I know a secret
I actually know several. I’m sure you’ll thrive on every word of these tidbits. If not, I’ll have to kill you in the name of justice. Fair? Good.
First, all French comedies were made to torture innocent Americans and scare them away from ever visiting France. For the most part it’s working. That whole “We like Jerry Lewis” bit? A scam — a dupe of the highest caliber. Any culture who thought that man was funny either consumes paint as part of their daily nutrient requirements or is so fargin clever as to forever remove the threat of tourists.
Terrorists. Tourists. They sound kinda similar. To the French, they’re identical.
Here’s another secret: babies were God’s way of making sure dogs were given proper homes. It’s true, so help me me. A lot of guys take one whiff of their best friend’s 2-month-old poo generator, and that’s that — it’s dog city. First, there’s the house plant. Once you’ve past that test, you go to the dog. Some skip the plant stage and dive head-long for the Rottie, but this is a mistake. If you can’t keep a plant alive, you have no hope for a dog. After all, a plant only needs water and sunlight. A dog needs that plus food, attention, and a nice new rug to pee on now and again. They’re far more demanding, but nothing like a rug-rat.
You can’t put the mini human on the porch, either — I’m almost positive there’s a law about that. Rover can be chained to a fence for weeks with a collar around his neck that says “I Lick Myself”, and everyone is okay with that. Do that to a child and someone will say something to somebody. So yeah, God’s trick — He’s a dog Deity.
Now, here’s a really cool secret: I’ve figured out why all fitness and nutrition programs either work or fail. It’s a simple system, really. I’m even writing an e-book about it that I’ll be giving away for free when you purchase Fit Over 40 come late January. I’m that sold on the idea….but for now, I’m going to give you the Cliff Notes.
P lanning
A dvancing
C changing
E fficiency
In short, think P.A.C.E. Not the picante sauce, although I suppose that’s fine if you’re thinking egg whites in the morning (an old bodybuilder’s trick.)
Planning is the first and most vital part of PACE Training. Honestly now, how many of you have all your workouts over the past 8 weeks logged? Okay, how many of you have every meal planned out before you eat it?
Ah, I bet I lost more than a few of you there. Don’t freak — I farged it up myself.
Listen up — the best I’ve ever been in my life at this stuff is when I planned everything out ahead of time. I knew my meals the week before I ate them (close to what I’m doing now, but it was written down, times and all.) I challenge you to do this and then complain about not seeing results. Seriously. That’s THE KEY to the key. Write it out, people — ahead of time, not as you go. Time it out as well. It doesn’t take long, and you all but ensure your success.
Same goes for training — write it out ahead of time; every exercise, down to the sets and reps. That way you can be sure to fulfill the second part of PACE Training — Advancing.
Advance is another word for “progress”, or “progression”, but “PPCE” sounded kinda funny so I went with “advance.” Are you okay with that? I am. I’ll sleep well tonight.
Advance in every way possible — just not all at once. Just be sure to advance a little each workout. A shorter rest interval here, a little more weight there. Just keep pushing it without pushing too far too fast, and you’ll be 80% there.
Changing seems to conflict with “planning”, but it doesn’t. See, this is where I struggled for years. How do I combine the need for change and variety with the absolute necessity for planned workouts and nutrition? Simple — change the planning. Keep planning, but alter it from week to week or month to month.
Here’s an example: write out your nutrition for two weeks. Make one week different than the next. Then alternate. You have variety and planning. Ditto your workouts. There’s more here than I care to write tonight, but you get the idea.
Lastly, there’s Efficiency. Ah, efficiency — it’s one of my top Core Values. It’s another word in my book for simplicity. Why make this harder than it has to be?
Check it out: I looked damn good training only twice a week in the gym. I switched to hone the physique in 2002, but hey — that wasn’t exactly necessary to achieve single-digit body fat and more muscle than most of you want. Really.
Here’s a simple and efficient workout schedule. It’s one I followed for years:
Day One: Chest, Back, Delts, Abs; warm up, then do only 3 sets of 12, 8, and 5 reps with minimum rest. One key exercise. Finish with a secondary exercise for one set of 12 if you’re advanced. That’s it.
Day Two: Long duration, low intensity cardio: walk for 1 hour fasting, or do the glider gig. Easy stuff, great for recover and fat-burning.
Day Three: Moderate cardio; 30 minutes at 75-85% max heart rate. If I’m really hitting cardio hard, I’ll toss in an intense session after my day one workout consisting of only 10 minutes.
Day Four: Legs, Calves, Arms: same schedule as day one.
Day Five: Repeat day two.
Day Six: Repeat day one.
Day Seven: Off, or walk.
There you go — that’s EASY, and it’s PACE at the same time. “Easy” and “easy going” are two different animals, so keep that in mind. It’s not easy work in the gym — you bust Rummy at all costs and always progress. Will you grow? Yeah — I have pictures to prove it. Will you burn body fat? Yeah, I have more pictures.
So, there you go: my big secret is PACE. I challenge each of you to do each of these four steps and tell me if it doesn’t solve 99% of your dietary or workout challenges.
For that extra 1%, call France. {10}
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Comments (14)
anna said:
I have signed up for the gym -near my home- for a week during the break from work between christmas and new year. I also came to the conclusion that i will still eat the small meals but the planning for over the weekend has to go out the window so I will just make smart choices and think before i will eat something that i shouldn’t. As for now i do not think i will have any problems with that plan.
As per somebody’s remark to me I am making a rule for this season to relax and get all my problems under control.
I have read your e-book jon in which you were talking about stress and maybe this is the reason as well that keeps me from achiving my goals. so the focus now is on mental health and relaxation and maybe a bit of pampering - this is always good for the soul.
Have a great day everybody.
Posted on Dec 21, 2005 10:15 AM
Jaime said:
Woooohoooo!!!
Exactly three weeks ago, I started going to the gym again, eating more carefully, and just “caring” in general about how I look and feel. Caring is the big part, because people will complain all day long about things that bother them, but not care enough to change.
So anyway, the news. Only down about 2 or 3 pounds (only? I guess I’m still meeting the 10 in 10 challenge) but I had my body fat remeasured (same day of week, same time, even same trainer) and I’ve gone from 27.5% to 26% - I dropped 1.5 points! I know weight lifting has masked some of my fat loss due to added muscle and water, so I’m happy.
I just wanted to personally thank Jon, and everybody on the site for the help and encouragement that made this possible. I’m going to get in another three weeks, and shoot for the same or better - I’d be thrilled if I can knock off 2 more points by then.
Thanks all!
Posted on Dec 21, 2005 10:15 AM
Jaime said:
Hope I don’t get a reputation as a habitual double-poster, but I’ve been going over my recent good news. Something doesn’t seem to add up. I weigh 277, and if my body fat is at 26%, that would mean my lean body mass is at 205. Take it a step further, and getting down to 10% body fat would put me around 230 pounds. That seems pretty heavy for a guy who’s only 5’10”. Am I missing something?
It makes me question if my test results are accurate. I’m having them taken by a trained professional, although he’s remarked both times my arms seemed a little tight. He even asked if I’d already worked out, but I hadn’t because I know that messes with teh accuracy. Could this be an issue?
I’m leaning toward thinking my actual body fat is higher, which is a little depressing, but I know I’m making progress one way or the other. I’d just like to get a good grip on the measurements. If anybody has some advice, I’d appreciate it!
Posted on Dec 21, 2005 10:55 AM
Greg said:
Jeebus, Jon, were you trolling with that Jerry LewisFrance comment or what? If so, I’ll bite.
1) It’s a myth that The French idolize Jerry “Le Roi du Crazy” Lewis. Not all of them do. Only the French Film Critics. Of course, one could argue that the French Film Critics are even snootier, even more French, than the general populace of France, so as über-French they represent The French, ergo The French idolize Jerry Lewis. This, by the way, is an argument that will get you a bloody nose in any bar in Le Havre.
2) I suppose Jacques Tati’s “Monsiuer Hulot” films scare Americans??? Huh? Huh? … … OK, I’ll grant you that one.
3) Some guys have it both at home—dogs and babies. As one of these guys, I can tell you that babies are God’s precious gift to us, all innocent and cuddly and soft. Gotta love them. Until it’s time to scrape the stinky greenish paste of of the Pampers. I only wish I could power-mulch the toddler turd into the lawn like I do with Spot’s dirtsnakes.
4) Having been at this fitness thing for a little over a month now, and being stuck at 9 lbs fat defenestrated, I’m seeing the wisdom of PACE. Especially the “P” part. Right now I go to the phytness temple and do some cardio, then wander about the machine area for a bit trying this one and that one (whichever has a seat that’s not dripping in some a-hole’s buttsweat), then off for a few minutes to Scary Freeweight Area. No plan! Pure whimsy! I’ve seen exactly ONE person at the gym running around with a pad of paper, marking off their routine. I’m gonna emulate that person from now on.
5) Same with nutrition. I believe I’m eating healthier, but I don’t think I’m eating right. No plan, again. Picked up FoF and started rereading it last night. And I’m thinking of asking Mrs. Greg for a special birthday present—a few sessions with Bingo to set me straight (just as long as it doesn’t cost me as much as it cost Hughes! ;) )
6) Again, revelations and motivations every time you take pen in hand…Thanks, Bingo!
Happy Kwaanza, and may Allah rain blessings upon your tookus!
Posted on Dec 21, 2005 01:02 PM
Jon Benson said:
To Anna:
To say “relaxation” is key is an understatement. High levels of stress hormones like cortisol can prevent fat burning in a heart beat. Also, you simply MUST approach this as a joyous thing versus a thing of dread — otherwise acheiving something for ‘life’ is highly unlikely.
I’m proud of you Anna — just keep “one pound of fat per week” in your mind. Do what it takes, but enjoy what you do.
To Jaime:
You’re right on pace!! That’s ALL I want from anyone — a pound of fat per week. And, guess what? You discarded MORE than that according to your body comp reading. You put on a bit of muscle in the process.
Now, let’s back up a bit — all this emphasis on body comp is not necessary. Just go by your clothes, and once a month or so have your body fat taken. The clothes tell all — and they’re a cheaper test. : )
Lastly, the math is off on your 10% calc because you’re assuming you lose no muscle. You will start to lose more muscle as you get below about 14%, but you won’t mind it much! Still, yeah — you’ll be a pretty big guy when it’s all said and done!
Posted on Dec 21, 2005 01:05 PM
anna said:
Thank you Jon.
I know what you mean. I am going to try to find my groove back :)
I am actually surpised at myself for sticking to this thing that long. I became a part of my life by now so no more excusses - a total commitment.
Nobody can keep me down - like the song ….
Posted on Dec 21, 2005 04:09 PM
Cindy said:
Hi Jon,
Thank you! You have just nailed by biggest problem! I start out planning meals and workouts like the best of ‘em, but as soon as life starts to get busy….bammm I’m eating hap hazardly (yes it is hazardous to my health!) and the workouts become mere dreams while my head is still resting on my pillow in the morning! I will adopt a healthy PACE, so that I can be prepared for the curve balls of life and continue advancing my progress and not feel like I am constantly starting over!
Thank you for your very informative and extremely entertaining blogs!!!
Posted on Dec 21, 2005 04:23 PM
Jon Benson said:
Greg said: Jeebus, Jon, were you trolling with that Jerry LewisFrance comment or what? If so, I’ll bite.
Big-time… : )
Greg said: 1) It’s a myth that The French idolize Jerry “Le Roi du Crazy” Lewis. Not all of them do. Only the French Film Critics. Of course, one could argue that the French Film Critics are even snootier, even more French, than the general populace of France, so as über-French they represent The French, ergo The French idolize Jerry Lewis. This, by the way, is an argument that will get you a bloody nose in any bar in Le Havre.
The French suck. That was the point. We’ll just say the French Film Critics (ha) suck worse, cool?
Greg said: 2) I suppose Jacques Tati’s “Monsiuer Hulot” films scare Americans??? Huh? Huh? … … OK, I’ll grant you that one.
It scared my Rottie.
Greg said: 3) Some guys have it both at home—dogs and babies. As one of these guys, I can tell you that babies are God’s precious gift to us, all innocent and cuddly and soft. Gotta love them. Until it’s time to scrape the stinky greenish paste of of the Pampers. I only wish I could power-mulch the toddler turd into the lawn like I do with Spot’s dirtsnakes.
The poo-machines turn me off, but I want one anyway. I must be sadistic. I love kids, seriously, but I do not look forward to the wee hours bit and the fact I can’t chain ‘em to a fence.
Greg said: 4) Having been at this fitness thing for a little over a month now, and being stuck at 9 lbs fat defenestrated, I’m seeing the wisdom of PACE. Especially the “P” part. Right now I go to the phytness temple and do some cardio, then wander about the machine area for a bit trying this one and that one (whichever has a seat that’s not dripping in some a-hole’s buttsweat), then off for a few minutes to Scary Freeweight Area. No plan! Pure whimsy! I’ve seen exactly ONE person at the gym running around with a pad of paper, marking off their routine. I’m gonna emulate that person from now on.
“Stuck” at 9 pounds? For a copywriter, you read really bad and stuff. : ) 10 weeks; 10 pounds. That’s the goal. Stick to it, bro…just hurdles that you’ll eventually jump.
Greg said: 5) Same with nutrition. I believe I’m eating healthier, but I don’t think I’m eating right. No plan, again. Picked up FoF and started rereading it last night. And I’m thinking of asking Mrs. Greg for a special birthday present—a few sessions with Bingo to set me straight (just as long as it doesn’t cost me as much as it cost Hughes! ;) )
Sure thing man — just remember that you can always alter course once a course is set. Turning a ship in port, on the other hand, is futile. You’re rockin’ Greg…just need some modifications.
After 10 years, I’m modifying my own plan this week. It’s part of the game.
Greg said: 6) Again, revelations and motivations every time you take pen in hand…Thanks, Bingo!
Happy Kwaanza, and may Allah rain blessings upon your tookus!
You’re welcome, and may Jeremiah The Bullfrog rain blessings and roaches upon you and yours this commercial…er…holiday season.
Posted on Dec 21, 2005 04:57 PM
janine hill said:
Bingo,
i am going away between Christmas and New Year so no gym, are walks enough to keep me out of trouble in the exercise dept until I get back or should I do more
Posted on Dec 22, 2005 03:59 AM
janine hill said:
BTW thankyou for the gift , listened to week 1 and yes I had pen and paper and took notes. Just wanted to say thanks , mpower has been on the agenda for a while just need to sort out the boys eye problems first.By the time I do the first four weeks I won’t be far off.Thankyou again
Posted on Dec 22, 2005 04:31 AM
Bella said:
Merry Christmas Jon! -
Thought you would appreciate this:
http://www.storewars.org/flash/index.html
You taught me the importance of this organic mission…!!
Posted on Dec 22, 2005 09:22 PM
Alicia said:
BELLA,
The link doesn’t work.
Posted on Dec 23, 2005 11:30 AM
Bella said:
copy and paste the link - my present to you Jon!
Posted on Dec 24, 2005 02:17 AM
Alicia said:
Bella,
Yep that’s what I did. I get a “Page Cannot Display” message. Maybe it’s just my browser or server. I’m at work.
Posted on Dec 27, 2005 02:30 PM
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