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One common question I receive is, “What do you do for maintenance?” It always takes me by surprise because the concept is alien to me. Maintenance? Granted, when I started this lifestyle, I would have loved to have some “vacation” waiting for me at the end, and I was certainly thinking about how I would “relax things” when I achieved my peak physique. Along the journey, however, I learned a true lesson in life: there is never any “maintenance.”

Consider this: the average adult loses several pounds of muscle as they age. This has been studied in thousands of individuals over decades. As a person reaches their golden years, they begin to lose muscle mass. So what is maintenance? Is it losing muscle mass? I don’t think so. Even gaining enough muscle mass to counteract the natural loss is “progress” in my book - you must train hard, intensely, and consume the right foods in order to just “maintain” your lean mass. The net result is maintenance of your physique, but the training style is far from “maintenance.”

The same thing applies to training in general, even for younger individuals. It is well known that the body is quick to adapt to training. This is why the periodization model of training (which essentially involves changing the way you train over time) is so effective: it constantly manipulates parameters of training to prevent the body from adapting. Because the body is so good at becoming efficient, the longer someone trains, the fewer gains they are likely to make and the more intense their training must become. The converse to this is that because of the high intensity of training, most must rest more to recover as their training advances. Lee Haney once mentioned that he would be happy to put on one pound of muscle in a year. Once again, there is no such thing as maintenance - even doing the same workout will eventually produce fewer results, and send you backwards instead of keeping you at the same place!

What does this have to do with the “I can, I can’t” syndrome? The question I always have in return is, “Why do you want maintenance?” Inevitably, people become tired of living a certain lifestyle. Whether it is due to boredom, over-training, or some other reason, it happens. My own father asked me just recently, “Are you still training? It’s OK if you aren’t - working out is something you do for a while and then take a break from.” The problem is that if you are too focused on a specific goal such as “body fat” or “weight,” then it becomes easy to hit that goal and slip into maintenance mode. If your goal, on the other hand, is total health, then it must become a lifestyle change because there is no maintenance. You don’t reach good health just to fall back out of it.

The people who yearn for the maintenance mode wake up and tell themselves, “I should go work out.” This is an inner conversation and while it may not seem significant, it is. “I should go work out.” This implies a sense of “urgency” - it is not a desire, but a need being fulfilled. There may be a negative consequence if the action is not performed, so it should be done. Instead of positive reinforcement, this borders on negativity. After weeks of doing something I “should do,” I, too, would probably want to hit some magical “maintenance” phase so I wouldn’t “have to” do it anymore.

The alternative to this is to work out because you want to. “I want to go work out.” This is a subtle change to the inner dialogue, but it makes a tremendous difference. Now there is no implied consequence for not doing it. It’s not a finger wagging in your face, telling you to do something. It is an inner desire - the action is tied directly to a reward. If you want to do something, there is typically a reward involved - whether it is the satisfaction of accomplishment, the great feeling of good health, or some other positive emotion that springs from the activity.

This reminds me of vegetables. Vegetables? When I started to eat healthy, I knew that I should be eating more vegetables. I did not really like vegetables, and the few that I did eat came packaged with a ton of sodium in a can. I yearned for my “free day” and my “breaks” between programs so that I didn’t have to eat vegetables. I still sucked them down because I knew I should eat them, but I did not want to eat them.

Somewhere along the way, I began to enjoy the journey and realize it was about much more than the destination. It suddenly was not just about losing fat - although that was certainly a bonus. It was about living life. It felt good to be in shape. I could tie my shoes and not run out of breath! I could play basketball with my son! We had a great time and being healthy just felt great. I made a conscious decision to tie the sensation of good health into the activities that blessed me with it. One such activity was eating vegetables. While I was still eating them because I should and not because I wanted to, I constantly reminded myself that they were part of what helped me become so healthy.

As time progressed, I began to truly appreciate the benefits of vegetables. I studied their composition and learned about phytochemicals and other components that promote good health. I realized that these were something I’d need to eat for the rest of my life, so I’d better enjoy them. I took some steps towards this. First, I moved from canned veggies to frozen veggies, but added my own seasoning and steamed them until they were mush. Then, I simply steamed them less, to acquire a taste for the crisp, raw flavor, and I seasoned them less. With raw vegetables, I started by dipping them in salad dressing. I then reduced the amount that I “dipped” and the amount of times that I dipped, and eventually acquired a taste for raw vegetables.

I did not by any means reprogram my entire set of tastes. For some odd reason, I still cannot eat raw tomatoes or mushrooms, and I still want to plug my nose when I eat Brussels sprouts. But, for the most part, I enjoy vegetables. I eat them now because I want to … not because I should. And that means they are not a burden to me or something I need to take a break from - in fact, when I have a “splurge” meal, I often find myself enjoying a nice plate of roasted asparagus because I want to.

The same inner talk can take place with your training as well. You don’t enjoy cardio? Neither did I. I hated it. I did it because I knew I should, not because I wanted to. Then a funny thing happened. I had a fight with a hill in my neighborhood. It was one of those straight “up and down” hills that I couldn’t quite make it to the top of. Every time I went out to jog, I set my sights on that hill, and every time, it would defeat me. I had all but given up one day when I realized that I was following the same pattern over and over again - I would start to go up that hill, then I’d feel the nausea kick in. And instead of pushing myself to my limits, I would just talk myself into stopping.

While cardio was still something I did because I should, that hill was something I wanted to conquer. So I detached my mind from that feeling I got and instead decided to see what my body was made out of. I felt disconnected from my legs and arms as they slowly pushed me up that hill, but when I neared the top, I knew I had it in me. I refused to let my mind distract me (”Oh, Jeremy, wouldn’t it be nicer to just stop and walk right now?”) - I ignored that negative self-talk and pushed through. I conquered it.

The feeling of ecstasy at having accomplished this little task on my own was incredible. I savored it, and then an interesting thing happened - I began to crave it. So the next time I performed cardio, I thought about how I could push myself more than I expected. In the past 18 months, this is how every cardio session has been. I don’t feel satisfied unless I know I pushed myself to the limit - if I have anything left at the end then I am disappointed. As I step onto my treadmill, however, I realize that things are different now. I’m not stepping on because I should; I’m stepping on because I want to.

Do you truly believe that you have the power to change? Doubt can do many things. I had doubt. I told myself I wanted to become lean. Here, “want” was not powerful enough. Why? I did not think that I should or could become lean; I just wanted to. But I was only hoping and grasping - a part of me did not think it was truly possible. This creates a negative-feedback loop. When you only want to succeed, then subtle decisions affect the outcome. For example, if you are underneath several pounds of iron in the gym and getting ready to push out another rep, but your arms ache so bad you can barely grip the weight, what are you going to do? If you only want to succeed but don’t truly believe that you can, you might decide that the pain is not worth it. So instead of pushing that last rep, you decide to terminate the set and rack the weights. It’s okay, it was just one rep, and it wouldn’t have been worth it anyway, right?

What am I asking for? I just mentioned moving from “should” to “want” and now I have an issue with “want”? That’s right. For certain decisions in your life, it’s not enough to want them. You must make them happen. Yes! It’s not a possibility, but a certainty. Instead of wanting to obtain your peak physique, understand that you will. When you have made the decision to stop wanting and start creating, then you will cross yet another barrier. When you are underneath that same set of weights, you’ll realize that racking them is not an option. Why? Because you will earn your peak physique, so you must get that last rep in. It IS worth it, because by pushing 110% each and every time, you will reach your goal.

This is what changed my fate. Originally I hoped to reach it, I wanted it, but it just wasn’t there. When I started changing my perspective, when I focused on my inner dialogue and changed it, this is when I experienced success. I didn’t train because I was supposed to; I trained because I wanted to. I didn’t eat healthy because I should; I ate healthy because I wanted to. And I wasn’t hoping to build my peak physique; I was doing it. So when I looked in the mirror, I didn’t think about what I could become, I thought about what I was becoming. I’d look at my stomach and see the abs I would create, not the ones that I wished I would have. Only that thin line between “want” and “will” made the difference between “maintenance” and success for me.

I want you to avoid negatives, like “I can’t,” because you can. I want you to think positive. But I don’t want this to be a mere cliché. The words hold no meaning when they are not backed by action. The things you say, feel, and yes, even your own, private thoughts are what sculpt your reality. Every day you have internal conversations with yourself. Instead of letting the doubt creep in, focus on that dialogue and change it. Simply rephrasing your thoughts as “I want to” or “I will,” rather than “I should” or “I hope,” can make a tremendous difference - in fact, just changing the way you think may be the one last step for you to reach your peak physique.

Jeremy Likness is an International Health Coach and motivational speaker. After losing 65 pounds of fat, he discovered his true vision to coach thousands around the world to better health. A Certified Fitness Trainer and Specialist in Performance Nutrition, Jeremy is the author of the internationally-selling e-Book, Lose Fat, Not Faith and the companion 5-CD set. Jeremy has been published in major online publications including Tom Venuto’s Fitness Renaissance and Bodybuilding.com. Jeremy’s approach is unique because he focuses on fitness from the inside out. Visit Jeremy online at Natural Physiques.

The demise of cells by programmed cell death referred to as apoptosis, a Greek
word that means “dropping off” or “falling off” as in leaves from a tree, has been
recently a topic of intense interest in biomedical sciences. Apoptosis is a well-
defined sequence of morphological changes of cells that shrink and condense and
then fragment, releasing small membrane-bound apoptotic bodies, which are
phagocytosed by other cells. Importantly, the intracellular constituents are not
released into the extracellular milieu where they might have deleterious effects on
neighboring cells. On the contrary, cells that die in response to tissue damage or
other reasons exhibit very different morphological changes generally called
necrosis. The cells that undergo this process swell and burst, releasing their
intracellular contents, which can damage surrounding cells and often cause
inflammation. Apoptosis refers to a particular morphology in which a chromatin
condenses or coalesces to a heterochromatin in one or more masses in the nucleus.
It usually settles along still-intact nuclear membrane referred to as margination of
the chromatin. One of the essential functions of apoptosis is the elimination of cells
in which DNA damages, faulty proliferation or improper adhesion to extracellular
matrix that cannot be repaired. In cancer cells, the mechanism of apoptosis
induction is broken. Therefore, more and more ideas and hypotheses for selective
inducing apoptosis in cancer cells are tested in a growing number of laboratories all
over the world. The subject of programmed cell death has been recently discussed
in almost 80 000 publications. As it is known, cell apoptosis may be induced by
various stress factors (e.g. hypoxia, expression of oncogenes, mutations, DNA
damages). On the other hand, apoptosis may be induced via internal or external
signals, for instance proteins. Some of such endogenous and exogenous
proapoptotic proteins have been found and described. Their genes may be used in
modern anticancer therapies.

For example, introducing into cancer cells proapoptotic genes as Bax, Bcl-X5 or
E2F-1 significantly increases induction of apoptosis. Some clinical trials concern
therapeutic application of a 121-amino acids apoptin originated from chicken
anemia virus (CAV). Recent data suggest that apoptosis induced by this protein
involves caspases, a family of cysteinyl aspartate-specific proteinases. In vitro
results show that apoptin is very active against cancer cells without inducing toxicity
to normal cells. This tumor-specific effect may be explained by the nuclear
localization of the protein in tumor cells required for its action. Moreover, apoptin is
equally active, such as p53-mutant, Bcl-2-overexpressing or BCR-ABL-expressing
tumor cells. Other investigations showed that E4orf4 induces apoptosis in cancer
cells by linking with 2A (PP2A) phosphatase. Unfortunately, induction of apoptosis
by introducing genes encoding proapoptotic proteins has been little known. One
possible mechanism is associated with destruction of mitochondrial membranes
and, in consequence, disturbing electrons transport, oxidative phosphorylation and
ATP synthesis. Finally, the cell dies but the death is slightly different than that
during typical apoptosis induced by caspases due to prolonged time of this process.
Proapoptotic proteins cannot be directly introduced to cancer cells because there
are no specific receptors. They are transported through membranes in complexes by
special fusion proteins called ligands.

Other method is introducing them as genes by vectors and this approach has been
already successfully applied. Clinical trials are presently underway to test efficiency
of new apoptosis-triggering drugs. A large number of adenoviral agents are being
constructed, including replication-incompetent and replication-selective oncolytic
adenoviruses. One of them is ONYX-015, a replication-competent virus genetically
engineered to selectively replicate in and lyse p53-deficient cancer cells. Other
agent, INGN 201, was shown to deliver a p53 expression. Preclinical studies in
human cell lines and animals with head and neck cancers have shown that the p53
gene is transcribed and translated into p53 protein. Respectively, 5% and 58% of
patients receiving three intratumoral injections of INGN 201 in conjunction with
radiation therapy for over 6 weeks were shown to have achieved complete and
partial responses. Other example may be a gene encoding the proapoptotic Vpr
protein that was successfully transferred into cancer cells by the HIV-1 virion. These
agents are introduced by intravascular infusion or intratumoral or epitumoral
injections. An example of a target therapy against cancer is an intravenous
administration of liposomal form of tretinoin (ATRA). Treatment of acute
promyelocytic leukemia (APL) with ATRA alone or in combination with chemotherapy
results in an almost complete remission rate as high as 85% to 95%.

Other proapoptotic anticancer therapeutics is Genasense developed by the Genta
Company. Genasense is a phosphothioate oligonucleotide consisting of 18 modified
DNA bases. First, the single-stranded DNA molecule must be incorporated into a
cancer cell and then target the mRNA by having a complementary sequence to it.
This drug inhibits the production of a protein known as Bcl-2 that is widely
expressed in many types of cancer. This up-regulation of Bcl-2 blocks the release
of cytochrome C from the mitochondria thereby preventing apoptosis. Furthermore,
Bcl-2 appears to be a major contributor to both inherent and acquired resistance to
current anticancer treatments. By inhibiting production of Bcl-2, Genasense enables
the cancer cells to be killed by apoptosis when treated with current state of the art
therapy. Interesting apoptosis-inducing drug is Velcade jointly developed by NCI
and Millenium Pharmaceuticals. Activity of Velcade is mainly associated with
reversible inhibition of the proteasome and building up many proteins including
BAX. In the normal cells, the BAX protein induces apoptosis by blocking the activity
of Bcl-2. When BAX level increases, BAX inhibition of Bcl-2 also increases and the
cells undergo apoptosis. Non-clinical studies have demonstrated that cancer cells
are more sensitive to the effects of the proteasome inhibition than normal cells.

Selected references

Adachi, S.L.L., Carson, D.A., Nakahata, T., 2004. Apoptosis induced by molecular
targeting therapy in hematological malignancies. Acta Haematologica 111, 107
-123.

Ferreira, C.G., Epping, M., Kruyt. F.A.E., Giaccone, G., 2002. Apoptosis: Target of
Cancer Therapy. Clinical Cancer Research 8, 2024-2034.

Ghobrial, I.M., Witzig, T.E., Adjei, A.A., 2005. Targeting Apoptosis Pathways in
Cancer Therapy. CA: A Cancer Journal for Clinicians 55, 178-194.

Hengartner, M.O., 2000. The biochemistry of apoptosis. Nature 407, 770-776.

Lowe, S.W., Lin, A.W., 2000. Apoptosis in cancer. Carcinogenesis 21, 485-495.

Tamm, I., Dorken, B., Hartmann G., 2001. Antisense therapy in oncology: new hope
for an old idea? Lancet 358, 489-197.

Tamm, I., Schriever, F., Dorken, B., 2001. Apoptosis: implications of basic research
for clinical oncology. Lancet Oncology 2, 33-42.

This article was translated by mLingua
Worldwide Translations

Hypnosis In The Real World

When you think of hypnosis, do you get the image of a Freud-like doctor swinging a pocket watch to and fro in front of someone in deep emotional trouble? If so, you are not alone. However, this Hollywood image of hypnosis is far from true!

You don’t have to be a nut to use hypnosis. Ordinary people, those you see every day, use hypnosis for typical problems. Ask yourself the following questions:

• Do you have a problem with weight loss?
• Do you find it difficult to quit smoking?
• Do you have other addictions you just can’t break?

Then hypnosis is for you!

• Are you lacking in confidence?
• Are you stressed out?
• Are you fearful?

Then hypnosis is for you.

Hypnosis can help you with an unlimited number of personal issues, big or small. If you have a phobia, then hypnosis can help you eliminate it. If you have an addiction, then hypnosis can help you kick the habit. If you have a goal, then hypnosis can help you achieve it.

Mental and Physical Benefits of Hypnosis

But that is just the tip of the iceberg. Even if you don’t have a pressing issue, hypnosis has extraordinary benefits - both mental and physical. Simply going into a hypnotic state on a regular basis is good for you and the hypnotist doesn’t even have to suggest anything at all.

Let’s take a look at some of the benefits that hypnosis offers:

1. Hypnosis Induces Deep Breathing: Stop reading for a moment and check your breathing pattern. If you are like most people, you will be breathing in short quick breaths. When you breath in this manner, you feel stressed out and tense. Not only that, fast breathing can make you feel dizzy, irritable, and foggy. After being hypnotized, you will find that you breathe deeper and thus feel more relaxed and calm.
2. Hypnosis Reduces Illness: There is no doubt that stress causes physical illness. Stress causes sleep disorders, increases our pain sensitivity, and can even increase our cholesterol. Since hypnosis is a state of deep mental and physical relaxation, being in this state on a regular basis is a way to reduce stress and thus illness.
3. Hypnosis Increases “Feel Good” Chemicals: Whenever you are deeply relaxed, your brain naturally releases chemicals that cause you to feel good. These chemicals are often in short supply as we rush about our day. Hypnosis causes deep relaxation, allowing these “feel good” chemicals to flow and create a sense of control and well-being.
4. Hypnosis Promotes Good Sleep: As you get your body used to deep relaxation during hypnosis, you will find that you can get more restful sleep. It is as if your body “learns” how to sleep more peacefully due to the hypnotic state.
5. Hypnosis Strengthens the Immune System: Stress causes the body to produce chemicals of the “fight or flight” variety. This aroused state actually affects the immune system by using up the chemicals needed to keep it functioning! Regular relaxation, the kind you get in hypnosis, can help prevent this from happening.

Whether you have an issue or just need to relax, hypnosis can help you achieve your goal. You will feel stronger, more in control, more relaxed, and better able to handle your life. Hypnosis is, quite frankly, good for your body.

The Hypnosis Network is THE place to learn how hypnosis can help you in your life. Not only will you find exceptional audio programs by only the most qualified and educated psychologists, but you will also find research, information, resources, and sample sessions. The Hypnosis Network is dedicated to bringing you the best that hypnosis has to offer. Whether you have a pressing concern or simply want to feel better on a daily basis, you will find what you need at The Hypnosis Network.