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mediated by frailty and that antirigidity may allow one to maintain a more active life well into |
old age Frailty is the main reason that you have lower energy now as opposed to when you |
were younger Thus antirigidity may be the best weight loss tool available When was |
moved like a grandfather also had a skinnyfat physique and had to eat small portions to |
avoid being overweight Dormant muscle strongly influenced me to be sedentary Not anymore |
There are two primary reasons for the variability in metabolic rate between individuals |
One is the difference in lean body mass A person with more muscle will have a higher |
metabolism The second is voluntary movement not accounted for by exercise called non |
Chapter Healthy Eating Patterns |
exercise activity thermogenesis NEAT NEAT is spontaneous physical activity and is highly |
variable across individuals including how you move and hold your body during work leisure |
household tasks and ambulation NEAT can vary by as much as calories per day between |
two people The notion that obesity and overweight may be more related to NEAT than diet |
and exercise is supported by studies strongly believe that reclaiming atrophic and |
hypertonic musculature using antilaxity and antirigidity is a surefire way to increase lean body |
mass and NEAT Getting the dormant kinks out of the back and filling in the missing corners in |
the abdomen by using the exercises in the next section will shred away ones fatty belly |
Reviving Your Abdominals Through Exercise |
Our bellies are fat because our abdominal muscles are flaccid and underactive In the following |
exercise you will learn how to pair isometric abdominal contraction with paced diaphragmatic |
breathing using the antilaxity method from Chapter |
Healthy Weight Exercise Standing and Walking with Flexed Abs |
In this exercise you will breathe to a breath metronome while standing with proper posture |
and tightening your abdominals Pull the belly button toward the spine and contract your |
abs Notice how tensing your abs makes you want to breathe at very short intervals Simply |
contracting the abs stifles the diaphragm automatically but you can override this Hold the |
abdominal contraction and breathe deeply to the pace of the metronome The longer you |
pair these two things the more robust you make your abdominal tone |
Very lightly strike your abs all over with your hand or a rounded object This will help you |
keep a solid contraction When doing this exercise your chest will tend to cave in so expand |
the chest and lengthen the distance between your breastbone and pubic bone Dont forget |
to retain proper tone in the muscles that expel urine we discussed in the last chapter |
Allowing the diaphragm to push the stomach out is key to diaphragmatic breathing |
The sight of a protruding abdomen however is not fashionable in our society This is why many |
people habitually suck in their gut which can keep the diaphragm tense and limit its motion |
You should feel comfortable anywhere poking your stomach out as far as it can go At first |
you will look like you have a potbelly just as retracting your neck gives you a double chin |
However as these muscles gain natural tone your stomach will slim Pushing the stomach |
out is also vital to lower back health as it cushions the lumbar spine during forward bends |
Lets use antirigidity contracting directly into achiness to fix this |
Healthy Weight Exercise Doubled Over with Protruding Stomach |
Pair paced breathing with the activation of deeply dormant abdominal musculature To reach |
the deepest portion of your abs sit down with your legs in front of you Bend forward from |
your hips and rest your hands on your shins From this position press your stomach outward |
as far as it will go Experiment with pressing your stomach out and tensing the abs to |
different extents to find the weak areas of your abdomen You should be able to find several |
areas that ache very deeply Be very careful because contracting your abdominal muscles too |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
hard or too much at a time could strain the back or even cause an abdominal hernia If it |
hurts work up to it slowly Follow the breath metronome while safely contracting into the |
achy dormant muscle to rehab it |
For maximum results perform the last two abdominal exercises from several different |
positions standing kneeling crouching taking one knee squatting lying on the back etc |
Reviving Your Abdomen Through Massage |
Performing myofascial release on the lower back and love handles dramatically diminished my |
stores of local fat This got me wondering whether the same technique could decrease |
abdominal fat deposits It sounds too good to be true right Its not Much of the rectus |
abdominis has been traumatized because of the way it instinctually contracts without rest |
during fear All this strain leads to a dead gut that fails to burn fat Getting the trauma out will |
make your abdominals much stronger make ab exercises easier and help your core to be more |
engaged during everything you do To do this in the next exercise we will percuss the abdomen |
while lying on the back |
Healthy Weight Exercise Myofascial Release for Abdominal Muscles |
Use your fingers knuckles or a tool to percuss the entire abdomen Lift your hand three to |
eight inches above the abdomen before each strike Strike the abdomen two to three times |
per second You want to hit hard enough to break the bracing pattern without creating any |
real pain or damaging tissue Each soft strike should elicit an ache This aching feeling will |
make you want to brace to protect yourself initiating the stretch reflex and a defensive |
contraction You want to inhibit this defensive contraction instead allowing your abs to |
remain as limp as possible Search for areas that feel tight inflexible or crunchy Spend time |
pressing firmly into the tense cords of muscle overlying the bones of the lower rib cage hips |
and pelvis all areas that your abdominal muscles anchor into Each day the aching will |
further subside and you will have to strike slightly deeper to access achy tissue After a |
session there should be no bruising or pain whatsoever so if these occur you are hitting |
yourself too hard |
This activity will wake up your core but as with all forms of massage overdoing it can |
diminish muscle mass For this reason just do it until you get the intense achiness out |
Conclusion |
Restaurant owners know that people dont want to pay for raw unprocessed food This is |
because unprocessed food is cheap and involves very little preparation Consequently it is |
perceived to have very little added value Restaurants provide a service by processing the food |
such as frying or bakingcooking in oil We are all addicted to these unhealthy preparations |
Eating bland chewy raw unprocessed food is work but it is how wild animals and people stay |
Chapter Healthy Eating Patterns |
lean and healthy Employing nonresistance nonjudgment healthy breathing and a bit of old |
fashioned stoicism will help |
People who overeat to reduce their stress will find that what their bodies are really |
hungering for is exercise The use of cardiovascular exercise in the reduction of stress will be |
discussed in the next chapter |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Chapter Bullet Points |
e We dont crave healthy foods because we have not had the experience of getting full on |
them by themselves Give yourself that experience by eating full meals that consist of |
only fruits and vegetables |
e Use a blender to turn fruit and vegetables into smoothies It is a speedy healthy |
inexpensive and lowcalorie way to get full |
e We overeat unhealthy food to transiently increase our dopamine and endorphins as an |
attempt to selfmedicate against panic and stress |
e We have spent our lives pairing hunger with thoracic breathing This is why hunger |
causes distress which in turn causes us to overeat By fasting for a meal and pairing |
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