Mike Adams, the Health Ranger
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 One of the most comprehensive sources of EDT information is "Muscle Logic : Escalating Density Training" by Charles Staley, available in bookstores and at Amazon.com. It gives you a solid introduction to escalating density training, simple rules for following EDT, and then provides photos depicting exactly what to do.
To explain where this comes from and how it works, I first have to give you a brief history of Power Factor training. Peter Sisco and John Little, who wrote the book of the same title, developed power factor training. |
Mike Adams, the Health Ranger
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 Alternative training: Pilates
Now, some people say "Well, I can't join a gym, I can't exercise, I don't want to go to that website and look up static contraction training, I don't want to do that, I don't want to pump weights. What do I do instead?" There's a great solution for people who don't want to pump weights, and I understand a lot of women are in this situation, nothing wrong with that. You can be very strong without pumping weights if you follow Pilates.
Pilates is a form of body movement and flexibility training that was pioneered by Joseph Pilates almost 100 years ago. |
Mike Adams, the Health Ranger
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 There is no muscle group that you can't work on this machine, both in terms of strength training and the range of motion training.
Phenomenal design and engineering
The Balanced Body Allegro Pilates Reformer is extremely well designed. It's quick and easy to change the resistance level by disconnecting or reconnecting any one of a series of easily accessible color-coded springs. If you want to change the level of resistance of the sliding platform, you simply connect different colored springs to add up to the level of resistance you desire. |
Mike Adams, the Health Ranger
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| The difficulty with the power factor training system is that it uses a very small range of motion, eventually becoming static contraction training, which has no motion whatsoever. Muscle contraction without movement makes it very difficult to understand the concept of work, since nothing is actually moving. In my own experience, I maxed-out and plateaued quickly, unable to see continued gains even though I was pushing a tremendous amount of weight very short distances. |
Mike Adams, the Health Ranger
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| Alternative training: Pilates
Now, some people say "Well, I can't join a gym, I can't exercise, I don't want to go to that website and look up static contraction training, I don't want to do that, I don't want to pump weights. What do I do instead?" There's a great solution for people who don't want to pump weights, and I understand a lot of women are in this situation, nothing wrong with that. You can be very strong without pumping weights if you follow Pilates.
Pilates is a form of body movement and flexibility training that was pioneered by Joseph Pilates almost 100 years ago. |
Mike Adams, the Health Ranger
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| The fun thing about this training program is that it gives you a numeric goal to beat. You know exactly what your power factor rating (seconds divided by reps) was the last time you did this exercise set, so when you're doing it again, you know what you have to beat. You begin to compete with yourself, which makes exercise more fun and rewarding. It's also startling to learn just how quickly you can gain power.
Your body will adapt when you use this program. |
Mike Adams, the Health Ranger
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| But the bottom line is, if you don't engage the physical body, if you don't do some strength training and some cardiovascular training, you're not going to get the results you want.
Finding a workable system
Most people who are really committed to losing body fat are okay with the effort part. That hasn't been the problem. The problem has been finding a strategy that really works. What's a system that works? People tried the Atkins Diet or the low carb diet, and for many people that didn't work. |
| By the way, Tai Chi is another outstanding way to get range of motion, but it won't do quite the same thing for you in terms of muscle mass as Pilates training or other weight bearing exercises. (Tai Chi has many other energetic benefits, though, which are beyond the scope of this article.)
What's missing from all diets
The bottom line is if you are attempting to lose weight, or more specifically to lose body fat, then engaging in some form of strength training is crucial to your success. |
| In fact, there's a system of strength training called static contraction training that is outstanding for maintaining current muscle mass and even enhancing it if you choose to go that far. The best thing is that it takes very little time. How much time am I talking about? You'll be amazed to hear this, but literally, it's true: 15 seconds per muscle group per week. Only 15 seconds per muscle. If you engage that muscle for 15 seconds with high intensity contraction, then your body gets the signal that, hey, it needs that muscle. It needs to keep it around. |
Mike Adams, the Health Ranger
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| Escalating density training puts it all in simple terms, and makes the whole thing remarkably easy to follow.
“Muscle Logic” explains the whole system in about 40 pages, and then in the other 200 pages shows you examples of how to use this system. It actually gives you photographs and exercise combinations that you might use. A lot of it is actually redundant, which is my only complaint about the book. It could have been half its size and still been just as good, but overall, “Muscle Logic” delivers exactly what it promises. |
| Escalating Density training takes the concepts of power -- the amount of work produced over a period of time -- and encourages you to perform that work over a fixed duration. In this case, it's 15 minutes. So in EDT, you would perform two exercises alternately for 15 minutes with small rest breaks in between. I started out doing squats and push-ups.
Even though your body may be used to pushing heavy weights, your muscles typically aren't used to doing it for a sustained duration, which is what EDT encourages you to do. |
Mike Adams, the Health Ranger
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| You're training functional body strength. The Pilates machine will never make you big and bulky like a bodybuilder. You will, however, get incredibly strong and functional muscles that can support your body and can help you move through day-to-day tasks with far less pain and far more strength and fluidity. Your whole body will be strengthened as a system and taught new ways to move. It's not about building bulky muscle mass. This is about real core strength that helps you function better. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 Strength Training
Strength training will amplify all the healthy positives you're already enjoying now that you've completed at least 2 weeks of the SlimDown. You're already walking, or actively participating in another cardiovascular exercise program of your choice, and you're no doubt seeing the difference that exercise makes in your life. You're also going to be boosting your exercise program on the FlexPlan in duration as mentioned above and also by adding strength training to your schedule. No exercise regimen is complete without a strength-training routine. |
Donna Jackson Nakazawa
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 You might think of the thymus, in fact, as a kind of a military training school— one housing both an undergraduate training school for cadets as well as an officer training school. Millions of T cells are "educated" in your thymus to perform specific roles—such as, say, to recognize and eradicate an infiltrating influenza-A germ or food-borne bacteria like salmonella from your body, as well as hundreds of other antigens with which your body may come into contact. |
Mike Adams, the Health Ranger
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 Because pharmacists have the training and knowledge to provide certain interventions, they may be able to ensure that patients meet the conditions for use and educate patients on appropriate use of the drug product."
What the FDA is not stating, however, is that pharmacists are remarkably ignorant about nutrition and disease prevention, and they receive absolutely no training on how to teach patients to be healthy without using pharmaceuticals. The entire training curriculum of a pharmacist is, of course, centered on treating symptoms with drugs. |
Mike Adams, the Health Ranger
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 He is a product of the medical industry, yet he was able to open his eyes and see beyond his training that there's a whole universe of information that people need to know to be healthy, and that includes nutrition. He tells the story that when he was in medical school, which was four years of training, he had, I believe he said, one hour of training on nutrition. Not one credit hour, like it was a semester course, or anything ...
Ben: Literally 60 minutes.
Mike: Sixty minutes! 60 minutes of training on nutrition. |
Mike Adams, the Health Ranger
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 Smith: Once they start training, they'll see that it's a big myth because it does take effort to have those big muscles that you see in the bodybuilder shows. Those guys are working out eight hours a day, perhaps taking steroids and using big weights. But, in general, when you're using threes, fives and eight-pound weights, this is just going to give you great definition -- helps sculpt, but also very functional.
When you have a baby, you carry your baby around. Your baby comes out weighing eight pounds. |
Steven V. Joyal
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 One advantage of a modified Tabata approach to interval training is that you can use it with many different aerobic activities, including running, biking, swimming, rowing, water aerobics, elliptical training, or using a step machine. You can also alternate your activities: use a stationary bike one day, use an elliptical trainer the second day, swim the third day, and so on.
The entire modified Tabata training session, including warm-up and cooldown, takes just twelve minutes. Here's how you do it.
?Four minutes of warm-up using dynamic stretching and joint mobility movements. |
Mike Adams, the Health Ranger
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| Static contraction training is, in my view, the very best system of exercise for maintaining not just muscle mass, but also bone mineral density. You will also strengthen your ligaments and tendons.
The key is, as with all forms of exercise, to be sure to work with a qualified health professional before attempting this, especially some of the more high intensity exercises. You may want to ease your way into it and check with your naturopath, doctor or physical therapist to make sure you're ready for this. You don't want to injure yourself -- that would set you back weeks. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| Strength training is for everyone, no matter your age, weight or fitness level. It can easily be done at home in 20-minute sessions that will pay major long-term dividends to your overall health. One benefit for women in particular: One study demonstrated that strength training can actually increase metabolism not only during the exercise session itself but for up to 2 hours after strength training ended—resulting in an additional 100 extra calories burned!7 And I've already mentioned how lean muscle tissue burns more calories than fat. |
Dr. Arthur Janov
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 I perhaps minimize the role of the therapist in Primal Therapy because, after all, it takes six years of training to learn the techniques we use. Even advanced Primal therapists attend training sessions every week. And our training is based on an inalterable equation: the amount of access and empathy we have with others is a direct result of the amount of internal access we have. The closer we are to ourselves, the closer we can be to others and feel for them. The more we feel, the more we can sense the feelings inside our patients. |
David Steinman
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 It's one thing to set a booby trap in a training exercise and quite another to do so in the heat of actual battle. Our enemies are receiving battle training and becoming more experienced and 'battle hardened,'" he said. "That makes our job that much more difficult."
Legislation that is seemingly perennially before Congress, sponsored by the governor, John Corzine (when he was the Democratic senator from New Jersey), would direct chemical companies to look at using the least-toxic substances to get the job done. |
Mike Adams, the Health Ranger
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 He just talked about biochemistry, which was my language at the time, but nevertheless, there was no training. There's no training about being healthy; there's only training about use of drugs with the focus on pathological diagnosis. Even that was narrow because they didn't see the connection between body and mind.
Mike: Even today, many in medicine still debate just basic mind-body connection. It strikes me very interesting that you came at this with the attitude of a true scientist, an observer of nature.
Cousens: Exactly, exactly.
Mike: You let nature tell you what the truth was. |
Steven V. Joyal
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| By improving glycemic control and reducing the potential for glycation, such training also decreases the risk of developing diabetic complications. In another study published in 1998 in Diabetes Care, people with type 2 diabetes were divided into two groups. One group participated in strength training, and the other was sedentary. During the four- to six-week study, people in the exercise group trained five times per week using weights that worked both the upper and lower body muscles. |
Kevin Trudeau
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 You get virtually no training in the true cause of disease; you get virtually no training in how toxins cause disease and drugs cause disease; you get virtually no training in how nutritional deficiencies cause disease; you get virtually no training in any method of the prevention or treatment of disease other than drugs or surgery. You have no information on essential oils or homeopathy. As a matter of fact, as a member of the American Medical Association, you are FORBIDDEN by its charter to use anything other than drugs and surgery! |
Dr. Arthur Janov
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| Even advanced Primal therapists attend training sessions every week. And our training is based on an inalterable equation: the amount of access and empathy we have with others is a direct result of the amount of internal access we have. The closer we are to ourselves, the closer we can be to others and feel for them. The more we feel, the more we can sense the feelings inside our patients. But in our therapy, the power rightly belongs to the patient, not to some omniscient, paternal therapist. We do not want to rob the patient of her curiosity and discoveries. |
Paula Begoun
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 If referrals haven't panned out for you or you simply don't know anyone with hair like yours that's cut in a style you admire, then the only way to gauge a stylist's ability before you sit down in the chair is to check out his or her credentials and training. That means finding a stylist who has attended advanced hair schools or seminars—not just beauty school, but training above and beyond, as well as ongoing education. How do you find that out? You ask. "What training besides beauty school have you had?" is a more than valid question, and the answer you get is significant. |
Mike Adams, the Health Ranger
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| He tells the story that when he was in medical school, which was four years of training, he had, I believe he said, one hour of training on nutrition. Not one credit hour, like it was a semester course, or anything ...
Ben: Literally 60 minutes.
Mike: Sixty minutes! 60 minutes of training on nutrition. Now, I've spent 5,000 hours studying nutrition, health and the causes of disease. I poured those 5,000 hours into the creation of this Honest Food Guide. That's my background for understanding these cause-and-effect relationships. Your average doctor has spent 60 minutes. That is unbelievable. |
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