Day 29: Exercise: Weight Training and Competitive Sport

Weight Training and Juice Feasting; Isometric Training in Just Ten Minutes a Day

“Transformation is through the body, not away from it.” – Eckhart Tolle

“Ever since I was a child, I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one’s potential.” – Bruce Lee

Welcome to Day 29!

You are a true champ! The training you are going through right now may be tough at times, but as you approach one month of Juice Feasting, look at how much ground you have already covered.

The information today is incredible.

The First Gem: It is possible to weight train on a Juice Feast.

This is incredible news, because water fasting and traditional juice fasting do not provide the sustenance necessary for weight training: there is not enough food to energize and build muscle tissue. But the Juice Feast provides all the carbohydrates, fats, and protein and calories for you to be able to weight train, if you drink a sufficient quantity of juice – approximately 2000 – 2500 calories per day. There is a caveat, however.

For the first 30-45 days of the Feast, your body is in more of a breaking-down-old-tissue, cleansing mode, and much less in a rebuilding mode, although that is going on. For the first 30-45 days, unless you were a clean machine to begin with, it is less than advisable to do weight training, because you want your body to stay focused more on cleansing and reorganizing, not building. We have placed this file at this point in the Program so that you have two weeks before the middle of the Feast to locate a health club or some weight equipment so that you can begin weight training at that time.

Around Days 45 – 60 you can start turning all that green juice into some hard, strong, sexy muscle! One of my (Katrina) favorite muscle building books for women is Smart Girls Do Dumbells by Judith Sherman-Wolin. It is not a raw/vegan muscle building book, so as soon as one of you writes one, let us know! You can also check out Storm, who is a raw/vegan body builder. Also check out Robbie Hazeley. There are many more inspiring raw vegans out there for any one who is feeling skeptical about strong raw vegans, just google “raw vegan body builders!” It is not necessary to become muscle bound, and indeed you won’t unless you try very very hard, but muscle is the tissue of youth, and will create a healthy hormonal balance in your body among many other things. Anywhere between fifteen to forty five minutes of weights a day is perfect.

The Second Gem: Isometric Training in Just Ten Minutes A Day

We’ve been doing it wrong… well, we’ve been doing it long, that is for sure. What I mean is that long weight training sessions at a gym takes more money, time, commitment, and equipment than is necessary for significantly building and strengthening our musculature.

Enter Isometric Training. Below is an excellent introductory explanation from Power Isometrics by David Nordmark:

If you are looking for a way to get in great shape and get stronger while sculpting your body in the least amount of time, then Isometric Training is for you. Why does this exercise system work so well?

Like many words, Isometrics is derived from the Greek. Iso meaning “equal” and metric meaning “distance”. When we refer to isometric exercise we are talking about an exercise system in which, although force is applied to the muscles, the muscles themselves never contract. Their muscular length remains the same. This is called an isometric contraction and it is the key to this entire course.

Hereʼs how it works.

Any muscle in your body is made up of thousands of muscle fibers of varying lengths and abilities. Some are explosively quick, others posses great endurance, still others are extremely powerful. Any time your body needs to move a muscle, your brain commands whatever muscle fibers it needs to start contracting.

Here is the key point: Your body is very efficient and it only activates the bare minimum number of muscle fibers required. Imagine you pick up a paper cup. As it only takes a few muscle fibers to generate the necessary force to contract the muscle to pick up the cup, that is all that is used. If you go to pick up something heavier like, say, a jug of lemonade, your body will use more muscle fibers. Still, it will never use ALL of them if it doesnʼt need to.

This is the whole principle behind weightlifting. The reason you have to do 3 sets of 12 repetitions when performing a biceps curl is that you are trying to tire out and work ALL of the muscle fibers. So, as you initially start curling, your mind activates only the bare minimum of muscle fibers required. However, as you keep going, those fibers tire and our brain has to activate others to keep going. This process of muscle fibers tiring and being replaced in the task by others continues until (ideally) all of the muscle fibers have been worked. When you reach this point you may find it impossible to perform one more rep. This is called muscle failure in weightlifting and it means youʼve worked every muscle fiber in your biceps.

Now, instead of performing biceps curls with weights, what happens when you work your muscles against each other? Imagine you place your hands together palm-to-palm in front of your chest and you start squeezing as hard as you can. Your brain is getting the message that it is trying to move your right arm leftward and your left arm rightward.

In order to do this it needs to contract muscles in both arms. It starts to do this but because there is no movement, no contraction occurs. How does your brain respond? It keeps recruiting more and more muscle fibers together in an attempt to contract the muscles and move the arms. It has no idea that this is a futile exercise as the arms are acting against themselves! In a way with an isometric contraction you are tricking your brain into using ALL of the available muscle fibers at the same time. This is why it is possible to exhaust ALL of the muscle fibers in 7 to 12 seconds!

This is the secret of the isometric contraction and isometric exercises in general.

The Benefits of Isometric Training

+ No equipment needed

+ Do it anywhere

+ Takes minutes a day

+ Costs nothing, nada, zilch

+ Anyone can do it

+ Applies Tim Ferris’ Minimum Effective Dose to Weight Training

+ Instead of working against the graduated weight of machines, you are working against your body’s own strength perfectly as it is in the moment

+ You can start where you are

+ Isometric Training is a Life Practice you can use the rest of your life, easily

+ Builds healthy hormonal levels in men and women

+ Effective Muscle-building lowers average blood sugar and reduces inflammation

We have provided you excellent resources on learning how to apply Isometric Training to your Life Practices during – or better yet – after the Juice Feast for long-term strength, muscle tone, and overall health and longevity.

Do not underestimate Isometrics as a technique or Life Practice. This is a considerable acquisition in your life, should you apply it.

Final Words on Weight Training and Juice Feasting

Any exercise you do will require more juice, so be aware of that. You are looking at a minimum of 1.5 gallons of juice each day to weight train on a Juice Feast, and you should consult your health practitioner first! Do not overextend yourself at any point in the Feast – the body is always doing a lot of new work, so be aware of that and exercise accordingly under the guidance of a professional.

A diet with plenty of Live Organic Plants provides some excellent nutrients and a healthy dietary context for muscle-building. Much better than what you are about to see at right in the SNL All Drug Olympics (Enjoy…)

Weight Training on a Plant-Based Diet Diet?

So where is the information that we can weight train and build muscle on a plant-based diet? Two fantastic examples are Charlie Abel and Robert Cheeke, who have been in the world of weight training on a plant-based diet for many years.

That being said, our Integral Dietetic perspective suggests that a long-term Vegan or Raw/Live Vegan diet will not function well for most people, weight-training or not.

This has been borne out by long-term Vegan fitness and health advocates: Paul Bragg, Jack LaLanne, John Robbins, Norman Walker, Kevin Gianni, Philip McClusky, Anthony Anderson, Tom Billings, Harvey Diamond, Susan Schenck, Mike Adams, David Wolfe, Chet Day, Daniel Vitalis, Chef Frank Giglio, Dr. Joseph Mercola, and yours truly, David and Katrina Rainoshek.

This may come as a sock in the stomach to your beliefs and desires if you currently are eating a 100% plant-based diet, or are pursuing one with the intention of doing it for a lifetime.

Plant-Based is important for one’s Center of Gravity for healing and health maintenance, but the preponderance of evidence – both cross cultural, personal, and in the community of plant-based advocates – is that a 100% plant-based approach is not turning out to be sustainable or advisable long-term for most folks – even people who have made their professional careers studying and teaching about the value of a plant-based diet for healing. More on this important topic – with data, experience, and perspective, as we move through the 92 Days.

Congratulations on everything you are are learning, incorporating, juicing, healing, considering, sharing, loving…. You are the change we wish to see in the world!

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Today’s Downloads

Online Articles

Free Articles on Isometric Training by Paul J. O’Brien

This Free Isometric Articles section is possibly the most important page on Paul O’Brien’s

Here you will find all the Essays, Training Guides, Exercises and more to help you Build Muscle, Lose Weight, Tone up and get fitter, firmer, faster. Most of the time the stuff I read on Isometrics, Fitness and Weight Loss is either wrong or just dead boring. This isn’t the case here. Each one of these is short and to the point, packed with the highest researched information and the best tips and techniques taken form my experience training hundreds of people and helping them reach their goals.

Every article has been laid out in its own section in a specific order. One essay and guide flows into the next picking up where the last left off and introducing new concepts or explaining something mentioned in the last one in more detail. Read through them in sequence, or skip to whatever takes your interest. Spend time here learning the most advanced and efficient principals and techniques to transform your body.

NEW BOOK: ATHLETE’S EDGE: FASTER, QUICKER, STRONGER WITH VITAMIN D (John Cannell MD). Will Vitamin D Become The New Performance-Enhancing “Drug?”

With release of a report from the annual meeting of the American Orthopaedic Society for Sports Medicine, that low blood levels of vitamin D are more common among NFL football players who suffer muscle injuries, there is no better time to talk about vitamin D and sports with the release of Dr. John Cannell’s newest book, entitled ATHLETE’S EDGE: FASTER, QUICKER, STRONGER WITH VITAMIN D.

Readers will get the instant impression that this fully-illustrated 318-page book will make an impact, not just on individual athletes but also on entire sports the way performance-enhancing drugs did for baseball, but this time, it’s a natural (and legal) molecule that is involved.

 How a Plant Based Diet Affects Muscle Mass By S.A Ramratan

A Vegan Perspective on muscle-building…. S.A. Ramrata: I have had a keen interest in diet and exercise for several years. I work out extensively and eat a largely plant based diet. The question I often get is –- “don’t you need more protein, energy drinks, or those “recovery” foods to build muscle?” To be honest, I have never used energy drinks, or packaged recovery foods. I don’t need to. And neither do you. I have found two studies that complement each other that prove this point. A healthy diet based on fruits and vegetables, with enough calories if you want to build muscle, will do the trick. Nothing fancy needed.

 The Golden Age of Iron Men: The Online Physical Culture Museum

A Historical Restrospective on weight training, muscle building, and feats of physical strength in past decades going back to the 18th Century. Very interesting and inspiring photos!

Great Books

Media, Films, & Documentaries

[Audio Interview] Plant-Based Bodybuilding with Robert Cheeke on Raw Vegan Radio

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You’ll Discover:

* How to get started in an exercise program and achieve phenomenal results

* Supplementation–What do you need to build muscle, if anything

* Raw Food Bodybuilding Tips and Tricks

* How to turn your passion into a career

Robert Cheeke, a whole-foods vegan since 1986, has been able to promote vegan bodybuilding on a worldwide stage through articles in FLEX Magazine, Natural Bodybuilding & Fitness Magazine, VegNews Magazine, dozens of other publications, and through his documentaries and websites. Being a vegan, he feels that he has a positive impact on the environment and society and believes that an animal-free diet is one of the best things you can do for your health. He eats a vast array of natural and organic foods that keeps his body fat percentage low, protein intake high, energy levels high, bones strong, and allows him to put on quality muscle. Founder and president of his own company, Vegan Bodybuilding & Fitness in 2002, Robert also directed and produced an award-winning documentary Vegan Fitness Built Naturally (2005) and was co-director and co-producer of the documentary Vegan Brothers in Iron scheduled for release in 2010. He spends his time traveling around North America speaking at various health, wellness, vegetarian, personal development, and fitness festivals. For more information about Robert please visit

[Audio Interview] Strength for Life with Shawn Phillips

Fitness maestro Shawn Phillips, author of the new book Strength for Life, recently spoke with EnlightenNext’s Ross Robertson about the unified approach to inner and outer vitality that Phillips has developed over decades as a competitive bodybuilder, spiritual practitioner, and student of integral theory. Here’s an excerpt:

Q: According to your definition of strength, why do you believe it is particularly important for people who might consider themselves “Evolutionaries”—people who are really interested in change and in consciousness and in a deeper level of engagement with their own lives and with the world?

A: Being on the forefront of any movement seeking change…will challenge anyone. It will challenge you, and you need to have a reserve. I think of strength as that reserve and, ultimately, the purpose of strength is to make an impact in your world, not to be a consumer, but to be a contributor. That all comes from a foundation of strength. And if we’re not taking great care of, respecting, and having a positive relationship with our physical foundation, then we’re really short-changing our ability to have an impact, we’re short-changing our energy. We’re not being all that we can be, showing up in our full capacity…. We can have a head experience, or we can have a spiritual experience. But ultimately an integrated body-mind-and-spirit experience is what it’s all about.

To listen to the full interview, click here.

[Audio Interview] with Charlie Abel on Raw Vegan Radio

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Charlie maintains a muscular and healthy body with the help of a natural diet. He has found spiritual balance, and shares his tips with us on this exciting show.

I Am Active

Yoga Camp Day 29! This is what Yoga Camp is all about! With Yoga Camp we ask - what is the point of a rigorous workout if you still are waking up in the morning and looking in the mirror and not loving what you see? I LOVE.