Doctor James on Health and Wellness

Common sense answers to your most burning health questions

How to Obtain Extraordinary Wellness

Posted by doctorjames on July 21, 2008

It seems so hard for us to hear the words change. Change is something that requires discipline, acceptance, faith, and a paradigm shift from previously held emotions and perceptions. Perceptions are key to any type of change, and actually precede emotions. Our perception actually tells us how we will react to a situation. It is what our senses perceive and remember that make up our emotions. When it comes to weight loss, we have to make sure our mind is ready to accomplish the task. If these items are not in place, failure is eminent. If you fail to plan, you plan to fail!

The truth is, getting in shape and staying in shape through healthy weight loss is a lifestyle. It does take 45-60 days to make this habit stick. If you do not stick with it, you will be frustrated and not willing to accept change. After 60 days, exercise becomes commonplace and dietary choices become much easier. So, lets get into the nuts and bolts of what it takes to achieve your best physique ever! Not only will this program make you toned and have your best body ever, but it will also enhance the beauty of your skin. Essentially, you become more beautiful from the inside out!

So many people are so confused when it comes to simple exercise and conditioning of the body. Exercise boils down to one thing…your cardiovascular intensity. What is intense for you may be simple for someone else. Don’t worry about it! Make it as intense as you can handle. I will promise you one thing though…aerobic exercise will produce an aerobic physique, and anaeorbic exercise will produce and anaerobic physique…simple…isn’t it?

This is the difference between the physique of a sprinter’s body and a marathon runner’s body. The only difference is the training. The body will adapt to the forces, pressures, and intensities it is faced with. Adapt yourself to what you want to be! The body responds to intensity, frequency, timing, and duration. By switching these 4 items…tweaking them…you can have the best training ever in as little as 3 days per week and 12 minutes per session.

For the average earthling, fitness has absolutely nothing to do with which exercises you pick and choose. It does not matter if you do legs one day and arms the other. It does not matter if you do legs and arms on the same day. The only thing that matters is that you go all out for 12 minutes straight! That is it! Three days per week (or more if you would like) can get you your physique you have been looking for. The most important factor is the intensity…not the time of the rep or the time of the session.

For example, try doing 100 yard sprints on a football field for 12 minutes straight with minimal rest. I can guarantee you, unless you are incredibly fit that you can not do 24 in 12 minutes! This is the type of intensity I am talking about. A person can get fit by simply doing sprints. Here is the absolute truth…muscles are their…we just need to uncover them by decreasing the size and number of our fat cells that are insulating them! You do not need to do ab work to get six pick abs…isn’t that exciting? Simply eat better, exercise your rear off with high intensity exercise, and watch it come about!

The other truth is that your diet is number one when it comes to weight loss. I can guarantee you that a western diet (trans fats, high fructose corn syrup, genetically modified food, preservatives, additives, fast foods, hybridized foods, cooked foods..etc.) will not produce the success in physique that you are looking for. For you to obtain your best body ever, at least 80% of your diet must be organic RAW foods. This means that 80% of your diet must be uncooked fruits, vegetables, nuts, seeds, grasses, and oils! A 80% raw diet can happen overnight and is not as hard as you are thinking. Just do not ever go past the produce aisle in your grocery store! You should only be eating foods that can spoil if given the appropriate number of days. Fresh is best! From your garden is even better! Simple…right??? More on this later, but for now lets get back to your physique and training.

Your physique is not dependent on if you work out 3 hours per day in the gym or not! Actually, working out to long puts you into a catabolic state. Catabolism is the body’s way of using its own proteins from muscle to produce energy…not really a good thing when it comes to building your perfect physique! Body builders work out for longer periods of time because they are constantly fueling their bodies with some type of protein drink to keep them in an anabolic state…or then may be using some illegal substances that causes them to have to work out that long to get rid of their excess energy.

The moral of the story is don’t worry about what exercises you are doing and how much weight you can lift if you want a lean, tone, and ripped body. That will do it, but you will tend to get more bulky than you will lean and trim. Keep in mind, the more bulk you have, the harder your heart has to work because the more capillaries you have. This puts too much stress on the heart and can lead to heart failure. This is the reason body builders do not live long lives!

Your goal is to keep your intensity up and do more from week to week in that 12 minute time frame. A good rule of thumb is to increase your workout by 1% from week to week. If you could do 8 total exercises the first week in 12 minutes, shoot for 9 the next week…and on and on. Your goal overtime is to be able to fit as much exercise into a 12 minute workout as you possibly can.

The reason this type of exercise works so well is because you are increasing EPOC, which stands for excess post oxygen consumption…in lay man terms…means you burn more calories over time because your metabolism stays elevated above its normal everyday baseline. You increase this EPOC for the next 24-48 hours. This is why if you can handle the rigours of intense exercise you can see such dramatic results. The person that works out next to you jogging on the treadmill for an hour may burn 800 calories…GREAT!!! Guess what, during your workout you only burn 300…boo hoo!!! Here is the kicker…they don’t stimulate EPOC and you do! When they leave the gym their metabolism will come back down, but yours stays elevated! You burn for the next 24-48 hours. It is after you leave the gym that you crush the competition in calorie consumption!

If you are training this way, your diet is key to this process. Instead of dieting, you have to think about fueling your body for optimal recovery and lean mass gains. This does not mean that you have to go hog wild on the food that you take in or that you have to consume massive amounts of protein. You just need enough protein to stay in a positive nitrogen balance which would be anywhere between 1g/kg of body weight or upwards to 1.5g/kg of body weight.  This means if you weight 220 pounds, you would have to consume about 100-150 grams of protein per day. If you weigh 100 pounds, you would have to consume 45- 67 grams of protein per day.

You must eat every 2.5 to 3 hours. There is no other option. In fact, you should be snacking all day long on Organic RAW fruits, veggies, nuts, seeds, greens, and oils such as avocado, coconut, hemp, and olive. If you do not, you can kill the “fire” that you lit inside your body. You will suppress your weight loss and lean muscle gains. Your body will burn muscle for protein and become catabolic. This will effectively negate your workout.  You absolutely must avoid refined sugar, grains, dairy (unless raw), white flour, trans fats, and alcohol if you really want to change your physique. Do pick one day out of the week to eat whatever, but you will soon notice it will not appeal to you anymore when your body starts to change. The most cool thing about going 100% RAW is you no longer have to worry about counting calories. Naturally, you feel better on a diet rich in fruits, vegetables, greens, seeds, nuts, and oils…that is the simple truth. When food is not cooked, the enzyme content is still intact. When the enzymes are intact, the breakdown without any extra effort coming from your bodies metabolic or digestive enzymes.

Enzymes are catalysts. They make the body run! Without proper minerals and vitamins, our enzymes don’t work. Organic plant based raw foods supply us with all of our minerals, enzymes, and vitamins for us to achieve optimum physical, mental, emotional, and spiritual health.

Don’t worry about getting enough protein if you decide to go RAW with your diet. By eating more often and more food, you will get more than enough protein, carbohydrates, and fats. Your best bet is to add superfoods into your diet to make sure you are getting your requirements met. One superfood I would highly recommend for protein would be RAW hempseeds. They are rich in protein and fats, and are an amazing superfood. I would suggest that you buy David Wolfe’s book on superfoods and start incorporating them into your diet.

I don’t recommend eating animal tissue if you are looking for you most brilliant beauty and physique ever. By eating a RAW plant based diet, you will feel better than you have ever felt. The abundance in raw foods is extraordinary. In fact, you could try a new fruit or vegetable every day and never try everything on this planet in a lifetime! So, this diet is about inclusivity, not exclusivity. Take the jump from the old ways…shift your paradigm with hope and faith and start going RAW with your diet. I would highly recommend purchasing David Wolfe’s book The Sunfood Diet Success System for a further understanding on how to eat Raw with his RAW food pyramid that emphasizes the three categories…cholorophyll, fats, and sweet fruits.

When you eat more RAW foods, you will find you need to drink less water. This is because the water in plant foods is structured and is able to be better absorbed. You will find that you may need to drink only your weight divided by four in ounces of water. Having the traditional eight glasses of water a day will no longer apply to you the more RAW you go with your diet!

A word of caution…This type of cardiovascular intensity training is not for the faint of heart. Make sure you get an OK by your M.D. before starting anything this intense. Pick any exercises you want and just do them all out. I prefer sprints, pushups, pullups, and burpees,…but you can choose whatever you would like. Mix it up, throw some lunges in, bear crawls, jumps, hops, etc…

The goal is to get through it barely. You should feel exhausted by the time this workout is complete. You will want to and have to catch your breath. For those who are well conditioned, it depends on how hard you work out. Give it your best everytime.

Please get creative and go out and change your health outlook this week. You will be amazed at what one month of this type of exercise and eating will do for your body. My goal for you is to use this program to your advantage. Their is not another program out there that speaks the truth about what you have to do to make you body function at the best it has ever been. This plan alone is simple…a bit of exercise, and as close to 80-100% RAW diet as you can handle. You will find yourself using less doctor visits, medications, alternative therapies for pain…etc…you essentially will have more money to spend on food and RAW food supplements.

I would recommend that you buy the highest quality of food you can afford and use the highest quality of supplements you can afford from or These are very reputable companies with a focus on raw foods and supplements. These are vitamins, minerals, and enzymes your body can use right away to boost immunity, energy and overall happiness.

In my next book I will be discussing supplementation and how it relates to this plan. For now, get out there and do the best you can on eating more RAW and exercising according to the plan. Remember, 20% of our efforts produce 80% of our results. Get out there and just do it…as NIKE says!


One Response to “How to Obtain Extraordinary Wellness”

  1. […] – bookmarked by 1 members originally found by bananada on 2008-12-06 Getting in Shape! – bookmarked by 4 members originally […]

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