Exercise Programs

Exercise is a substantial component of achieving overall health and certainly weight loss. It can be therapeutic depending upon the type, frequency and duration; however, it can be just as damaging to over exercise as it is to under exercise. Our Metabolic Rejuvenation Program incorporates resistance training, aerobic exercise and flexibility/core work. Resistance training enhances insulin receptor sensitivity and aids in glucose tolerance. This type of exercise is effective in long term weight management because it increases lean body mass (LBM) which increases basal metabolic rate and aid in the body’s ability to utilize fat for fuel. It also helps maintain or increase bone mineral density and elevates growth hormone. Aerobic exercise has a multitude of cardiovascular benefits, aids in glucose tolerance and can improve insulin sensitivity. It also improves fatty acid utilization.

We recommend burst training, which is 30 – 60 seconds of intense exercise to create an oxygen debt which in effect raises the BMR. The X-Iser is a piece of exercise equipment that we have found to be very effective in providing patients with a great workout in only 12 minutes per week. Click the video links below for more information about this piece of equipment. Flexibility/Core Work helps to maintain strength acquired through resistance exercise, helps maintain functional range of motion of joints, balance and stability. It also lowers cortisol and adrenaline (stress hormones) levels.

Click here if you are ready to purchase an Xiser or keep reading if you are interested in learning more about the science behind Xiser.

X-iser Science

The Xiser Machine is the perfect solution for Sprint Inteval Training (SIT). THis type of training is the main reason why the machine can produce amazing results in such a short period of time. The research below is the evidence that sprint training is far more effective than traditional cardio.

Cardiovascular Improvement with Burst Training

Journal of Applied Physiology = Feb 10th, 2005. This study tested the effectiveness of Burst Training on the cardiovascular system. Subjects of average beginning fitness levels performed 16 minutes of high-intensity sprinting over a two-week period. When retested after two weeks, endurance had doubled.

The X-iser Machine Group Burns Same Calories in One Fifth the Time

Colorado State = March 1998
This study compared calories burned while Burst Training on The X-iser Machine to calories burned during traditional aerobic exercise over the same time. Caloric expenditures were determined through exact scientific measurements. Results showed that four minutes on The X-iser Machine burned the same number of calories as twenty minutes of traditional aerobic exercise.

Twelve Minutes a Week over 12 Weeks, 13 Inches Lost with The X-iser Machine

Pilot Study done in Palm Desert, CA = 2005
This study examined The X-iser Machine and its overall effectiveness.Subjects executed a variety of fitness tests to determine cardio condition, fat mass, size, weight and overall condition. Participants worked out 12 minutes per week for 12 weeks on The X-iser Machine. At the end of 12 weeks, subjects had lost an average of 13 inches from their bodies and improved their cardio condition by 12 beats on the Harvard Step Test

Women Lose More Body Fat with Burst Training Than Aerobic Zone Training

Journal Medicine and Science in Sports and Exercise = 2001
A 2001 study in the American College of Sports Medicine’s flagship journal, Medicine and Science in Sports and Exercise compared two groups of women. One group exercised using standard zone aerobic training while the other group used anaerobic interval exercise. The anaerobic interval group exercised for two minutes at a highly intense 97% maximum heart rate. They then rested by doing three minutes of low-intensity activity. The aerobic group performed moderately intense activity at close to 70% of maximum heart rate. The researchers made sure each group burned exactly 300 calories. Despite exercising longer and burning the same number of calories, the aerobic group lost less body fat at the end of the study than the interval group. In addition, fitness in the interval group was substantially greater than in the aerobic group. This study demonstrated the effect of EPOC and shows that something other than caloric output is driving metabolism.

Burst Training Burns Fat for 24 Hours

Journal Medicine and Science in Sports and Exercise = 1996
This study showed that an anaerobically trained interval group (Burst Training) burned significantly more fat than their aerobically trained counterparts. Not only did the interval group burn more fat during exercise, but they exhibited increased fat burning effects that persisted for 24 hours after the exercise had stopped. These results clearly show that Burst Training burns more overall fat and calories during exercise, and demonstrate that EPOC leads to a continued fat burn after exercise. The interval group accomplished this with an exercise session that was 15 minutes shorter than the aerobic group.

Burst Training Teaches the Body to Burn Fat More Efficiently

Journal Metabolism = 1994
This study examined how different exercise programs would impact body fat and metabolism in two groups. Group one did zone aerobic training for 20 weeks, while Group 2 did 15 weeks of high-intensity Burst Training. The aerobic group burned 48% more calories than the interval group over the course of the study. Despite the huge caloric disadvantage, the interval group had a nine-fold greater fat loss. Resting levels of HADH, an enzymatic marker of fat burning, were significantly elevated in the interval group. The interval group trained five weeks less than the aerobic group, had shorter workouts, and yet far exceeded the aerobic group in fat burning at rest and during exercise. The measurement of fat burning enzymes in this study shows for the first time that Burst Training can “teach” the body to be a more efficient fat burning machine.

Short Bouts Considered Appropriate Activity Goal

Centers for Disease Control & American College of Sports Medicine= 1995
In an attempt to combat the alarming trend in declining fitness levels of the American population, a group of experts was brought together in 1995 by the Centers for Disease Control and Prevention (CDC) and the American College of Sports Medicine (ACSM) to review the pertinent scientific research and to develop a clear, concise “public health message” regarding physical activity. The panel concluded that every US adult should accumulate a daily caloric expenditure due to exercise of between 120 and 210 Calories, and that the activity does not need to be continuous. In fact, it was stated, “…accumulation of physical activity in intermittent, short bouts is considered an appropriate approach to achieving the activity goal.” This recommendation was based on the mounting evidence indicating that the health benefits of physical activity are linked to the total amount of physical activity performed, suggesting that the amount of activity is more important than the specific manner in which the activity is performed (i.e., mode, intensity, or duration of the activity bouts).

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You are so great! I truly appreciate all you are doing for me. Phyllis and I are so fortunate to have found you.

TB - Pottstown, PA

June4, 2009. “Good morning! I have to tell you that I weigh 157… down from 191!!! OMG…thank you so much! I feel incredible!”

KB – Reston, VA

“So far I have lost 30#’s in 6 weeks and have the energy of a 40 year old. Am so thankful to be able to handle unpacking and shelving 6000 books. I am up and down stepladders and extension ladders with books in tow. The awful arthritis pain is there but the energy isn’t depleted from the pain like before and I keep going like this for hours.”

LL - Winchester, VA

Dare I say it out loud? It sure is looking as though Semorelin has given me my life back. I was so worried about skiing – afraid I’d ski one day and be in bed the rest of the week. But I was just fine. This past Saturday I prepared, served, and cleaned up (with help) dinner for 14. Sunday I was just fine.

SJ - McLean, Virginia

My update. I feel pretty good!!! My bleeding is under control and I am now regular for the most part. Sometimes I will have a strange menstral bleed (long and slow), but I will take it compared to my old “normal”. I still love the progesterone and testosterone I am on. They leave me with no side effects.

I was very happy at my recent (Feb 6th) annual doc appt (physical). After the standard blood draw work up, my numbers were:
Vitamin D= 66.9 (down a bit from your work up which was 77, but still good)
Cholesterol=123 (down from 150 in Sept 2011)
Triglycerides=91 (down from 129 in Sept 2011)

So… I am the new spokesperson for HCG! I love that stuff!! smile The second round for me was amazing. I was very disciplined and determined and after about the 3rd day, it become very easy for me. I was able to drop 14lbs in an 18 day cycle!!!! AND….I am keeping that off with very little effort! OMG I couldn’t be happier! I am in the body that I am comfortable in once again! That feels so good. I am continuing to eat clean and exercise, it is a great life change!

JG—Vienna, VA

Dear Lynese,

Words cannot describe how happy I am with your anti-aging program. I have not felt this good in YEARS. Since getting pregnant in 1995 I have been overweight. Between 1992-1995 I was being treated for infertility and had to take all sorts of hormones that made me bloated and tired.

Now, at the age of 46 I have more energy and I look better than I have in YEARS. I actually THRIVE on exercise and do it religiously because I know it is the key to keeping the weight off and enjoying the foods that I love.

As a successful businesswoman, you often feel that you can’t have everything and I put my weight and health on hold to grow my business. You have given me the gift of being able to run a business AND look good. I am getting so much attention for my weight loss and it has helped my confidence and self esteem greatly.Since I do a lot of speaking engagements, I know that image is more important than what you say or how you say it. By looking better and appearing fit and healthy, I am a more powerful public speaker!

I can’t say enough about this gift you have given me and I hope you know how much I appreciate you.

On top of all of this, you are truly a beautiful person inside and out who provides a level of caring I have never seen from a doctor, weight loss clinic or other health professional.

HAVE A GREAT DAY!!!!!!!!!!!!!!

KB - Reston VA

Hi Lynese – In an old file I found a print out from an online longevity calculator I had used in 2007 (www.eons.com). I thought I was doing well because it said I would likely live to 86! But I just re-took the survey. Basically by cutting out the coffee, carbs and sugar, increasing my exercise and losing weight, I’ve apparently added 13 years to my life!! The calculator now says I could live to be 99!! With a little more exercise and a little less work, I could live to 106!! Thanks for all the added years Lynese!!!

All the best.

P.S. – I saw Diane over the weekend – she’s looking great, and is so happy with her weight loss.

AP - Falls Church, VA

Hi Lynese – Just had to share this with you. I have appeared in an online newsletter (Legal Bisnow) twice – the first time a year ago and the second time today. Look at the difference in my photos!

It’s an absolute miracle! In the older photo even my eyelids look fat! I can’t get over how much I now look like my old self – of 20 years ago! I certainly don’t look like I’m closing in on 59, do I??

The best thing anyone has said to me so far was a comment made by a neighbor who saw me today for the first time in over a year. At first he didn’t recognize me. Then he just stared intently into my face for a few minutes and said “How is your mother?” (I was confused because he doesn’t know my mother). Then he said “I had to ask that because you look like your own daughter!” Wow!

Thank you, thank you, thank you!!!

AP - Falls Church, VA

“With that said, I have been getting incredible compliments:
“You look like a movie star”
“What have you been doing”
“You look amazing”
“You look ten years younger”
I feel incredible”

KB - Reston, VA

Hi – hope you are doing well. Are you ready for Thanksgiving? I’m getting there. I wanted to let you know I hit the 30 lb loss today!!! Yeah! So excited! Clothes that didn’t fit are fitting. Clothes I used to wear are too big. Feeling great! A little nervous about tomorrow’s feeding frenzy- but hoping to not overindulge too bad.

LJ - Arlington, VA

Anyway – just had to tell you that my size 12 pants have been falling off of me! I went to Target this weekend to get some cheap crop pants and shorts for the summer – still not wanting to invest much in clothes that are not my “target” size. (I’ve blown past the size 14 shorts I couldn’t fit into for years). And wouldn’t you know – the 12s were too big – I fit best in the size 10!!

I’M A 10!!! I’m amazed!!

I broke the 170 barrier too – I’m now 168. Just 13 pounds to go to my goal weight. I can’t believe it. The meds have been working like a charm. I think the extra thyroid has really boosted me past a plateau. I’m cleaning out my closet like a madwoman; I can’t believe how much clothing I have for donations.

I’m still getting double takes and amazed looks from people who haven’t seen me for awhile. And after remarking how great I look, a girlfriend recently peered suspiciously at me and said – “And have you had something done to your face too? You look younger!” And I do!

AP - Falls Church, VA 6/2010

Hi Lynese — Great news – seems a fibroid has disappeared! The ultrasound revealed only one fibroid this time, and it is just a little teensy bit smaller than before. So it hasn’t gotten any bigger at all. And the other fibroid didn’t show up on the ultrasound. smile

Thank goodness I did not get that hysterectomy, huh? and thank goodness I came to you to start the bio-identical hormone therapy. I believe that the progesterone is working. And I’m so glad I’m not on the birth control pills anymore. BTW, haven’t had a period since September, and haven’t had any hot flashes either! Life is good.

AK - Germantown, MD

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