Let’s set the bar higher. It’s possible, and I believe fitness and health should be viewed this way. Instead of just trying to work on fat loss, muscle building, or pain relief as singular goals, why not shoot for more?
Ok, so I see from a marketing perspective why we might want to talk about one issue at a time, but I find this to be misleading. In reality, your body wants to achieve all goals at once, and it’s ready to create massive change. Improving health, as far as your body is concerned, is just about improving your health. It’s not about working on one goal at a time.
Granted, it’s sometimes faster to identify and work through one issue at a time, in an effort to sustain your efforts and minimize time output. However, I believe this should all be placed on a timeline for your continuum of health. You may need to get out of pain in order to enhance nerve signals to your muscles, but that’s part of your fat loss or muscle building program. Enhancing signal strength enhances both fat loss and muscle building, so it makes sense to emphasize this first.
Let’s just be careful not to lose sight of what’s most important: Your end goal.
Today, I have an interesting thought-exercise for you, and I’d like you to comment below with your answer.
Thought-Exercise: What is the most logical way for me to get in shape
and achieve my health goals?
Here’s an example case study of one of my personal situation, so that it’ll make more sense:
Age: 23 year old male
Height: 5′ 8″
Starting Weight and Body fat: 203 pounds, 26% body fat
Goal Weight and Body fat: 169 pounds, 9% body fat
Starting Pain Level: 8/10, across most joints in body
End Pain Level: 0/10, everywhere.
Desired timeframe: 6 months or less
Logically, it would be difficult for me to lose weight until I can tolerate at least 20 minutes of intense exercise 4 days per week. So, I’ll have to address pain first. Here are my options:
1. Surgery – major delay on goal attenuation, and possibility of long-standing pain related to surgical incision.
2. Intensive Rehabilitation – 3-4 days/week, 1 hour per session, which will consume all of my time as a grad student that has major work requirements for school.
3. Muscle Balancing & Fat Loss Program – integration into workouts, while doing exercises I can tolerate, and building endurance at the same time. Granted, not super effective fat loss and weight loss exercises, but worthwhile, nonetheless.
It became obvious that #3 was the only reasonable solution for this phase of my goal achievement process.
So, this is where my timeline had to begin. At first, I had to prioritize muscle balancing, in order to be able to tolerate greater loads with every weight I lifted, unless I was going to increase pain around my joints. Once you hear this, it seems logical, but sometimes it’s difficult to see the forest for the trees.
Next, I would need to phase into progressively more intense exercise, so it was really important that I started ‘Exercise Tolerance Training’ or training my VO2 max to be higher. My VO2 max, as a reminder, is the maximum oxygen uptake my body can have before it starts to produce boatloads of lactic acid, ultimately killing my energy for the rest of my workout.
Cardio-specific training, in the form of alternating days with Target Heart Rate Training and Interval Training, became a great choice.
Now, my program was beginning to develop, and my timeline looked something like this:
6 Month Timeline:
Muscle Balancing —> Exercise Tolerance Training —> Progressive Weight Training +
Muscle Balancing —> Full Speed Fat Loss
As it turns out, I hit my goals much faster, all because of a solid plan.
Make sense?
How would your timeline look?
Make sure to leave your own personal case study below in the comments section, and I’ll help you critique it for you over the next several days to weeks be replying to your comments. If you can help critique someone else’s timeline, I’ll be sure to prioritize yours.
33 Comments
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Age: 35 year old male
Height: 5′ 10″
Starting Weight and Body fat: 203 pounds, 26% body fat
Goal Weight and Body fat: 180 pounds, 9% body fat
Starting Pain Level: 8/10, across most joints in body but mainly right knee and lower back
End Pain Level: 0/10, everywhere.
Desired timeframe: 6 months or less
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Age 23 year old male
Height: 6’1″
Starting Weight and Bodyfat: 420 pounds, 39% body fat
Goal Weight and Bodyfat: 250 pounds, 15% bodyfat
Starting Pain: Knees and lower back
End pain: 0/10 everywhere
Desired timeframe: 10 months or less
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Age 50 yr old female
height 5’5″
Starting weight 94kg no idea how to work out body fat but I am
Goal weight and body fat 70kg
Starting pain: knees and upper arms and feet 5-8/10
End pain: 0/10
Desired timeframe: as soon as possible (6mths is probably realistic?)
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Age : 56 yr old male
Height : 6ft
Starting weight & body fat : 235 lbs & 22%
Goal weight & body fat : 190 lbs & 10%
Starting pain : Lower back, knees & ankles – 5/10
End pain : – 0/10
Desired timeframe : by Christmas 2011
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Age: 30 Female
Height: 5, 3Starting weight 59kgs or 129 poundsBody fat is 28.2% and lean muscle mass is 31.5%Goal weight 23% body fat maybe 55kgs
Starting pain can vary but at the moment probably a 5/10 or a 6/10 in lower back, shoulder, hip, and left foot.
End pain, I am not really sure what is meant by this? The amount of pain at the end of the trainig session or what you want to be experiencing after all the rebalancing work?
Desired time frame is 3 months.
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Age: 30 Female
Height: 5, 3Starting weight 59kgs or 129 poundsBody fat is 28.2% and lean muscle mass is 31.5%Goal weight 23% body fat maybe 55kgs
Starting pain can vary but at the moment probably a 5/10 or a 6/10 in lower back, shoulder, hip, and left foot.
End pain, I am not really sure what is meant by this? The amount of pain at the end of the trainig session or what you want to be experiencing after all the rebalancing work?
Desired time frame is 3 months.
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graeme
aged 58-59 height 6’5-1/2″ starting weight 175Kgs 5 years ago heading to 113Kgs at moment 126Kg don’t have any pain at the moment but are stiff in the shoulders lower back and hips. My workout are balanced been doing DEFL for about 3 months and been exercising both sides of the body together since then
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age: 56, female
height: 5’10
weight: 260 lbs.
starting pain level: pain in knees and from ankle injury 6 years agoI swim for 35 minutes 4 times a week and try and do your 5 minute workout on other days. Squats are difficult.
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I have a spot in my lower back that goes out ask the time and makes it hard to walk and lift weights. Any suggestions?
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Hi I have a double tennis elbow on the right arm, the physio yesterday told me because i work with microscope all day, i am really unbalanced, my head is slightly shifted front left, she gave me exercise for my arm and neck…i used to belly dance 2 time x week but after a back sprain in 2008, i had to stop 1 year and i gain 20 pounds. i often have neck shoulder problem from my work… after talking with my Physio yesterday, i realised that with my dance i always had a problem with my balance….so i know i have to work out on this but i’m not sure how to work on that…..thank you for your help Dr K. 🙂
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Age: 58
Height: 5’5′
Weight + Body Fat 212 36
Goal 160 20
Starting pain 9/10
Ending pain 2/10
Desired time frame sooner rather than later -
Age: 52 year old female Height: 5′ 2″ Starting Weight and Body fat: 145 pounds, 27%? body fat (Size 10-12) Goal Weight and Body fat: 130 pounds, ?% body fat (Size 6-8) Starting Pain Level: 2/10 – 8/10 varies Primarily knees, Desired timeframe: 4 months or less
Plan : 3-4 x a week Interval Circut training (Step cardio with segments 0f Lunge/Squat and upper body)
goal here is to build range of motion in sqats and lunges, then increase weight I have to be very careful not to overdo with both squat/lunge and running because of my knees an injury (or overdoing) can cause me to miss two or more weeks of being able to train5-6 x a week (abs vary between 2 5-10 minute ab sets incl planks)
3 x a week swimming (req’d for triathalon training)-
Dr. K did a conference call today where he talked about optional exercises for people with bad knees to replace the squats and things. He recorded it, so it will probably be available somewhere someday. From personal experience, when/if you ever do traditional cardio, go for biking as it is a low-impact option.
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I have bad knees that prevent cardio exercises. I need help!
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Age: 59 year old female
Height: 5′ 4″ (if there was no scoliosis 5’7″, according to doctor)
Starting Weight and Body fat: 169 pounds 33.4 body fat
Goal Weight and Body fat: 135 pounds, ?% body fat (please suggest)
Starting Pain Level: 2-9/10, across many joints in body (depends on days)
End Pain Level: 0 to 2/10 (any improvement would be welcome)
Desired timeframe: 6 months or less
Challenges: Scoliosis, bulging disks in neck lower spine, neck, worn facet joints, arthritis throughout spine, in knees and hands, hammer toes in right foot, painful bunion in left foot, asthma limits cardio, injured in rear-end car accident about 40 years ago (which is reason for much of the pain, shoulder belt wear was not required at the time, wearing only lap belt and turned towards the driver at impact).Thanks for you help.
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Mine is more of a question. I like the program and the excerises, I also have to continue at my job which has irregular hours and demands that I may be away from my desk for anywhere from a couple of hours to missing use of the computer for several days, thus I fail big time in having a regular excerise program established…..any suggestions that helps with the time allowance problem?
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One of the cool things I like about Dr. K’s program is that he has posted some 5-set drills that work on all the body parts that take about five minutes to do once, and can be done with no equipment or a bench. One set with the bench is 30 seconds on/30 seconds rest of : Bench-assisted mountain climbers, bench-assisted squat-thrusts, step-ups on the bench, middle-trap arm flap, and bench-assisted spider plank (or crossover plank). You can fit it in between other commitments, you can repeat it up to four times for a good work-out.
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Age 60, female
Height 5’6″
Weight 146 lbs. (size 10-12) desired weight 130 lbs
Starting pain level in feet 5/10
End pain level 0/10
Time 4-6moI have some range of motion issues from past injuries, balance issues, but pain in balls of feet are uppermost problem. I am a beginner when it comes to exercise. Tried the gym, but prefer to workout at home and walk.
I plan to do the Mission Unbreakable Diagnostic and continue the exercises from 14 day fat loss for now. Need some other ideas. Thanks for the programs and exercise videos!
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Female
30 years
5’5″
173 lbs – 30%+
Goal: 140lbs – 15%
Time: 3-6 months
Pain: 5/10 – SI Joint pain – left side sometimes right, random kinks in neck
Work: office/computer – I have an ergonomic chair, adjustable keyboard tray and 2nd monitor, laptop is set up to view at eye level.
Treatment: physiotherapy, infrared heat, ice, epsom salt baths, hot tub, stretches, pilates, massage, no pain meds
– I’m scared to exercise intensely (I push myself and am afraid I will hurt myself again) I have purchased every program and read every book, I have seen all your videos, I know what to do overall and what’s good and bad, now I am overwhelmed and honestly don’t know where to start.
– I have changed my diet to focus on more fruits, vegetables, proteins, healthy carbs, food combining, portion size, and less processed and fast food. Considering a colon cleanse??
– I have had a lot of stress the last few months as well.Help?
TB-
also bought a new mattress set ($3000!)
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TB,
All of those treatments are good for temporary relief but you need to fix the problem. The foods you are choosing to eat are great. Stay wit the good natural ones and say no fast foods and no processed foods. If you go ahead and trust Dr. Ks program and start working with it, it will so help you reach your goals—hands down. It is the best that I have used and it has made me strong, healthy and pain reduced greatly.
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I am female, 47, 145 pounds, 5′ 1/4″
I have a double tennis elbow on the right arm, the physio yesterday
told me because i work with microscope all day, i am really unbalanced,
my head is slightly shifted front left, she gave me exercise for my arm
and neck…i used to belly dance 2 time x week but after a back sprain
in 2008, i had to stop 1 year and i gain 20 pounds. i often have neck
shoulder problem from my work… after talking with my Physio yesterday,
i realised that with my dance i always had a problem with my
balance….so i know i have to work out on this but i’m not sure how to
work on that…..thank you for your help Dr K. 🙂
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Sex: F
Age: 48
Height: 5’5′
Weight: 170 Body Fat: I forget, but above average
Goal Weight: 140 Body Fat: 20%
Starting Pain Level: low back because of a recent rear-end collision 6/10; right elbow 5/10, the bigger problem is lasting weakness from an old break
Timeframe: 6 monthsMy issue seems to be that every time I get into a good rhythm of working out, etc., something happens — I have to go on a road trip for three or four days and can’t get to a gym, I get in a car accident, or I get sick. It just seems like it’s always something. And Coca-Cola!?!?!?!? Bad, bad, bad.
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female, 49, 5’9″, 137 lbs., don’t know body fat
I work hard with nutrition to maintain my weight. Goal is to be stronger and more flexible, and not to have my workouts derailed by back or elbow or any other issue.I get periodic lower back muscle pulls on left side. They seem to happen when I try to do too much, but I only find out it was too much when that burning pain suddenly appears! When that happens, pain is acute (8/10) unless I tread very gingerly for 2-4 weeks.
Current issue is a new one for me — left elbow pain (golfer’s elbow?). Not severe, maybe 3/10, but persistent. I’ve sporadically used ibuprophen and ice, which seem to help, and I am careful in my workouts to avoid acute pain. But I’ve been doing pushups and other arm-related things despite mild pain, hoping the elbow would eventually get better if I tried for perfect form. It’s been 4 weeks and still there.Time frame — ASAP. Hate to lose my hard-won strength gains, and hate to be afraid of weeding my garden or lifting too much weight!
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female age 55
height 5’7″
starting weight and body fat: 252, 38% body fat
goal weight and body fat: 175 lbs; body fat @ 20%?
starting pain level: 8/10 just for knees other joints 0 pain
end pain level 0 for knees
desired timeframe by march 2012-
A few things I learned about losing weight over the years is to avoid fast food, starches, and pre-packaged food. Eat whole natural foods as much as possible and increase the fiber content of my food. one gram of fiber burns 7 calories to digest. A cup of black bean soup has 13 grams of fiber and about 120 calories. That means a net of only 29 calories. Vegetables must become your friend.
I often replace either lunch or dinner with this filling smoothie to keep my system working well.
Blend together; 1 banana, about 3/4 C juice, 3 heaping spoonfuls of yogurt (pick a healthy one,) 1 cup of frozen mixed berries. Measurements are approximate – I don’t actually measure any of it. Sometimes I’ll add soy milk for added protein. It makes 3-4 cups and I drink it all.
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Female age 55
height 5’6″
starting weight and body fat 155, 33%
Goal weight and body fat 130, 20%?
Starting pain level 2/10 most days for R tricep, shoulder, and neck
End level 0
timeframe march 2012 -
Hugh
Male age 56
Height 5’8″
weight 204 lbs body fat 26%
goal weight 180 lbs body fat 12%
Starting pain level 3/10 for left hamstring (completely torn 6 yrs ago) and left shoulder (major rotor cuff damage) both combine to give lower back pain on a consistent lower back pain. Thirty years as a military diver have given me a high pain threshold. I still maintain a very active lifestyle having just stepped away from maintain the fitness level of a 20 year old military diver. I am looking to provide muscle balance and flexibility, first, then lift the intensity of exercise. My primary aim is finding comfort and balance, weight loss is secondary as I have found that most military divers are close to obese according to BMI, but in fact carry much less fat that the BMI would indicate.
End pain level 0
Time frame 6 months -
Female age 54
Height: 5’4″
Weight: 160 lbs
Percent Body Fat: ? (No calipers – don’t belong to a gym)
Goal: 125 lbs, about 20% body fat (females have more than males)
Timeframe: June, 2012
Starting Pain: At rest, from 0/10 to 3/10 in lower back.
Walking: from 0/10 to 4/10 in lower back, and front of thighs
Up stairs, after 2 flights, 4/10 in front of thighs, down, 5/10 in knees
At work: same as above plus in shoulders. 4/10 (I’m a labor and delivery nurse, and I have to hold legs a lot, plus other lifting.
Neck: always tight, and I tend to tilt it toward the right and turn toward the left.I want to add that I know I have coordination problems, and was always the classs klutz as a child. My granddaughter has been having PT since she was a few months old for torticollis. It’s wonderful that these services are available today. I wonder if I would have so many issues if that had been the case years ago.
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Female, 55 yrs old, 180 lbs, diagnosed with severe arthritic knees, tendonitis on top of my feet, have insomnia, neuropathy on my toes and a breast cancer survivor. I do zumba (modified so I don’t hurt my joints) and weight training at the gym (helped with toning my abs). Any ideas on how to loose weight. Thanks a million
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Female, 49 years old. 5’4″ and 155pounds. Long time arthritis of both knees. Also lower back pain and anemic. Cannot exercise for 1 week a month due to long standing menstrual issues. Nurse and doing bedside care, some heavy lifting and pulling. Goal weight of 126-130 pounds with 14% Body Fat. I don’t rate my pain, but some days are crankier than others. I walk and have done Tai Chi. Must exercise or all my joints are bothersome
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55 year old male. 6’2″ Weigh 275, down from 300, goal is to lose to get to 220. I am recovering from lower back problem, pain now 4/10, and when that happens I lose about 40-60% of the strength in my legs. Also have some shoulder issues so some weight lifting and push ups are hard to do. I look at the work outs and can’t even do the warm ups (high Knee etc). Want to work on the muscle balance and tolerance, then hit the fat loss.
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AGE: 50 years old
HEIGHT: 5′ 7″
STARTING WEIGHT & BODY FAT: 187 lbs / Unknown
GOAL WEIGHT & BODY FAT: 150 lbs / Unsure? 20%
STARTING PAIN LEVEL: right now is 9/10 only because have a pulled muscle in my back, can’t do much! Except stretching.
END PAIN LEVEL: 0/10
DESIRED TIME FRAME: 3 to 6 months
Comments are closed.
