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current post - 12/11/07 -

A New Year's Resolution Known as FATS
By Rick Osbourne

This year I am approaching the annual holiday weight gaining season with a different set of eyes. Instead of weighing myself each morning and shaking my head in disbelief as my weight creeps higher and higher, I am going to use what I have recently heard called a functional acid test strategy, or FATS for short. There are 7 steps in the FATS strategy including...

1. Place the bathroom scale in the garage and leave it there for a full month.
2. Choose an exercise in which your full body weight is the primary resistance factor. (i.e. pull-ups, dips, or leg assisted varieties of either ... for baby boomers) to serve as your own personal functional acid test.
3. On the first day of the month test your ability to perform your chosen exercise (in repetitions) and record that information for future reference.
4. Set a reasonable goal for improvement by month's end.
5. Work out regularly and eat in such a way that you will be able to reach your goal.
6. At the end of the month, when you reach your goal, celebrate by throwing the bathroom scale in the garbage, and vow to continue a FATS lifestyle forever.
7. Cultivate a FATS lifestyle and never worry about how much you weigh again.
Let's Get Personal

I'm a baby boomer so I have chosen to use both leg assisted pull ups, and leg assisted dips. I perform these exercises on alternate days using an ingeniously simple piece of equipment called the Flowbar (www.flowbar.net). In both cases the exercises are conventional except for the fact that my legs are used to assist in the exercise.

This strategy allows my reps and related time factor to be increased significantly. So for example, instead of fifteen to thirty seconds for a set of pull ups or dips, I can work for 3 minutes, and maybe 4 of 5 in the future. And 5 minutes a day? That can be fit into even the busiest schedule.

Comprehensiveness That I Have Never Seen Before

Performed on alternate days, this combination makes for the single most comprehensive set of exercises I have ever seen because together they involve the legs, the hips, all the upper body pulling muscles, and all the upper body pushing muscles. The only excluded muscles are the stomach and the lower back, so add crunches and back extensions and you've covered just about everything there is to cover.

The FATS Key to the Vault

Now here's the key to the vault. I know that an improved performance in these, or any other body weight exercises, automatically indicates an improved body composition, which is to say a reduced percentage of body fat. In other words, performance in body weight exercises is highly dependent upon physical efficiency, relative strength, body weight to strength ratio, increased muscle, and decreased fat, etc.

And That's Over the Holidays...

So when my performance improves, I have not only avoided gaining excess body weight, but I have actually succeeded in improving my body composition, and reducing my percentage of body fat over the holidays...a win/win in anyone's book.

Measurement # 1

On December 1st 2008 I measured my leg assisted pull ups, and my leg assisted dips finding that I could do 100 leg assisted pull ups in 3 minutes, and 100 leg assisted dips in 2.5 minutes. I wrote these figures down for future reference.

Goal # 1

Then I set my January 1st 2008 goal which was to be able to perform the same 100 leg assisted pull ups in 2.5 minutes, and the same 100 dips in 2 minutes, a 17 and 20 percent improvement respectively. It's similar to improving your half mile times from 3 minutes to 2.5 minutes in one month. Nobody can accomplish that kind of goal and gain excess weight at the same time. In fact an improved performance reflects an improvement in body composition, because they're basically mirror images of one another.

A New Focus Point

This new strategy allows me to concentrate on things that I know I can actively control like working out regularly, making just a little performance progress every time I work out, eating smart, and getting enough rest at night in between workouts. And I have forgotten about the bathroom scale totally and completely!

My 2008 FATS New Year's Resolution

So, here is my 2008 New Year's Ever resolution a month early. If this is how the FATS strategy works during this holiday season, and I see no reason why it won't - I will personally throw the bathroom scale from the garage into the garbage on January 1st 2008, and never weight myself again. Then I will pledge to be stronger next week than I am this week, stronger next month than this month, and stronger next year than this year for the rest of my life, and I will never look back. Now then, what's your 2008 New Year's Resolution going to be?

Rick Osbourne is a Chicago based writer who currently serves as Executive Director of Operation Pull Your Own Weight, an informational web site that's dedicated to naturally immunizing kids against obesity for a lifetime without pills, shots, or special diets. If you're interested in childhood obesity prevention, then check out either http://www.pullyourownweight.com, or http://www.pullyourownweight.net any time. Osbourne is also a public speaker, and he's recently published a book entitled "Operation Pull Your Own Weight: A Radically Simple Solution to Childhood Obesity," (on the web site) that provides practical minded parents and educators with a simple, functional, affordable, and infinitely measurable antidote to childhood obesity. Osbourne can be reached by email at Osbourne.rick@gmail.com

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