Gym Time: How Much Is Ideal? - Part 2/2
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- Опубликовано: 4 июн 2018
- This is part 2 where Paul talks about exercise variables, the importance of periodization, and why you need to be clear on your dream or reason for exercising.
You can watch Part 1 here: • Gym Time: How much is ...
To learn more about this topic, read Paul's blog: www.paulcheksblog.com/
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ATTENTION Viewers:
Please be advised that this forum is not intended for personal therapy. Paul Chek does his best to share education and resources to help you live a healthier, more full life.
If you have applied what he shares here, and are looking for more, here are some resources to check out:
- "How To Eat, Move and Be Healthy!" - book
- "The Last 4 Doctors You'll Ever Need - How To Get Healthy Now!" - multimedia ebook
- "You Are What You Eat!" - audio/workbook program
- "Healing Fungal and Parasite Infections - The Absolute Essentials" - DVD or online course
- "The 1-2-3-4 For Overcoming Addiction, Obesity and Disease" - online program
If you are looking for a skilled C.H.E.K Practitioner and or CHEK Holistic Lifestyle Coach for yourself or your loved one, please seek a qualified C.H.E.K Institute-Trained Professional in your area....there are over 10,000 world wide!
www.chekconnect.com
Visit www.chekinstitute.com and www.ppssuccess.com to learn more about Paul Chek's work, courses and programs.
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Paul Chek is founder of the C.H.E.K Institute and creator of the PPS Success Mastery program.
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www.ppssuccess.com
Great lecture as always Paul. Thank you 🙏🙏🙏
Thank you Paul from my heart for all the information you have shared it is only now that i am being open enough to receive and digest what you are giving.
Much love,
Paco
Glad I can help.
Love and chi,
Paul Chek
I might be using exercise as a drug idk where to start except seeing a therapist
Excellent Paul, great info and well presented.
Thank you!
Love and chi,
Paul Chek
Great video
Thank you guru Paul 🙏
Your work is inspiring as always Paul!
Thank you for sharing the love!
Love and chi,
Paul Chek
As always truly eye opening (yet age old) information!!! We, from Southwick, MA, love your work and appreciate the energy you share with us, even when it is very taxing and frustrating given the state of our world!(Mind Pump's Paleo Fx podcast(seriously epic) You will forever be appreciated and loved!! Thank you so much!!!! Much love and Chi right back at you!!!
Thank you for expressing your love and appreciation!
When I'm giving a lot of myself to the world, getting loving feedback is like wind in my sails, so thanks for inspiring the love boat within me!
Love and chi,
Paul Chek
Thanks Paul. You rock 😀🏋️
Thanks!
Lets Rock Together!
Love and chi,
Paul Chek
how to eat move and be healthy book is out of stock for europe right now. Are you going to print some copies in the near future?. Great content and knowladge. Keep up the good work
A newly revised and updated edition is on the printing press right now :-)
Keep you eyes out for it, and if you register to receive email notifications from the C.H.E.K Institute, you'll be notified of the release of the new edition.
Love and chi,
Paul Chek
Ablosuty AMAZING x x x thank you so much you blessed soul
Paul,
I am a long time fan of your videos/books and other content.
I have a deviated septum and have a lot of trouble with nasal breathing. One nostril always seems blocked, frequently need to blow my nose etc.
Any tips on how I can improve my breathing through the nose?
Hi,
The first thing to do is either get yourself tested for food allergy and intolerance by a functional medicine practitioner, or follow my 4-day rotation diet in my book "How To Eat, Move and Be Healthy!" while recording everything you eat, and any symptoms you notice when eating. After a week, look for patterns of symptoms occurring relative to the foods eaten; you may find, for example, that anytime you eat eggs, you have some kind of body, emotional, or mental reaction. Then remove that food from your rotation for three months, and then try eating it by itself to see if you still react to it. If yes, try again in another six months. Lab testing can be helpful because you get a report that informs you which foods are most likely to be causing the problems and can remove them right away.
When we have food allergies or intolerance, we produce a lot more mucus to help carry away the waste created by immune activity, which typically blocks that nasal passages and alters breathing efficiency.
You can also search for a certified "Rolfer" or Sutherland Trained Cranial Manipulator near you and have them work with your cranium and nasal passages, which can often be a big help.
Be sure you are getting at least half your body weight in ounces of quality water each day; the best solution for pollution is dilution.
Be sure you are getting eight hours of sleep each night and follow the sleep recommendations in my book HTEM&BH!
Love and chi,
Paul Chek
When you say heavy deadlifts late in the afternoon, are you talking about the train before 7 rule?
Hey Paul I know you worked closely with Charles Poliquin in the past. He was a big proponent of pairing antagonist movements in the form of supersets. I’ve never seen you train in this way for example pair a dip with a chin-up or a squat with a hamstring curl in an A1/A2 format with an75-120s rest between each movement depending on your goals. He provided studies that illustrated the effectiveness of this in terms of maximizing gym time. I am curious to know your thoughts on this workout structure because I do feel as though it not only balances the body but yields superior results in less time in comparison to performing straight sets
Hi Paul ,would you give me some quick rules on how to combine food properly in order to get the most of it after my workouts?
Thank you Paul
Hi,
You can search food combining charts on Google Images and get the basics in seconds :-)
Love and chi,
Paul Chek
Training to be a 'Parkay'. Haha. You are great, Paul
Thank You!
Love and chi,
Paul Chek
What about the variable of a highly physical job . Then go to the gym. I have a construction job and after many yrs i have adapted to a 20 min non stop session . 4 times a week.one day rest and 2 days cardio and its working , reducing injury, and constant weight. i love your videos by the way.
Hi,
The best exercise in the world is "the one you are willing to do each day!"
If this routine is working for you, that's great.
Just be aware that the body adapts to aerobic exercise very quickly, and you progressively get "more miles to the gallon" so-to-speak.... The secret with aerobic exercise if you want to optimize metabolism and keep the body growing is to keep changing it up so that you aren't doing the same thing all the time. For example, if you are using a step mill, try going sideways left and right, backwards, varying the speed and intensity in an undulating manner. Then, try choosing 4-5 different machines or activities and doing each of them for 5:00 and jumping right to the next one. While doing that, you can use interval training and go 1:00 easy followed by 1:00 as hard as you can comfortably go...keep stimulating the body in different ways and you'll get much more out of it.
With weight training, a program generally needs to be changed every 4 weeks or once again, the body adapts and each workout delivers less physical and neurological gain.
You would probably find my correspondence course titled "Program Design" very helpful for designing your own weight training programs because it teaches you how to effectively manipulate the acute variables of an exercise to get a specific response in the body (reps, sets, loads, tempo, and rest periods). Once you get through that one, "Advanced Program Design" will teach you how to assess your individual needs and how to select exercises to optimize short and long-term results.
Enjoy!
Love and chi,
Paul Chek
Hello Paul, what's your stance on blood donations (and good idea for video!) ? Are they healthy? Natural? Do they kind of "reset" the body, help with autophagy maybe and help to detox even? Also, one funny and interesting thing that I noticed after giving my blood for the next 2-3 weeks maybe my libido got really high, much more erections, sex drive , so maybe there is some kind of thing that boosts hormonal health?
Personally, I don't think there is any harm in donating blood as long as you are healthy and vital...if not, one is donating "sick blood"...
Anytime you loose blood, like sperm, the body will draw on any and all resources to replenish, and if one is deficient in any way, they will become more depleted, just a a woman who is beast feeding will draw nutrients from her body to make milk, and if she's low on essential nutrients, breast feeding will progressively deplete her and lead to any number of health challenges, which happens all day long around the world today....there are LOADS of sick mothers with sick kids...
Love and chi,
Paul Chek
When doing "energy building", slow controlled movements... my movements are very jerky, it even makes me feel anxious, and kind of depletes my energy.
Because I struggle with it, i feel it's something good to practice. Im just curious for any input
Simply adjust your pace of movement so that you experience a sense of flow.
Keep your breathing timed and in harmony with your movements.
As one accumulates more chi, there is a tendency to shake because the chi is working through blockages in your body.
Love and chi,
Paul Chek
Paul Chek. Appreciated Paul :)
Hi Paul ,
If I want to build strength for mma but not put on weight, what’s the best rep and set range?
Also does hypertrophy come before strength or opposite? I’m in college doing personal training the different variables are confusing at times
Love and chi
foleskin foley I'd recommend Paul's program design correspondence course and then maybe advanced program design. From what I've learned, hypertrophy comes from increased time under tension with an ideal load being 7-12 reps with a couple left in the tank, avoid going to failure as this creates poor motor engrams. Rest periods of :30-2:00. Strength gains are best achieved in the 3-6 rep range with 2:00-5:00 rest per set. With either hypertrophy or strength training you need to block your periodization to mix up the acute exercise variables, reps, intensity, sets, tempo, rest periods. Hypertrophy taxes tissue most, while strength training taxes the neurological system most. The higher the load, the shorter the set, so the lower the time under tension. This relationship is inverse.
To avoid weight gain, but promote strength gains, you need an advanced program that considers all of your training to accurately plan a successful strategy to achieve goals.
If you have maxed out a muscles strength capacity, then you may need to hypertrophy the muscle. The more muscle you have, the more strength is possible. Again, this will require an advanced program and professional assessment. A Chek professional would be able to factor in your daily stressors, mma training and 4 doctors lifestyle to help design a good program for your goals. They are legit, no B. S.....
These concepts are all covered in program design and advanced program design available through the Chek Institute.
Namaste!
Greetings Paul,
I have an direct inguinal hernia. The only answers seems to be surgery with these doctors. Is there a holistic approach to fix this? If so can a Chek practitioner help?
It is small and not interfering with bowels with no complications as of yet. The
Paul, when you say that you have never missed a day of work due to illness, does that mean you never got a flu in 30 years? Did you get sick but thought it did not warrant skipping a day of work?
Thanks.
Hi,
I've had various bugs attack me along the way, but my practices and general health have given me an immune system that quickly resolves such challenges, and coupled with a knowledge of how to use herbs and essential oils, I've never been debilitated to the point that I can't work without it being a detriment to myself or others in the last 32 years.
Love and chi,
Paul Chek
Hi Paul , what do u make of this new craze of carnivore diet(all meat diet)?
People are curing autoimmune diseases eating this way among other health issues!
Love and chi
All diets have specific influences. A diet can work magic when it offers what is needed, but once you reach a saturation point with those macro or micro nutrients, continuing to eat that way becomes stressful and even toxic to the body. The secret, as I've shared over and over, is to have a relationship with your body, and let it guide you as I teach in my webinar titled "Primal Pattern Eating", which is available at www.chekinstiitute.com in the webinar section.
Love and chi,
Paul Chek
what are the prequsites to exercise coach? I have been studying how to eat move and be health for several years
healthy*
If you contact the C.H.E.K Institute, they can give you information on prerequisites for all my advanced training programs.
Its been many years since I designed that program, so I can't remember the exact details. I only teach the most advanced courses, but I don't think it requires too much prerequisite study to get into C.H.E.K Exercise Coach...but I'm sure it will blow your mind!!
Love and chi,
Paul Chek
Hey Paul, can one use 1 drop of thieves in a glas of water everyday and reap the immune benefits from it without killing ones own bacteria?
I recommend you only use Thieves or Imupower in water when you feel something is attacking your body. If you expose infectious organism to anything consistently, they just learn to eat and metabolize it, and then it becomes ineffective... The best immune support is balanced 4 Doctor living.
Love and chi,
Paul Chek
was wondering if there are ebooks or digital versions of the book?
im in south africa and looked online and only found your book on amazon or your website - but only in physical form - and usually around R700 and above for shipping
was just wondering if you would know a way to acquire the book locally in south africa or a digital version of the book which costs less than the physical version?
Please contact the C.H.E.K Institute via the web site www.chekinstitute.com and ask them that question. I don't deal with those aspects of the business.
Love and chi,
Paul Chek
Denver Naicker they do have digital versions of the book. I have it myself. Contact them and you will have it the same day most likely.
thank you will do :)
Hello Paul Chek, i have a question about poopie policemans !
My poop looks just like poopie policemans but they are not brown, alot of times they are dark green/yellow and only rarely are brown
. I have been like this for many months, but this year 2018 i have been going for longer periods of time without good colour, so i am worried and trying to fix it.
I follow everything on HTEMBH , exept the rotation diet(i eat alot of local fruit and vegetables from my land and other peoples land, so i spend some months eating for example oranges and pumpkin, but when that season is over i dont eat them again until next year, and start eating something else like tomatoes and figs), i dont have enogh variety to do the rotation diet, and i dont have money to buy organic food from the store, but the food i eat is organic from my area and i change it as much as possible.
I know it may be lack of bile, and i know i need bile to absorb fat soluble vitamins. I am an equatorial type most of the year, and i thougth i was eating way too much fat (i use grass fed butter mostly and was eating up to 200g a day some days), so i reduced the amount of fat and switched to coconut oil about 80g a day, this improved the colour and made my digestion faster and get hungry faster , but i am still not normal.
I poop 1-3 times a day around the time of my 3 meals, when i am more stressed i poop just one time, when i am well its 2 to 3. Now with the reduced fat and coconut oil, i have a closer colour to light brown but is still not good, and sometimes it is still yellow and dark green.
I have been on coconut oil for about 12 days, do you have any tips for me , or i just need to wait longer?
I have fungal and parasite symptoms, because if i eat to much organic fruit or any bellow the ground vegetable, specialy at dinner, i wake up with dandruf and itching head. So i will buy your course on fungal and parasite infections this year after i save more money.
Hi,
the color of your poop frequently changes with what you are eating; eat a lot of leafy greens, and your poop will take on a greenish color.... If you record what you are eating each day, and compare that to the color and general qualities of your poop, you are likely to start seeing a pattern. To learn the other elements you need to guide yourself, I"d highly recommend that you study my webinar titled "Primal Pattern Eating", which is in the webinar section of www.chekinstitute.com where you'll learn three methods of monitoring your diet and bodily responses. You may also want to experiment with digestive enzymes and see how you feel and how your poop changes with them. That said, if you have a fungal and/or parasite infection, these organisms can alter everything in unpredictable ways and getting yourself balanced and clearing any such infection is essential to balancing your body.
Love and chi,
Paul Chek
Dear Paul , can i train 5 times a week heavy , and do ab training on my 2 rest days ?
How would Paul know? Ask yourself this question and the answer will arise
Hi,
Training 5 x weekly heavy is unlikely to produce good long term results.
That's too much micro-trauma for the body. As I shared, connective tissues take 4-6 times longer to recover from exercise trauma than muscles do, so what is likely to happen on a program like that is you will eventually start having challenges like chronic irritation of shoulders, rotator cuff tendons get sore, low back muscles start hurting at insertion points, and more....I've seen it a thousand times... If you want to optimize your time in the gym, I"d highly recommend you study, at minimum, my correspondence course titled "Program Design" as well as my little, but essential book, "Movement That Matters".
I'd highly recommend that YOU DO NOT do abdominal training on your off days. The core muscles are involved in all functional movements, and if you don't let them rest on rest days, you are FAR more likely to end up with a back injury at minimum. Hopefully, you ARE NOT doing crunches or sit-ups off a floor because doing so causes progressive shortening of the abdominal muscles, which disrupts posture and the functional dynamics of your whole musculoskeletal system. Doing them over a Swiss ball (stability ball) allows full range of motion training, and allows you to stretch the abdominal muscles to full range with every repetition, which is essential since many functional activities or sporting activities use the full working range of the abdominals. Significant is the number, for example, of tennis players who have trashed their shoulder serving and hitting tennis balls because the abdominal muscles were shortened from dysfunctional abdominal training, and restricted the range of motion of their rib cage as they raised their arm overhead to hit the ball, and the same is true of weight lifters who do overhead lifting....
It may be a VERY GOOD investment for you to study my "Gym Instructors" video program, which teaches you proper weight lifting technique for most all the lifts done in a gym.
Love and chi,
Paul Chek
Thank you Sensei , for your knowledge and time to answer my question ! Deeply appreciated .
Love and chi !