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Super Slow Work Out

April 3, 2015 by Mark Shepard

27356790_sIn my extensive research to find the most “bang for your exercise buck”.  I’ve discovered two significantly superior ways to exercise that take a LOT less time and faster, better, more long lasting results.

By “results” I mean triggering…

  1. Muscle building
  2. Fat burning that continues AFTER you are done exercising.
  3. Both methods carry much LESS risk of injury.
  4. Both methods take a LOT less TIME out of your busy schedule.

The first one is High Intensity Interval Training or H.I.I.T.

This is typically using a recumbant bicycler or elliptical machine where you do a short warm up, then alternate 90 seconds of easy movements with 30 seconds of full out intensity. Eventually you can work up to 8 intervals. This is a 20 minute workout that should only be done 2-3 times per week because you need recovery time. How cool is that?

No need to FORCE yourself to schlepp off to the gym every single day.

The second way to a much more effective workout is the “Super Slow” or the “Slow Burn” workout where you take away all the momentum usually associated with lifting weights. You use smaller, lighter weights and slow all your movements down so that your muscles have to work much harder. This is my favorite because it is almost impossible to hurt yourself moving so slowly AND you can feel it start to work IMMEDIATELY.

Just do a couple of super slow squats right now… notice how you can immediately feel the “burn”.

If you do a full 30 minute full body super slow work out that’s going to be enough for the week.

Seriously.

You will absolutely need the rest of the week to recover. You can still walk, ride your bike, play tennis or golf, work in the garden, or do whatever physical movement you want during the rest of the week but in this case more super slow is NOT better. 30 minutes once a week. How does that sound?

Personally I’ve modified the super slow method so that every other day I do something like 5-10 minutes of compound movements EXCRUCIATINGLY SLOWLY… doing it every other day gives my body time to recover but it becomes more of a regular part of my day. I also use every opportunity to walk or bike to do my errands. I’ve also gotten rid of my desk chair and use a standing desk… So moving every day is part of the overall plan.

For my slow burn workout, I’ll do a super slow squat with two 10 pound dumbbells in my hands.  As I get to the standing up part of the squat I do hammer bicep curls the then press the dumbbells up directly over my head… I can usually do only 4-8 of these. It is a full body movement that is safe (I have some shoulder issues) and effective as well as time efficient. The time I am moving the weights over my head, my legs are resting. and while I am in the squat part of the movement, my arms are getting a little break. So it actually is a combination of both of these methods.

Learn More!

In my new online Weight Loss Course, I’ve taken Dr. Mercola’s recommendations and made them even more friendly for you and your hectic lifestyle.

My approach is to make moving so satisfying and restorative that it requires absolutely no discipline or “will power” to get yourself to do it. Adding the component of effective hypnosis can trigger your unconscious Mind to begin CRAVING movement… and more good things for your body…

Check it out!

It’s Not Just About The Food Online Weight Loss Revolution

Got questions? I have answers and I want you to have them, so…

Let’s talk

Filed Under: Experts We Can Trust, Intermittant Fasting, Movement, Online Weight Loss Course, trusted authorities

Lean, Fit and Healthy In Your 80’s ?

April 2, 2015 by Mark Shepard

I had a chance to sit down and interview my 87 year old dad, Lew Shepard, the other day. He started exploring healthy eating habits when he was in his 40’s. In addition to steadily improving his nutrition and his understanding of what the human body actually needs to eat in order to thrive healthfully, he has also worked on his mind-set.

He’s the guy that introduced me to the revolutionary ideas of:

  • Slow burn fitness.
  • Emotional Freedom Technique
  • NLP by way of Anthony Robbins books “Unlimited Power” and “Awaken the Giant Within”
  • The Paleo diet
  • High Intensity Interval Training
  • Lacto fermented vegetables
  • and so much more!

Watch the interview and get inspired!

Want to get on the health and fitness train easier, faster, better?

Check it out! It’s Not Just About The Food Online Weight Loss Revolution

Got questions? I have answers and I want you to have them, so…

Let’s talk

Filed Under: Experts We Can Trust, Intermittant Fasting, Online Weight Loss Course, Paleo, trusted authorities, Weight Loss Boot Camp

How To Get Your Body To Burn Fat

March 24, 2015 by Mark Shepard

Dr. Joseph Mercola is one of my “go to guys” when it comes to wellness and weight loss.

When I follow his recommendations, I feel great and am steadily getting leaner and stronger… Intermittent Fasting is just one tool that gets great results fast.

My interpretation of Dr. Mercola’s recommendations?

  1. Limit carbohydrates. Obvious and hidden sugars. Grains. And yes even Fruit.
  2. Modest amounts of healthy, clean Protein. A reasonable amount of grass fed, high quality meats. Excessive meat causes problems.
  3. Healthy fats. Avocados. Coconut oil.
  4. Lots of green vegetables.
  5. Intermittent Fasting
  6. Intelligent exercise.
  7. Keeping your mind in the right place.

To get my step by step support and hypnosis program check out:

Check it out! It’s Not Just About The Food Online Weight Loss Revolution

Got questions?

Contact Me!

Filed Under: Experts We Can Trust, Fat & Cholesterol, Intermittant Fasting, trusted authorities

The Truth About Fat

February 25, 2015 by Mark Shepard

11674989_mThe bottom line is that we have been “sold” and “marketed” an idea that has been blatantly false.

What idea?

That “fat will make you fat and cause you to drop dead from a heart attack.”

This notion has been pounded into our mass cultural awareness to the point where we literally have been hypnotized to take the “low fat” choice.

The skinny about fat

The problem is all these “low fat” choices are processed foods that are high in sugars and other carbs, which cause us to actually store fat, reduce our metabolisms and feel hungry all the time.

Part of the solution I offer in my Course “It’s Not Just About The Food!” is to address the kinds of foods we eat, back to healthy whole foods with healthy fats, proteins and vegetables. As a hypnotherapist, it became clear to me that I was often competing with the mis-informational hypnosis of endless TV ads touting low fat.

One of the motivations behind my weight loss course is to support your Mind to make the changes that your Body needs in order to shed the pounds and inches and increase your health and vitality. The power of the mass media is significant. Many of the clients who come to me worry that somehow hypnosis will enable me to “control” them.

The truth is there is no way I could ever compete with the deluge of hypnosis being spewed out 24-7 by the mainstream media. That is truly hypnosis.

Don’t believe me?

See for yourself…

I also highly recommend that you explore the work of Dr. Joseph Mercola’s recent article on the subject:

New Dietary Guidelines Reverse Flawed Recommendations on Cholesterol.

Here’s just a taste of what he has to say on the subject:

For the past half century, cholesterol has been touted as a grave health hazard, and dietary fat and cholesterol have been portrayed as being among the “deadliest” foods you could possibly eat.

This may finally change, as limitations for cholesterol will likely be removed from the 2015 edition of Dietary Guidelines for Americans. It’s about time really, as 60 years’ worth of research has utterly failed to demonstrate a correlation between high cholesterol and heart disease.

Not only does undamaged natural cholesterol not cause heart disease, it is actually one of the most important molecules in your body; indispensable for the building of cells and for producing stress and sex hormones, as well as vitamin D.

Cholesterol is also important for brain health, and helps with the formation of your memories. Low levels of HDL cholesterol have been linked to memory loss and Alzheimer’s disease, and may also increase your risk of depression, stroke, violent behavior, and even suicide.

from: New Dietary Guidelines Reverse Flawed Recommendations on Cholesterol by Dr. Joseph Mercola

Ultimately if you actually want to lose weight instead of being trapped on the diet roller coaster, you owe it to yourself to get the facts and the kind of support that will enable you to shake off the webs of mis-information that is directly aimed at hooking you on their artificial foods. Food that have been engineered in laboratories to be high in “Craveability” and “Snackability”.

Personally I’m done with being Pavlov’s dog. How about you?

Want to learn more? Click here:

Check it out! It’s Not Just About The Food Online Weight Loss Revolution

Got questions? I have answers and I want you to have them, so…

Let’s talk

Filed Under: Experts We Can Trust, Fat & Cholesterol, trusted authorities

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A few testimonials…

Leaving my fears in the dust…

“It is a journey and Mark has shared a lot of great, drug free techniques that I intend to KEEP practicing as I leave my fears in the dust once and for all.”

Cheryl

Experienced a total transformation…

“I went online and logged in to your course How To Get Over A Breakup and experienced a total transformation.”

Paula

Thank you so much for all of your help!

“Dear Mr. Shepard, I killed it with my speech yesterday, so thank you so much for all of your help! And thank you for adding me into the Bully Proof Teen group. I’ve been bullied myself as well so this is a good place for me to learn more. I will definitely take advantage of it. Don’t ever stop doing what you are doing!”

Hasen Khiar

Anxiety is GONE!

“Oh my god… when you said ‘now where’s the anxiety?’ it gave me the biggest grin I’ve had in a long time… ‘cuz it was GONE! This is genius! You’re a genius sir!”

Jay

Haven’t felt this good for a long time…

“I haven’t felt this good for a long time and it’s a great feeling. I just wanted to say thank you so much and I really appreciate all your help.”

Kent

I’ve been applying the techniques…

“Thank you Mark! I’ve been applying the techniques you taught us last week, and DAMN, it seems to be working already (but I’m not positive yet). I also wanted to tell you that I think you’ve got a real winner in your ‘Rain’ song. Ever since I heard it, I can’t get it out of my head! You’re the Best!”

Kate

Makes it easy to understand…

“Oh man Mark. This is what I needed today. You explain things so well that makes it easy to understand. You my friend are awesome at what you do. Thank you, thank you, thank you!”

Linda

You are a ROCKSTAR!

“Thank you for your work, Mark! You are a ROCKSTAR! The best kind. Full of love and life!”

Leslie M. Thornton

A miracle!

“Mark’s intensive phobia-releasing session CURED me. The ‘trigger’ no longer causes me to shake and tremble. That’s a miracle! The healing affected more than just me.”

A. Hart

Panic attacks gone for good…

“When I woke up this morning I was thinking about my panic attacks. I could not remember that last time I had one! I used the techniques in your CRUSH Anxiety Program. Thank you so much for all your help.”

Robin

One day I just stopped wanting all the sweets…

“It wasn’t an ‘instant’ fix. It took a little while but one day I just stopped wanting all the sweets that I used to crave. Now I’m drinking more water and loving my body more.”

Kay F.

Excellent customer service

“Excellent customer service. Thanks a lot!!!!!!”

Luis C.

Very helpful…

“The information you are providing in the “CRUSH anxiety NOW!” course is very helpful. Thanks, Mark! BTW, I love your music, too. :-)”

Beth P.

Already feel better!

“Hey, finished watching the Mojo course last night, great stuff. I already feel better!”

Todd

Already noticing huge progress!

“I have really enjoyed watching all of your videos, and I am already noticing huge progress! I go through all of your recommended self-hypnosis on a daily basis and notice improvement each day.”

Chris

I can’t thank you enough!

“I want to thank you for EVERYTHING you did for me! Ran the 48.6 miles last weekend. That is huge as when I first saw you I couldn’t even run outdoors without anxiety. I can’t thank you enough!”

John B.

Used your courses to great effect…

“I’ve used your Shy Guy Help and ED courses to great effect, thank you!”

Ian

Honest and compassionate…

“I loved all the ‘transformation tools.’ I use them every day. I feel positive – self love. Mark worked hard and really cares about us. …very giving – honest and compassionate – thank you!”

Susan C.

I’ve been regularly using your breathing techniques…

“Hi Mark, I’ve been regularly using your breathing techniques and positive ‘why’ questions. I also bought your song ‘Arise Arise’ as it seems to really help when nervous.”

Jason

The program is so powerful and energetic…

“Mark provided a lot of information and tools to help me in weight loss and in all areas of my life. The program is so powerful and energetic. The camaraderie you encourage is extremely beneficial.”

Ann B.

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