relief. You will be right about that, but relief means less results and a longer total exercise time, so to maximize your workout while you’re there, do everything you can to oppose those tendencies and get to CMF as fast as possible!

Nutrition Revolution Step: Understanding human history and carb history

Whether you are an evolutionist or creationist, human beings have been around for millions, or at least thousands of years. For the vast majority of that time, we didn’t eat refined grains or sugars. We only started that a few hundred years ago, so if you put that on the timeline of how long we have been here on the earth, it would be right up against the end of that timeline, extremely close to where we are now. Therefore, our physiology hasn’t had time to adapt to the modern grains and the sugars we are eating today. This is the reason we have become so sick and fat. Our bodies just don’t know how to process what were putting in them.

Plus, modern grains are a completely different plant than ancient grains. The grains and bread that Jesus and his disciples ate 2000 years ago are extinct on our planet and they’re never coming back. We have bred those grains off the face of the earth in order to create the hybrids we have now, which are specifically bred, processed and manufactured to be more delicious, but also to affect our brain chemistry in ways that change our state. Grains are now a drug and we are seriously addicted. The modern processed food manufacturers know this too, and they are laughing all the way to the bank. It’s not funny for our health or waistline though, but the drug companies don’t mind, because they’re laughing all the way to the bank along with the processed food manufacturers.

Modern processed food has only been around for about 50 years, so when you put that on a timeline, it’s even worse than the story of grains, although most processed foods do contain grains or green derivatives. Even if processed foods don’t contain grains or grain derivatives, they do contain other chemicals specifically manufactured to cause the changes in your brain that create addictions to those foods. Those addictions make you eat more and turns you into a repeat customer, which is quite profitable for the food manufacturers.

And then there’s the GMO foods and grains. Don’t get me started on that! Actually, I will address this in the future, because it is extremely important you understand that history as well. For now, just avoid GMO’s at all costs because the negative effect on your health is worse than you could ever imagine (beyond the immediate inflammation and gut problems in the short term).

Brain Training Revolution: Lifestyle attitude

When most people join a gym they think the workouts are going to work as a free pass to continue with their unhealthy lifestyle habits outside the gym. I’m sure you’ve heard it said, “You can’t out exercise a bad diet” and it’s true, not just from a fitness perspective, but also from a health perspective. All the exercise in the world won’t make up for eating unhealthy foods, because even if you could keep up with the body fat gained and stay lean with enormous amounts of exercise, your internal organs can’t be fooled and once they start shutting down, things fall apart quickly.

The solution is a lifestyle attitude. With that, you’re not exercising to allow for the food you “really want to eat.” Instead, you’re exercising because it improves the health of your heart and brain, and increases your strength and endurance so you can enjoy life and do the things you want to do. Then, if you eat right, you’ll also look amazing, which never hurts, and you’ll feel amazing too, which is truly priceless.

How do you get this lifestyle attitude? It’s pretty easy actually. Tell yourself every day that you are making permanent changes to achieve permanent health. Use this statement in the form of an affirmation, or write it on your mirror, or pledge it to a partner, or all of the above! Do whatever it takes to train your brain into truly believing that you are on a quest for permanent lifestyle changes in order to achieve the end goal of optimal health.

Another way to do this is to ask yourself questions constantly. A question to start with is, “Will this food that I’m about to eat make me healthier?” You’ll be surprised at the answers if you’re really honest. You’ll also find yourself justifying eating unhealthy foods anyway, despite a negative answer. If you have to justify it or reason with yourself as to why it might be healthy, it’s not.

Even if you do tell yourself every day that you’re making permanent healthier changes and ask the health question above, you will still fail, whether it’s by making the wrong decision despite the answer, or just forgetting to ask the question, but keep it up because it’s a skill and you will get better at it the more you practice it!

When you do fail, forgive yourself and get right back on track – immediately. Never, ever beat yourself up about a bad choice because that only leads to shame and regret, which make it much harder to get back on track. People think they need to punish themselves for mistakes because they figure that will help them have more willpower later or increase their chances of better choices, but the opposite is actually true. Self-deprecation, punishment, shame and regret are some of the biggest willpower destroyers, despite what “common sense” might be trying to tell you.

Research Revolution: Coffee can be good for you

Did you know that coffee is the biggest source of antioxidants in the Western diet? It’s true, and Coffee – believe it or not – happens to be the biggest source of antioxidants in the Western diet. In some studies it even outranked both fruits and vegetable, combined! Kind of sad, because that shows how little antioxidants the standard American is getting in the food he/she is eating.

That being said, however, coffee does have wonderful antioxidants, but remember that  Organic coffee has many times more antioxidants than nonorganic. Plus, coffee is pretty hard to grow, so non-organic coffee contains lots of pesticides and fertilizers and other chemicals that organic coffee won’t have. Antioxidants are important because they protect our bodies from oxidation, which is one of the main mechanisms behind aging and common diseases like cancer and heart disease.

Caffeine, in the right amounts, can also be a beneficial component in coffee and is even healthy for the brain. We know that caffeine improves energy levels (temporarily), but studies show that caffeine also improves various aspects of brain function, including memory, mood, vigilance, and reaction times.

Studies consistently show caffeine can improve physical performance – by 11-12% on average – but again, in the correct and healthy doses. A strong cup of coffee about a half an hour before you get to the gym can help you train harder and even reduce your level of perceived exertion, which can increase your time under tension (TUT) to complete muscle fatigue (CMF).

Several studies show that caffeine can boost metabolic rate by 3-11% and therefore, help you burn fat, even by as much as 29%. The caveat is that the effects are far weaker in overweight and obese people, compared to lean people. Additionally, as an individual’s tolerance for caffeine increases, the effects start to diminish, so cycling on and off coffee would help, but don’t expect miracles. It’s not a shortcut because you won’t lose any real weight without improving other aspects of your diet.

Resource Revolution:

Check out Bev’s healthy eating group on Facebook! She’s posting new recipes all the time a giving great advice, so check it out and join the fun! https://www.facebook.com/groups/1531649313786964/

Revolution Reminder:

This “course” is intended for X Gym members in order to learn the unique Xercise methodology and health principles, but our main goal is to help as many people as possible, so if you know other people who could also be helped with this information, please feel free to forward any or all of these pages or email issues to those individuals.

The advice and guidance given at the X Gym, through emails, newsletters, blogs and other sources is not meant to replace any advice given by your medical practitioner. All ideas, guidance and concepts should be confirmed with your medical practitioner to be appropriate for you before implementing or adopting into your lifestyle.