Quotes from Philip Maffetone

Reducing excess body fat is best accomplished by avoiding junk food and eating healthy foods.

Initially, exercising at this relatively low heart rate may be difficult for some people. But after a short time, you will feel better and your pace will quicken at that same heart rate, so you will not be exercising at that relatively slow pace for too long. In other words, you will walk, run, bike and perform all activities at faster paces. This increase in pace (or power) at the same MAF HR is also an important evaluation, called the MAF Test, that measures this progress.

As I've discussed many times, eating well means planning ahead and carefully shopping so you always have only healthy food at home, work and during travel.

You can build your aerobic system with easy exercise, and if you never work out hard, you'll still reap great benefits.

All anaerobic training should be preceded by an easy aerobic warm-up and followed by an easy aerobic cooldown. • On the days between anaerobic exercise, perform an easy aerobic workout.

For example, if you're presently jogging a mile in 12 minutes at a rate of 140 bpm, after three months of training at this heart rate your pace may quicken to 10 minutes per mile. Even though you'll be jogging, or running, faster, you'll be exercising at the same heart rate and feel almost the same as when you were jogging at the slower pace of 12 minutes per mile.

MAF is an open system that can be used by itself, or be integrated into any approach you may be currently using, or help you start all over again. That's because MAF provides assessment tools that help take the guesswork out of exercise, food and stress management. These tools, such as the MAF Test and Two-Week Test, can help you better understand whether your workouts and eating patterns are really right for you.

FOOD (single serving) Folate (mcg) Avocado 118 Spinach 263 Asparagus 243 Beets 136 Leaf lettuce 119 Lentils 358 Brussels sprouts 157 Broccoli 168 Green peas 94 Orange 54 Papaya 112 Turkey 486 Beef 221

One can be healthy but have poor fitness ; or very fit but unhealthy.

An unfortunate but common problem in sports is that athletes are too often fit but unhealthy. The indications include the common incidence of physical, biochemical and mental-emotional injuries. Athletes are often forced out of training and competition due to these conditions, and, sadly, some die at early ages during competition due to health problems.

MAF emphasizes the balance of all components of both health and fitness. This begins with the need to improve the aerobic system because it supplies the energy that's essential for all physical, biochemical and mental-emotional health and fitness.

Maximizing natural fat-burning is a key focus of MAF, directly improving all areas of health and fitness.

An important rule is worth mentioning here again: Have fun in your workouts. They should be enjoyable and invigorating.

Coffee is among the most studied food in science. One of its well-known abilities is to promote fat-burning. As the beverage highest in caffeine, it has been shown to reduce stored body fat, especially belly fat, and lower the risk of diabetes, liver and colon cancer, cardiovascular disease, and chronic inflammation.

not only does stretching not "warm" your body and prepare it for exercise, but it can be harmful.

A key to avoiding chronic inflammation is in balancing one's dietary fat intake by eating only natural fats, avoiding junk food, and consuming healthy foods. In doing so, many problems like muscle imbalance, weak bones, injuries, chronic diseases, even mental-emotional illness can be prevented.

Health is only part of the overall picture for aging gracefully. You also need to be fit; you need muscles for movement, to keep your bones strong and protect you from falls, to burn body fat, and avoid being overweight.

Rather than increase your pace, gradually increase your total workout time.