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Workout #1 : Run

10-20-30 Running Protocol For Time-Saving Run Workout
Do a 5-10 minute warm-up at a low intensity (Zone 2) followed by 3-4 intervals of 5 minutes of running with 2 minutes of rest after each 5 minute effort. The 5 minute intervals need to be divided into 5 consecutive 1-minute intervals of 30, 20 and 10 seconds of running at a low (Zone 3), moderate (Zone 4) and near maximal intensity (Zone 5-6).

Workout #2 : Other

Consultation with Dr Banas
All the training plans include a 30 phone or Skype cosultation with Dr Banas so you can get the most out of your training plan.

Workout #3 : Other

Exercise Videos
Most of the workout session have videos that demo the exercises. To view the exercise videos: Click on the workout for the day. Then click on Exercises and Intervals. Here you will find videos on the exercises. Click on Media to view the videos.

Workout #4 : Other

Nutritionally Complete, Inexpensive Low Carbohydrate Meal Plan
Nutritionally Complete, Inexpensive Low Carbohydrate Meal Plan Some of the questions I received on a previous post regarding nutrient, particularly folate, delivery of a diet containing no vegetation prompted me to run a nutritionalysis to see if I could create a nutritionally compete zero carbohydrate meal plan. Alas, so far I could not do so, even when I included chicken liver in the daily diet to provide folate (chicken liver has about 400 mcg folate per 4 ounce serving). Although liver is very nutrient dense, without nuts (source of trace minerals not so well supplied by meat) and produce, I could not get adequate levels of vitamin C, vitamin E, magnesium, manganese, or potassium. So, I changed my approach to create a diet with minimal carbohydrate, yet supplying all required nutrients, and I added the requirement that the daily diet cost would fall below the USDA allotments for Supplemental Nutrition Assistance Plan, otherwise known as food stamps. I wanted to include the latter requirement because when I watched Food Inc a few weeks ago, I did not like the part where they created a sad story around a family that supposedly could not afford to purchase good food in a grocery store, so felt compelled to purchase $1 meals at fast food restaurants twice daily. I knew that story was a pile of corn grits, so I decided to prove it. I succeeded in all respects. I came up with the following, tailored to my own nutritional requirements. Cost of food and supplements Food Quantity Grocery Unit cost $ Cost $ Beef 8 ounces cooked Food City 1.99/lb 1.00 Butter 8 tablespoons (112 g) Food City 2.59/lb 0.63 Pork Chop 4 ounces cooked Food City .99/lb 0.50 Eggs 4 large Food City 1.69/doz 0.56 Walnuts 1 ounce (14 halves) Sprouts 4.99/lb 0.31 Turnip greens 4 cups raw (1/2 cup cooked) (220 g) Food City 0.92/lb 0.45 Broccoli 2 cups raw (1 cup cooked) (182 g) Sprouts 0.77/lb 0.31 Carrots 2 cups raw (1 cup cooked) (256 g) Sprouts 0.59/lb 0.33 Peppers, red 1 cup cooked Sprouts 0.77/each 0.77 Vitamin D3 2 x 1000 IU Complementary Prescriptions 13.95/250,0.06/1000 IU 0.12 Vitamin K2 1.5 mg Complementary Prescriptions 10.95/60, 0.18 ea 0.18 TOTAL $5.16 This menu provides 2442 calories, 191.0 g of fat, 63.7 g of carbohydrate (21 g as fiber; 42 g net carbohydrate), and 126.2 g of protein. That's 69% fat, 21% protein, and 10% carbohydrate. Saturated fat is 32% of energy, polyunsaturated 8%, and monounsaturated 22%. It provides 524 mg folate (31% more than the RDA), and exceeded the RDA or AI for all nutrients measured on FitDay except VT-D, calcium, magnesium, and potassium. Regarding calcium, metabolic studies indicate that the RDA overestimates calcium requirements. Current data indicates that people maintain calcium balance with an average intake of 741 mg per day [1]. This plan provides 782 mg of calcium. Also, adding 3 tablespoons of well-made bone broth (see The Garden of Eating for a recipe) to each daily meal will cost virtually nothing and add 300 mg calcium to bring total to over 1000 mg. Regarding magnesium, metabolic studies indicate that the RDA overestimates magnesium requirements. Current data indicates that people maintain magnesium balance on an average intake of 165 mg per day [2]. This plan provides 285 mg, exceeding the 165 mg by 50%. Regarding potassium, this plan provides 3608 mg, 77% of the "adequate intake" defined by the Institute of Medicine. Add some vegetable scraps to the pot while preparing the bone broth, and the broth will provide the necessary additional potassium. Alternatively, adding 1.5 cups of cantaloupe or similar fruit will bring the potassium to 4233 mg, 90% of the AI -- close enough -- while still keeping the total digestible carbohydrate at about 60 g/d, and increasing cost of the menu by only about thirty cents, to $5.46. To cover vitamin D and vitamin K2, I included supplements: VT-D 2000 IU, VT-K 1.5 mg. I get them from Complementary Prescriptions. According to the USDA’s Fact Sheet on Resources, Income, and Benefits for the Supplemental Nutrition Assistance Program (SNAP), a household of 4 qualifies for a maximum monthly allotment of food assistance in the amount of $668, or $167 per person, which comes to $5.57 per day. So you will have ten cents left over! Someone with lower caloric requirements would just eat smaller portions and of course has lower nutrient requirements. They would spend even less. So I have just shown that even people on food stamps can eat a highly nutrient dense, meat-based, low carbohydrate diet, shopping in conventional supermarkets. So the Food Inc people got it wrong. That family doesn't need to eat at fast food joints. They could follow my plan, the whole family would lose body fat, the father would lose his diabetes, they would stop needing dental repairs, and they would then have the money he spent on medications for upgrading the quality of their food. P.S. If you like this post and want to see more like it, please consider making a small donation or a recurring subscription payment using the PayPal buttons in the right hand column. Fighting fallacies is a full time job I love to do, but I need support to continue doing it. Also consider sending a link to this post to all of your Facebook and other friends.

Workout #5 : Custom

Metabolic Resistance Training
Planned Time: 0:00:00
This is a workout that can be used as a replacement for a cardiovascular session or interval training workout, in the off -season as a harder workout challenge, or when rapid fat loss is desired. It incorporates metabolic “boosts,” or short, explosive cardio efforts after each weight training exercise set. Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging, cycling or elliptical trainer, then complete the following exercises. Main Set: Complete the following circuit of exercises 3–5x through. After each exercise, perform 30–60 seconds of explosive cardio, such as a bike, treadmill or elliptical sprint, jump rope, rowing or jumping jacks. Cool-down: Hold each of the following stretches for 6-20 seconds. If heart rate is high or breathing is diffi cult, complete 3-5 minutes of light aerobic activity prior to the stretches.

Workout #6 : Custom

How To Find (and use) Your Fat Burning Zone
This video show you how to find (and use) your fat burning zone. http://www.youtube.com/watch?v=wsi9zQ435Lw

Workout #7 : Other

Am Power walk at Aerobic Base
If possible start the day with 30-60 min power walk. If you have done a VO2 test this heart rate would be at and RQ of .85 or your aerobic base Heart Rate One hour Power walk. Watch Dr Banas you tube video here: http://www.youtube.com/watch?v=rJ-_SROamww If possible get this test done. If you can't, we ca guess a little. Do the 30min to 1hr as a fast walk.

Workout #8 : X-Train

Let’s find out how many calories you need to be taking in to lose weight.
Let’s find out how many calories you need to be taking in to lose weight. Step 1) Find Your Basal Metabolic Rate (BMR) English BMR Formula Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years) Metric BMR Formula Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years) Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years ) Example. A 40 year old male that weighs 200 pounds and is 5 foot 8 inches tall. To determine height in inches, take the height in feet time 12, then add the inches for your total height in inches. 5 x 12 = 60. Then 60 + 8 = 68 total inches tall. Men: BMR = 66 + ( 6.23 x 200 pounds ) + ( 12.7 x 68 inches ) - ( 6.8 x 40 years old) BMR = 66 + ( 1246 ) + ( 863.6 ) – ( 272 ) BMR = 1903.6. You can also use an on-line BMR Calculator Here http://www.bmi-calculator.net/bmr-calculator/ Step 2) Determine Your Daily Calories. The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure (calories). The only factor omitted by the Harris Benedict Equation is lean body mass. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will under-estimate calorie needs) and the very fat (will over-estimate calorie needs). To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows: If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2 If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375 If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55 If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725 If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9 Total Calorie Needs Example If you are sedentary, multiply your BMR (1903.6) by 1.2 = 2284. This is the total number of calories you need in order to maintain your current weight. For weight loss, our goal will be 500 calories below this number. 2284 – 500 = 1784 So for the example above, this person should be eating 1784 calories a day. Find your BMR and write it down here__________. Now use Harris Benedict Equation to find out how many calories you need to maintain your weight and write it down here_________. Now subtract 500 from the above number and write it down here________. This is your daily calorie limit. So, now that we know who many calories you need, let’s go over where those calories should come from.

Workout #9 : Custom

The Complete Cold Thermogenesis Guide
Doing this daily will speed up fat loss and recovery. It can enhance athletic performance. That is why Michael Phelps and the other Olympic swimmers train in 50 degree pools. Also Lance Armstrong trains in an industrial size freezer that he had installed in his house. Notes: COLD THERMOGENESIS (CT) This should gradually be added to the Leptin Rx reset protocol (not everyone will need this). CT training should be done at sunrise or after dinner. CAUTION: If you have a serious health condition, please consult a medical doctor before beginning a CT regimen. Immediately stop treatment if you experience light-headedness or a pale pink to white coloration of the skin. Cold Thermogenesis Benefits: Lower body fat Increase hormone levels Reproductive fitness! Fertility Reverse diabetes Cut food cravings Kill fat permanently Strengthen adrenal function Fix thyroid disorder Super immune function Deep sleep Pain management Sense of well being and better attitude Cut visceral fat first Promote cessation of eating disorders BEFORE every CT session: Eat a high fat and/or protein meal Immediately drink 16-32oz of ice cold water. DO NOT drink more than 32oz. Face Dunking: What you need: skin thermometer, a timer, ice, and a bathroom sink or larger bowl. Remove make-up or facial products Get the water between 50-55 degrees Dunk your face into the ice water and hold as long as you can Record time and dunk again Continue for the next two weeks and work your way to using less breaths DO NOT let your skin temperature fall below 50-55 degrees Compression Shirt & Ice: Lay down flat on your back Place a 20-40 lbs block of ice on your torso (whilst wearing compression shirt) Try to extend your time 5 minutes a time until you get to 60 minutes You will notice your skin is pink to cherry read and numb in places If you can complete the 60 minutes- remove the compression shirt and place the bag of ice directly on the skin *Note: If you develop cold urticaria at this time, this is a sign you have high levels of tissue and serum omega six content. Stop the experiment and adjust your diet until you have a blood omega six to three ratio that is below 10 to 1 using a ketogenic paleolithic diet. When you can tolerate the skin being covered for one hour with pink to cherry red skin you’re now ready for the Cold Tub step! Full Body Immersion with Ice: Fill the bathtub with cold tap water Wear socks, gloves, and a knitted cap to keep the heat in your body Add 20 lbs of ice to chest and abdomen When your body is use to the ice you can remove the socks, gloves, and cap DO NOT let your skin temperature fall below 50-55 degrees Stay for 45 minutes Continue daily 2-5 times a week Full Body Immersion with NO Ice: Jump into a pool, lake, or hot tub from the neck down Stay for 10-20 minutes Pay attention to skin color