I did the following WOW yesterday at UE.
MedX Overhead Press
Nautilus Plate Load Bicep (SS retrofits)
Nautilus Plate Load Triceps (SS retrofits)
MedX Leg Press
Recently Ed and I requested a progress report from our friends and BBS followers up North (Norm and Dot Jones and their friend John Wickendon). What they sent us is a great reminder to really encourage those just starting out. Many times I worry that our esoteric discussions here may drive away rank beginners that may have just picked up BBS at the book store. If this is happening it would be a real tragedy, because the best and most life-changing results happen just from making the commitment to get started. After a few years, you can keep yourself interested in the finer derivatives, but the changes that occur early on are literally life-changing. Here is what they wrote:
BBS and Paleo Diet for Everyone
Birthdays – especially major ones – provide pause for reflection and looking at the bigger picture. As I am just a few days from celebrating my 75th on March 5th I wish to share with you a most significant change which occurred some three and a half years ago: my introduction to the BBS exercise program and the paleo way of diet.
How did my wife and I get started? Quite simply, I was browsing in a local bookshop in the Fall of 2009 and came across “Body by Science.” After scanning through the book with a cup of coffee I was impressed by the soundness and simplicity of the program. In short, I started exercising at my local gym the BBS way following both the book and the videos on the web-site. Dot joined me with these exercises a few weeks later.
My introduction to the paleo diet was different and interesting. My very good friend John Wickenden invited me – also in October 2009 – up to his camp in the woods 250 miles north of Montreal. During the drive up, around mid-morning, I was feeling quite hungry and needed to stop for a bagel and peanut butter. When John asked me what I had eaten for breakfast I replied “a nourishing bowl of oatmeal porridge.” Talk about a moment of conversion on the road! John introduced to the paleo diet world.
Putting It Together
There are no coincidences in life. Dot and I have a son and family in Duluth, Ga whom we visit as often as we can. During our March/April 2010 trip to Duluth we arranged to meet Ed Garbe at the U.E. gym in Seneca, SC. In Ed we found a most warm, hospitable and helpful person. He also treated me like he was a Sgt Major with probably the most intensive, short duration exercise routine I have ever had - which certainly created inroading. At the same time we obtained Dr McGuff’s “What to Eat, What not to Eat” DVD and print-out. To this day Dot and I perform our Big 5’s, usually on 8 day intervals and follow (not always strictly to the letter) a paleo diet emphasizing grass-fed meats and poultry. The results are outstanding.
Some of the results can be measured as follows
Norm Nov 09 May 10
Weight 164 151
Seated leg press 200 330
Chest Press 105 135
Weight 145 125
Seated leg press 80 120
Chest Press 40 60
However, resistance and tul measurements do not indicate all the successes we enjoy. Both of us have never felt better. Our health is excellent. We perform our daily tasks and participate in leisure activities with zest and enthusiasm. When the snow isn’t covering the course we play golf always walking pulling a cart or carrying a bag. We revel in our nature walks at home or abroad. Long gone are the sore and injured muscles and joints as we used to pound the pavement jogging, use a treadmill or a stationary bike and exercise on standard gym equipment doing high reps with low intensity.
Spreading the Gospel
Every opportunity which presents itself – and there have been many – I follow through by explaining, demonstrating and converting people to the merits of the BBS and paleo diet way of life. A supreme example is John Wickenden, known to many and a contributor to Dr McGuff’s blog. Another convert is the Club Captain of our Golf Club, in his early 80’s. Just this weekend we will be showing some of the exercises to another couple who come from Burlington, Ontario. It never stops!
Finally, I cannot leave without acknowledging once again the incredible leadership of Dr McGuff and Ed Garbe who have been the backbone to changing my and Dot’s approach to exercise and diet. Thank you and we wish you continued success.
And Now John:
My introduction to BBS was through my good friend Norm Jones. I was about to turn 72 and recovering from a radical prostatectomy the previous week. Norm explained the protocols to me but being incontinent and somewhat uncomfortable, was not thinking about doing anything about it. But I did read the book, and over the next year re-read and found myself selecting parts I deemed significant to study yet again. One fear I had was, that although the incontinence was overcome, there would be problems when extreme effort was made in the various exercises. This proved not to be the case. Then along comes Ed Garbe and his wife to Montreal and Norm and Dot invited my wife Bonnie and me to meet them and we had an enjoyable evening dining out and talking BBS
Thanks to Norm’s good coaching, I began at my gym and his focus was on technique and correct timing. It was difficult at first to go that slowly. But here is where understanding why the 4 reps and the 10 secs up and 10 secs down are critical. It is about fatiguing muscle fibres before they can recover and finally getting to the fast twitch fibres which are all that are left to do the work, and feeling like you want to quit, but pressing on until failure. That is how I understand it. Amazingly, each week 5 lbs was added to the leg press, my favourite. And each week I approached this exercise with apprehension; could I do it. And each week success was the result and when you add layer upon layer of weeks, and look back, you realize this is no humbug!
I never got too anal about how much weight, as long as it was increasing. The smaller muscles would not strengthen as quickly, and some days were tougher than others. Norm would check me out from time to time to correct my form. And I was always better with Norm on my “case” because no matter how much you want to push, a coach gets more out of you, and that translates into developing those fast twitch fibres. Like playing in front of the home crowd. That’s just life!
My history in athletic endeavours is probably similar to many folks, but worth a word or two. Hockey was my favourite sport, as a kid, through university, and up to the age of 45. Wish I was still playing. But in my 30’s and 40’s, playing 3 times a week, I didn’t have to go to the gym twice a week, and jog. But I did because of ignorance. And my back hurt a lot, and my this and my that. One of the best games of hockey I ever played was after not playing or being near the gym for 5 days. Now I know why. My body had a chance to recover somewhat. But I had to quit at 45 because there was just too much discomfort, mostly the back.
My advice to anyone who reads this is, first, get the book. Then read it over and over and understand whys of TUL and the slow speed of the protocol. Then read parts again and again until you really start to comprehend. A few times a week, just open the book up, and read a page. You will learn something every time. Don’t be too concerned about not being perfect. I think of myself as an 80 percenter. Beats laying on the couch ALL the time. Every 8 or 9 days seems best for me. I really feel like tackling the machines. And if you miss a week or two for whatever reason, don’t fret. The days of sweating at the gym are over. It will be 3 years for me in October, I am strong, my posture has improved, my shape has changed,I can still carry my bag on the golf course and do so 5 times a week. I can still portage a canoe through the woods. Snow shovelling is a mild workout. Your life will no longer revolve around the gym. Just make 30 minutes a week. That’s all you need.
Diet of course is important, and I am pretty much a paleo guy. Full cream in my coffee, no bread, pasta, sugar, or soft drinks. Love salads and green veggies. Sure I cheat now and then. Usually feel bloated the next day. Only eat twice a day now, and never hungry. Still on beer which is not the best, but without all the other junk, get away with it.
Ed Garbe told me I would probably go in the mid nineties shovelling snow. What a way to do it. As a volunteer for Seniors, I see a lot of examples of how I don’t want to be.
Now, I must go do my work out in my little home gym. Will have breakfast an hour later. Bacon and 3 eggs, no toast. Will walk the dog for an hour, then watch the golf match play while enjoying a cold one or a few.
Thank you Doug, Ed and Norm. BBS has changed my life for the better without question. And we have got a few friends working with it and they are benefitting as well.
Post your WOW’s and your thoughts