The HAC Cycle
For the first half of my life, I felt I needed to push myself physically and mentally in any way possible. I wanted to test how much I could handle, how far I could run, bike, jump, lift, throw, etc. I always wanted to be physically prepared to compete or wear anybody out trying to keep up with me.
The pursuit was exhausting and extremely time-consuming. Often I would be training as much as sixty hours per week. Eating enough to sustain momentum had become a part-time job.
At one point, I hadn’t taken a day off in four months. Seven days a week, I performed eight to sixteen hours of focused movement every day, including a marathon and a wilderness triathlon.
Exhausted, I realized this level of physical activity was no longer sustainable.
I was twenty-nine and nervous; if I wasn’t performing all this activity, would I still be me? I had no idea; I never expected this. Admittedly I was vain and didn’t want to sacrifice my appearance or my well-earned superhero-type abilities.
My passion had become an obsession no longer serving my health. I needed to figure out a solution before something catastrophic happened to me.
I spent so much time investigating and testing the latest health techniques of today and new wellness discoveries for tomorrow that I overlooked the past, our primal origins, and the ancestors responsible for our existence. The past was where I found a solution that streamlined my fitness, saving hours each week without sacrificing my aesthetics, abilities, or potential to improve.
Our ancestors didn’t exercise; their existence was solely that of survival. When hungry, they hunted; and ate as soon as possible. This primal cycle enabled their survival. They would never hunt when full or satiated, only when motivated by their hunger. I needed to simulate the same metabolic response of our ancestors to achieve my goals.
No longer was it important how much training I could endure; timing the training correctly was most important. This powerful timing tool provided every health benefit I hoped to achieve.
The consistent scientific finding is that more time spent exercising does not directly equate to weight loss or increased health benefits. Exercise timed correctly allows only minutes of exertion to help achieve hours of results.
I recommend two techniques for myself and my clientele that demand the least amount of time and can provide anyone with genuinely life-changing results.
First, let’s take a look at metabolism from a primal perspective.
The hunter-gatherer metabolism
Hunger always shows up when you need it. Hunger is your ally and provides endless opportunities to stimulate your metabolism and improve your health. Be cautioned that emotional hunger is not the same as physical hunger or dehydration, although often mistaken for hunger..
Hunger is our nervous system’s signal for survival. We can also utilize hunger as a powerful tool for weight loss, reducing inflammation, muscular development, injury recovery, and mental clarity.
When our ancestors felt hungry, they had no choice but to hunt and gather to survive; while avoiding becoming food themselves. We can still access the same primal metabolic reaction and consistently stimulate weight loss and improved health without hunting, gathering, or the fear of predators.
Two simple primal metabolic techniques
The first is a precisely timed pre-meal workout I developed that stimulates consistent fat loss and muscle development.
The second is intermittent fasting, a powerful metabolic and weight maintenance technique that only requires slight lifestyle adjustments to become second nature.
Both techniques provide safe, natural, and sustainable methods to lose fat and improve health with every meal.
Combining my pre-meal workout with intermittent fasting amplifies the metabolic results.
The pre-meal workouts, called Hunger-Action-Consumption cycles, or HAC cycles, are ninety-second to two-minute routines. The HAC cycle stimulates the nervous system to shift into a metabolic primal hunter-gatherer mode.
You can build a HAC pre-meal workout routine with any movements you may already be comfortable performing. Include squats, lunges, stair climbing, jogging, push-ups, weighted curls, walking in place, or an endless combination of body movements and exercises. Choose between three to six moves for routines to perform for ninety seconds to two minutes for each workout.
Examples of HAC routines are also available at www.michaelcarsonfitness.com.
How to properly perform a HAC routine
1. Be hungry, physically hungry; the hungrier you are, the better the metabolic reaction to the HAC routine will be.
2. Perform a routine at your current peak fitness level for a duration of ninety seconds to two minutes.
3. Begin consuming a meal or snack within fifteen minutes of completing the HAC. Eat as slowly as you like; the more you chew your food, the better the absorption.
4. If you are unable to begin a meal within fifteen minutes, repeat steps two and three to help reset the nervous system for primal metabolic mode.
HAC routines elevate the metabolism, improve digestion, and stimulate more thorough absorption of food for rebuilding the body.
No equipment is required; just enough space for you to spin with your arms extended in a circle. Take several deep breaths before beginning each HAC cycle. Keep breathing deeply throughout the routine for the most thorough metabolic effect.
Your current fitness level does not matter; pushing your body for ninety seconds to two minutes of non-stop movement completed when hungry directly before a meal is all that matters.
As your fitness level improves, so should your effort during HAC routines. The body will naturally let you know when to increase effort.
You can perform numerous HAC routines before beginning a meal or snack. Being hungry is the key. Each time you complete a HAC cycle will draw more calories from the body’s stored energy sources and help build strength.
HAC cycles will also stimulate the feeling of being satiated from less food consumed. Our ancestors had limited time to ingest food and avoid predators. HAC cycles simulate this same survival digestive response. You can become full, with less food eaten and fewer calories consumed.
Curbing hunger with a HAC routine
To curb hunger between meals, perform a HAC routine, followed by immediately consuming a six to ten-ounce glass of water. The HAC routine helps curb hunger pangs by stimulating your primal metabolism for action to initiate the drawing of fuel from the body’s existing energy sources.
The nervous system assumes a hunt has begun and shifts the metabolism into primal survival mode.
Our ancestors capitalized on this instinctual burst of stored energy for focused hunting to capture food to survive. We can capitalize on this hardwired metabolic reaction to burn fat, reduce inflammation, increase muscle toning, and extend life.
HAC cycles provide nervous system stimulation needed for extraordinary metabolic reactions without breaking a full sweat or even leaving your location. HAC cycles allow you to tap into the body’s stored fuel sources whenever desired.
These are some of the results from a thirty-day HAC focus group with participants of varying ages and health levels.
1. The participant’s lost between one to three ounces of unwanted fat every HAC cycle performed. This effect continues until the body reaches and maintains its optimal body mass.
2. The HAC cycles helped reduce inflammation by drawing the sugars that rise in the blood after meals and directing them into the muscle tissue to be used as energy, thus minimizing the insulin spike created by meals.
3. HAC cycles made it possible to spot-train the physique. HAC cycles produce a neurological adaptation, allowing participants to develop a tighter backside; and larger biceps; and sharpen coordination skills like balance and mobility. The nervous system improves those skills and movements used during the HAC routines. Our ancestors became more capable to hunt and capture meals from this cycle. HAC routines signal the body to increase our survival abilities, and they do.
4. HAC cycles satiate hunger in a way similar to what our ancestors experienced. Eating was never leisurely or drawn-out. They needed to avoid being prey themselves. Eating was only fuel for survival; then they moved on to continue to survive. Nearly all the HAC focus group participants experienced feeling satiated sooner, with most leaving food on their plates. HAC cycles naturally encourage the consumption of fewer calories.
Numerous doctors prescribe HAC cycles to their cardiac and diabetic patients as a non-medication- based solution for people who suffer from A fibrillation, type 2 diabetes, and other chronic inflammatory and digestive conditions.
If suffering from type 2 diabetes or chronic inflammatory issues, you will reduce the risks and can reduce the need for medications by performing an additional HAC routine forty-five to sixty minutes after completing meals or snacks. This pattern drastically lowers blood sugar levels and reduces bodily inflammation.
Add two to three HAC cycles before meals each day to experience better digestion and elimination, better sleep, improved muscle mass, and increased energy levels. Just three to four and a half minutes of movement timed precisely before meals and snacks.
Completing three HAC cycles a day will improve your health, and you can expect to lose an average of five to fifteen pounds of unneeded body fat every thirty days until reaching optimal body mass.
My clients – people are diverse,
but one thing unites all: an active position in life.