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The M.E.T. - Maximum Efficiency Training System Transform your body, mind and life in 2006
2006 is your year to succeed! There’s no better time than the New Year to turn your life around. If you’ve been thinking it’s time to get your body in shape, start planning now so that by January 1, you’ll be ready to dive into a full-fledged program that will transform your body for the rest of the year - and the rest of your life. Most of us have made New Year resolutions to lose or gain weight, to build up muscle, to make more money, and on and on, but without all the pieces in place, all our good intentions were out the window by the middle of January. So if you’re already thinking, “But New Year resolutions don’t work!”, I have to say you’re right. It takes more than a resolution to make a big change in your life. It takes desire, vision, resolve, goals, a workable plan and a monitoring system. You’ve got to WANT it Transforming your body is one of the most rewarding things you'll ever do and the MET Program is your best toolkit for achieving your goals in a healthful way. But we’re set up to resist change, so unless you have a strong desire, you’ll give in to temptation and shoot yourself in the foot. (Please don’t take that last statement too literally.) So the first question is, how strong is your desire to transform your body? Look at yourself in the mirror and allow yourself to feel the feelings that brings up. You must want to feel differently about yourself. It’s that sense of dissatisfaction with the status quo and the inner drive to improve and grow that fuels the fire of change. Unless you’re absolutely convinced you need to feel differently about your body, you’re better off not making any resolution to change it. You need a clear vision Now envision yourself looking and feeling better than ever before. How do you want your body to be different? Don’t be afraid to think big. Okay, forget about adding six inches to your height, or changing your basic body type. Those things are not going to happen. That said, I encourage you to shoot for the stars. See yourself the way you could look with full, rounded muscles, free of excess fat. There’s more to vision than seeing. So take a moment to feel what it’s like to live in your ideal body. Imagine yourself moving with ease, feeling confident in any situation. If you’ve ever thought of entering a bodybuilding or fitness contest, feel what it will be like to win! See the audience applauding and imagine how great you’ll feel receiving all that positive attention. The more you practise this, the easier and clearer it will become and the benefits will be obvious. As Arnold points out in Encyclopaedia of a Modern Bodybuilder, in the part on visualization and imagery, “These techniques create positive mental forces that help dispel doubts. They summon up energies from deep in your subconscious.” Don’t underestimate the power of the mind in your over all program. If you begin your program with a well-defined image of what you want to achieve and let yourself feel the benefits, you'll have a better chance of putting together a successful plan. You must have a strong resolve Although your MET Program is designed to guarantee your success, there are some components only you can provide. One of these is the decision to do whatever it takes to achieve your goals. Unless your resolve is strong, your old programming will take over and you’ll give in when someone brings donuts to that morning meeting or invites you to see in a movie instead of working out. So ask yourself, “Am I committed to making the achievement of my vision top priority?” If you feel any wavering on this question, I suggest you consider again how strongly you felt about transforming your body when you looked into the mirror. Remember why it’s important to stick to your resolve and then ask yourself the question again: “Am I committed to making the achievement of my vision top priority?”
If you’re going to stick with your program, you must decide that no matter what problems or obstacles come up, you'll hold strong to your resolve to change your physique. Everything else will flow from this decision. Set specific goals It is important that you get clear on your goals before the New Year arrives. It has been demonstrated over and over that people who set specific, measurable goals for themselves have a better chance of achieving their vision than those who satisfy themselves with a vague idea of what they want to look and feel like. Identifying the changes you choose to make to your body will help you focus on exactly what you need to do to bring about your transformation. Write down your goals First you think about your goals. Then you can talk to yourself about them, or even talk to your friends. But to actually make those goals real to your subconscious mind, you need to write them down. I can't emphasize this enough. Unless you are willing to write down your goals, you have not set a strong enough resolve to succeed. Go to www. bodyfitness-uk.com, click on the “m.lackner” tab and then print out your MET Success Tracker sheets (which include the Goals Tracker). Use these and a three ring binder to create the best MET Success Training Journal out there. Now get out a pen and prepare to write down your goals for 2006! You will need to review these regularly to remind yourself of your aspirations. This is the time to truly Conceive, Believe and Achieve - NO MORE EXCUSES. THIS IS THE YEAR TO GO FOR IT 100%! You will be amazed in 2006 - if you just map your vision, schedule your 30 minutes MET Sessions and WORK THE PLAN. Aim high, but be realistic Think big! You will be amazed at what you can accomplish. Don't be afraid to set high goals. At the same time, your goals have to be attainable. If they’re unrealistic, even using a powerful program like MET, you’ll find you’re working against yourself, and your motivation will lag. So aim high, but be realistic to avoid frustrating yourself. Keep your goals consistent with your ability. Set specific incremental goals Setting smaller goals on your way to accomplishing your overall goal in 2006 is a smart idea. If your overall goal is to compete in a bodybuilding show, break it down into smaller well-defined pieces. You could set an initial goal of adding 8lb more mass, for example. Your next step might be to focus on increasing the sweep of your thighs. Then you can focus on widening your back. Breaking your ultimate goal down into smaller steps like these and writing them down allows you several achievements on the way to your big triumph. It is these small achievements that will help keep you motivated and moving forward through the year. As you accomplish smaller goals, your abilities expand and you can set higher goals. Maybe you can believe now that you could add 15lb of muscle and lose an equal amount of fat. Write that down for the next MET rotation on your Goals Tracker Sheet! And start to work on it. This is what’s called a “professional approach”. Taking a little time to do these steps tells your sub conscious mind that this time you are serious. This time you are pulling out all the stops. Now once you achieve that, you may decide it’s not unreasonable to set your sights on entering a competition. You’ll feel great as you realize you’ve substantially increased your capacity for growth. Make your goals measurable The only way to know when you’ve achieved your incremental goals is to make them measurable. Here are some examples of measurable goals you might decide to set on the MET program: * Losing 25lb of fat (in 5lb increments) Such goals are real AND measurable. There’s no pie in the sky here and no room for kidding yourself. You will absolutely know when you have achieved each incremental goal and that will motivate you to move ahead to the next increment. These sample goals may not be the right ones for you. So write your own overall and incremental goals, using these as guidelines.
Set up a workable plan Now that you’ve set your goals, it’s time to figure out how you're going to achieve them. Whether you’re working toward a contest or just wanting to get in shape, you need a plan. The lessons in your MET program are set up to make it easy for you to succeed, but you need to personalize them for you. So the next step is to write down in your MET Goals Tracker a heading like “Steps to accomplish my goals”. Under that heading, write down your version of the following: - Follow my MET exercise program exactly as
specified Set your benchmarks You know what you look like in the mirror. But that will change, and as you watch yourself progress you’ll naturally forget how you looked when you started the MET program, which means you won’t be able to assess your progress. Take a “before” photo right now, and then photograph yourself each month as you go through the program. These photos should be kept in your MET Photo Tracker (also available at www.bodyfitness-uk.com). The same goes for your measurements. Measure the circumference of your neck, chest, waist, upper arms, hips, thighs and calves now, and write them down. Then re-measure every month and write down the numbers. Don’t try to depend on your memory, because I promise you, you will get confused.
Tips to make this the best year ever - Develop the Exercise Habit Don’t be one of those jackrabbit starters who poop out after a few weeks. The key to sticking with the program and getting the results you want is to start slow, and be sure you’re entering the MET Program at the right level for you. Don’t train beyond your body’s recuperative ability. To develop a lifelong exercise habit, shoot for 100 exercise sessions. Why? Because research shows that doing a thing 100 times sets up a stable habit within your lifestyle that you will stick with. - Use your MET Tracker Use your MET Tracker every day. Write down some goals in it, and how many MET aerobic sessions you want to do every week. As soon as you complete each 30-minute MET Session, check it off. This will keep you on top of your progress on a daily basis, and motivate you to stay on track. The pride you’ll feel as you see yourself developing this positive habit, and especially as you begin to see and feel the resulting muscle gain and fat loss, will also make you more resilient when stresses do enter your life. - Make your workouts top priority Rather than trying to fit your exercise sessions in around your other commitments, write them into your daily calendar in advance. That way you won’t be able to forget them. I suggest you schedule yourself to exercise in the mornings, if possible, to get an energetic start on your day and to make sure your workouts don’t get crowded out by other demands on your time as the day unfolds. - Make time for cardio exercise Give yourself the advantage of regular cardiovascular workouts at a gym, or a run in nature. Sure, it takes time. But it will give you enormous rewards when done correctly. The more intense your cardio workouts, the more fat you burn! Scheduling in advance your 30 minute daily MET weight training sessions on Monday, Wednesday and Friday will give you space to work in cardio exercise on alternate days. Again, mornings are best - studies show that you’ll also burn more fat by doing your cardio work before breakfast. - Get the protein and carbs your body needs There is nothing more important in doing the MET Program than doing the program, and for this you will need energy. Other than your actual workouts, the most important factor will be eating to get the proper nutrition during your training cycles. I cannot stress enough how important it is to take in the correct amount of protein and carbohydrates. Unless you get these nutrients in sufficient amounts, you risk sinking into a catabolic state in which you will tire easily and grow weaker. Lowered energy will cause you to start using less weight, which means you will lose muscle mass. When this happens, it’s almost impossible to stay motivated. If you do find yourself slipping in your protein consumption, I recommend you supplement with Venice Beach UDA Protein, a very pure, undenatured protein that delivers nearly three times more amino acids per serving than other proteins. Here’s the bottom line on nutrition: unless you feed your body what it needs, it will start feeding off itself. - Minimize other stresses in your life Stress sends your body and mind into a tailspin. One sure form of anti-stress insurance is adequate sleep! If you don’t get it, you may pay a price in mental alertness and suffer frustration in attempting to implement the exercise program. Your body may also be hard-pressed to make much needed muscle repairs. Another way to keep stress from getting in the way of your success is to keep your personal affairs and your financial situation under control. Stress contributes to release of cortisol, which breaks down muscle and slows muscle recovery. If you find you can’t get enough sleep or if other stresses in your life are sapping your energy, thermogenic products like Venice Beach's Engauge can help give you energy and mental focus. You can use it in conjunction with Venice Beach’s ADL3 and AGF MAX to support muscle recovery and suppress the release of cortisol, and with Primestrin + to enhance your body's production of testosterone and growth hormone. This is what I do and it works perfectly for me year round. It’s simple and yet it’s been very effective for every athlete I‘ve put on this supplement program for greater gains and faster recovery. - Start a positive visualization habit Again, visualizing yourself achieving your goals is one of the most important things you can do to assure your success. Take advantage of every opportunity to perform your visualization exercises. At a minimum, “get visual” every night before going to bed and every morning when you wake up. And whenever you’re waiting in line somewhere - whenever you have some quiet time. Not only will it bring even the remotest of possibilities into the realm of probability, it will also make you feel good. And feeling good about your goals is highly motivating. - Stay on top of your progress You want to know from Day One how well you're progressing to your ultimate and intermediate goals. A body fat percentage test every four weeks will show you how much muscle you’re putting on and how much fat you're burning. (A bathroom scale is not enough. It will tell you about your weight, but you need to know what internal changes are taking place. If you lose 20lb of fat and gain 20lb of muscle, that’s progress! But your regular weight scale will show it as zero change, even though you have positively reshaped your body.) The recommended initial photograph of yourself before you start the program and those photos you’re going to take every month will give you a visual of how fundamentally you have transformed your physique. You won’t notice some of these changes without the photographs, because you see yourself in the mirror every day. So keep taking the photographs and keep updating your free MET Photo Tracker (available now to readers for free at the web site outlined earlier)!
Start now! Okay, enough reading for the moment. Please put this down and take a few minutes to consider the transformation you want to make in your body. Don’t base your vision on what you’ve done in the past, because with this program you can go way beyond that. Dream big! And write it down. See? You’re already starting to develop your program. Take the time now to get 2006 off to the right start. If you’ve always been one of those people who just want to dive in and get to the “nitty gritty,” STOP! Take a breath. This is the nitty gritty. You have to harness the power of your mind to succeed in making lifestyle changes, and that is what we are talking about. Real, Lasting Physique Transformation. So please, prepare in advance of the new year to take your self to the next level. Take the time to get clear on your desire, your vision, and your goals. Take the time this year to set your resolve, and to print out 2006 MET Tracker Sheets and set up a MET Training Journal. Make yourself a promise! Vow to complete your program no matter what! For just 100 days, let NOTHING get in your way. If you do that, you'll be motivated to stick with it all the way to the end. Print out the MET Program instructions and lessons at the web site www.bodyfitness-uk.com under the m. lackner icon and get into the heart of the program. Sure it will require a commitment in 2006 - but it’s only 30 minutes a day - and it works like a miracle! With all that you do for other’s each day, can you not see the basic core need to also give a little to your self. Like 30 minutes. Commit now to change yourself for the absolute best in 2006. Now is the time. This is the year. The proven tools are here and fully available to you. Remember, failure is easy. It takes commitment to succeed. If you break your promise to yourself, you’ll be laying the groundwork for future failures. But if you keep your promise, you’ll be setting yourself up for success not only with your goals for your body, but in every area of your life. Follow in the footprints of successful people The MET Program has proven itself over and over again. People have radically transformed their physique in as little as 100 days! Safely. Others have put on over 30lb (14kg) of muscle. Hard to believe? You can achieve some very high goals. All you have to do is set them, make the commitment to do whatever it takes, and apply our formula based on sound diet and MET exercise principles. Once you begin putting these suggestions into practice and seeing your own results with the MET Program, you'll become even more motivated and excited to stick with it. Follow me to pinnacles I and thousands of others have experienced, and you too will experience physical transformation you cannot even imagine at this moment. If you can do this - and I believe you can - then you are a self actualising person. Remember, success leaves clues, and by using your MET Progress reports and filling in the tracker sheets the night before each workout and reading this column for ongoing support I can’t see how failure could be an option. Work the MET Charts and stay on course. I look forward to reading your letters of success in the new year. Here is to you in 2006 - Now Go For It!
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