Cut The Self Drama

Trigger Warning to Millennials: This article might hurt your feelings.

Bad stuff happens. Really really bad stuff. This has unfortunately been a kind of bad year when it comes to bad stuff happening to good people that I personally know.

These are cases where sorrow, mourning, sadness, and other less than fun emotions are totally normal, and I would argue most people would find them acceptable.

Then you have the person posting on their facebook:

“UGH THE LINE AT STARBUCKS IS SO LOOOONG!!! FML” (FML stands for F*** My Life for those of you who don’t know.)

This is one phrase that I absolutely hate.

Really? F your life? Because Starbucks isn’t fast enough? You have it so hard…

Many people, mostly my generation, love to be over dramatic about everything because our lives are really really hard, like for reals.

We love to complain about our jobs that we got right out of college (which our parents mostly paid for) and talk about how we wish we had a 40 hour work week (does this even exist?), or maybe we aren’t ready to enter the working world, so we will go learn about ourselves while traveling the world for 9 months – rough life.

Where does the drama relate to fitness and nutrition? 

Good thing you asked, because I could’ve really kept going there…

Sometimes you need to want things bad enough for them to come to fruition. Sitting around complaining about how hard it is to go the gym, or why it’s not fair that your one friend can eat whatever he wants and not gain weight will not get you closer to your desired results.

Stop whining. Do the work.

Cut the self loathing, cut the BS, and just make it happen.

1) If You Don’t Buy It, You Don’t Eat It

Mind blowing. If you have foods that you know you can’t control yourself around – don’t buy them, and they probably won’t end up in your home.

I can’t control my portions with trail mix (any kind) – so we don’t usually buy it, but we did this weekend for camping – and yup, I still can’t keep from eating 1000 calories worth in one bowl.

Know your trigger foods, and just don’t buy them. Sometimes pure avoidance is what is best if you know you have a problem.

2) Exercise – No Matter What

Don’t feel like going to the gym somedays? Me too.

This is when you need to remember “why?” Why are you doing this in the first place? Not because you want to lose weight, that’s a terrible motivator.

Maybe it’s so you feel better about health wise, so you can better take care of your sick loved ones – now that’s motivating.

Maybe it’s because you feel better mentally, you enjoy looking fit, you need to maintain some sort of healthy look for your profession, and you have a kid on the way…

Just get to the gym, or wherever you planned on working out for the day. Even if you just get on a treadmill and say “ok, I’ll go for 10 minutes, then I’ll be done” – chances are before that 10 minutes is up you will feel better and choose to do more.

3) Avoid Crappy People

Some people are just negative, hurtful, or add too much stress to your life.

They are to be avoided.

Sometimes you think you can change them, but you can’t – and they just end up trying to drag you down with them.

They could be people you consider friends, or even family – and as hard as it may be, you might have to distance yourself from them if they continue to let you down, lure you away from your goals (not just fitness, but life goals), or bring stress to your life.

It is often said that you become the average of the 5 people you hang out with the most – so take a good look at those people, do they inspire you? Do they live good lives? Are they good people? Healthy people?

Stop hating yourself, stop feeling sorry for yourself, put things into perspective – and re-evaluate what is really worth stressing about.

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Can You Build A House With Only a Hammer?

 

Sure, you probably, eventually COULD make something that kind of resembles a house…

But what would you use to cut wood for the frame? To dig the basement out? To do a whole lot of other things you can’t do with a hammer?

To build a solid house, you need multiple tools and skills.

The hammer analogy is my attempt at the equivalent of thinking that one single variable will change your body, and change your life.

1) Getting Your Macros

I personally find it funny that people pay for this, and that others charge for this – but hey, if there is money to be made, go business!

150 pound woman looking to lose weight? Ok, start at 1500 calories, 150 grams protein, 50 grams of fat, 115 grams carbs. There are your starting “macros” for free.

See how much of a joke this is?

Literally getting your macros sent to you probably takes most “coaches” 10 seconds to calculate, but then they will charge you $50. That’s a solid hourly rate, so I get it.

Heres the thing… your “macro needs” CHANGE. Your life and diet is not as simple as one set of numbers at one point in time.

If you like the counting your macros approach, great (most people aren’t this robotic)- but I hope you are working with a coach who adjusts them as your body adjusts, and also takes multiple life goals and your mental health goals into account.

2) Weight Loss Supplements/Wraps/Cleanses

I’ll keep this short… if these worked, I would be out of a job.

3) At Home 4 Minute Workouts

Really? 4 minutes?

“But at least they are doing SOMETHING…”

Fair point…but can we set the bar juuuuust a little higher? Please…

Sure, workout 4 minutes per day and you will get the body of your dreams…***Also – you must not sit more than 15 minutes each day, go on a super tight diet, sleep 9 hours every night, and drink your bodyweight in water….

So What Works?

Yes, knowing your goal calorie intake can be a great start, but you have to realize that these things change.

Do you even currently know how many calories you currently eat? Start there.

Find a 7 day average, and then adjust it by 100-200 calories in the direction of your desired goal. Follow that until you stall, and then recheck, and adjust accordingly.

However, cutting calories TOO low for TOO long can have some pretty bad side effects, and this is where a good coach can come in, and help you with what is known as a “reverse diet”.

See how complicated this can be?

So before you pay someone a couple bucks for a few numbers, and a cookie cutter workout, think about how complex the human body really is…

Working with a good coach might cost more than someone selling macro numbers, but this is an investment in your health, your life, and you need to think of it that way.

If you think hiring a professional is expensive, just wait until you hire an amateur…

 

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You Are Failing Your Health and Your Country

People love to rag on the government, it’s “rules” and “laws” (psh, stop signs are only suggestions, right?)…myself included, however, when it comes to health and fitness, they actually have gotten a few things sorta right…and many people still fail at them.

Let’s start with exercise.

The CDC’s current recommendations:

Key Guidelines for Adults

  • All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.
  • For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic activity, or an equivalence combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
  • For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalence combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.
  • Adults also should do muscle-strengthening activities that are moderate- or high-intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

So the bare bones minimum, the ABSOLUTE LEAST AMOUNT YOU SHOULD BE DOING – 150 minutes of moderate intensity per week. This could be 3, 50 minute sessions of circuit training, cardio, weight training (if done with less rest, this can be very aerobic)

Now this doesn’t include going for a casual stroll. This specifically setting out to do some sort of moderate intensity (think of a 6-7 on a scale to 10) exercise.

Here’s the big kicker – this is the M.I.N.I.M.U.M – and many don’t even meet it, yet many expect to get these movie star bodies, and athlete like figures from infomercials promising 4 minutes a day is all you need…

Before you jump at me pointing your finger and yelling “BUT THE DIET IS MORE IMPORTANT!” … yes, yes it can be.

Let’s be real here though. For the body the most people want, exercise, ESPECIALLY the strength stuff, is required.

Also, you can lose weight from diet alone, but that little extra caloric deficit from exercise helps, and it helps with so much more BESIDES weight loss!

Yes –  something is always better than nothing, but you have to build on that. 1 day per week is a fantastic start point if you currently exercise 0 times per week, but then you have to move up from there until you get right around that 300 minutes per week mark for optimal health and results.

Work your way up to 5 hours of planned exercise per week, with three days being strength focussed (2.5-3.5 total hours) and the rest some mixed conditioning/cardio (1.5-2.5 hours) and you will be looking GREAT, SO SO GREAT, JUST THE GREATEST…

Now lets see the nutrition side…

Many are quick to shout out – “big business conspiracies” and “the government lies to us” or “follow the money!”

Yes, there definitely is some of that going on always, but lets see what we can agree with:

Wow, seems pretty harsh and corrupt doesn’t it? Feel’s like North Korea has already won…

Lets look at this propaganda a little closer…

Healthy eating includes fruits, vegetables, protein, some dairy, grains and oils!?!?! Blasphemy!

Do some people need less grains? Sure! Can some people not handle dairy? You bet.

Overall though, these recommendations are great! How many people can honestly say that they have SOME fruit and vegetables everyday? Only 1 in 10.

So there are 9 people for every 10 who can’t even get the basics of the basics right.

Yet, everyone wants to know the latest supplement or fad diet that will solve all their problems instead of looking at the simple solution that sits right in front of them.

Now what should we do?

Take a good look at these recommendations. They are actually very solid. Now be honest with yourself.

How much do you exercise per week? Good quality, moderate to vigorous, planned out exercise.

How well do you meet even the most basic of the diet recommendations? Once per week?

Be honest with yourself, and set up a plan to try and meet these goals. You will be surprised on how well the simple things can work.

 

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Portions Matter, Especially With These Foods

“How much peanut butter do you put on your sandwich?”

I’m not sure, probably about this much (makes the ‘okay’ sign with hand).

This is a common theme with initial nutrition consults. A lot of people don’t even know where they are starting from!

Why is it important to know your starting point? Because that is directly correlated and significantly causes your current body weight.

Not losing weight, but not gaining? – then you are averaging your calories around your maintenance level.

Slowly gaining weight? You are slowly consuming more calories than you need.

No clue how this is happening? Let’s look at a few areas where calories can rack up without keeping them in check.

1) Peanut Butter 

1 serving – 2 Tbsp – 190 calories

What’s another Tbsp? 85 calories.


2) Avocado 

1 small avocado vs. 1 larger avocado – Credit @CarterGood

To most people, an avocado is an avocado is an avocado… regardless of it's size 🥑🤷‍♀️🥑 • They'll simply plug in their tracking app📱, "one avocado," and go about their day… • But here's the problem 👉 the calorie total between two differently sized avocados can vary, with a large avocado packing two times the calories of a smaller one! 🙆‍♂️ • Now, does that mean bigger avocados are bad for you? Of course not🙅. But if your goal is to lose weight ⬇️, then you still need to pay attention to your calories. Weight loss happens as a result of being in a calorie deficit consistently, regardless of food choices. • It might not be too big of a deal once, but make this mistake (or one similar) 2-3 times a day, and you could end up unknowingly eat through your daily ~500 calorie deficit • All the while feeling angry & confused as to why you can't lose weight despite eating healthy 🥗😡🍎⁉️ • Know someone this could help? Tag 'em below! ⤵️⤵️⤵️ — – – – #envisionbeingthin #weightloss #weightlosstips #weightlosshelp #weightlossfood #portioncontrol #portionsize #losingfat #losingweight #lowcalorie #caloriedeficit #caloriecounting #foodlog #foodjournal #foodtracking #fitness #fitnesshelp #fitnessfood #dieting #diethelp #dietfood #diettips #iifym #ifitfitsyourmacros #flexiblediet #flexibledieting #avocado #avocados #weightlosscoach #healthyfats

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160 calories vs. 320 calories

3) Cheese

1 oz.  vs. 2 oz

1 ounce = 4 dice

 

115 calories vs. 230 calories

4) High Fat Meats (Summer Sausage)

1 oz. vs. 2 oz


120 calories vs. 240 calories

5) Trail Mix (peanuts, almonds, chocolate candies, raisins)

1 oz. vs. 2 oz.

107 calories vs. 214 calories.

What is the daily difference???

587 calories! 

Small differences can make BIG differences. Know your portions, especially with higher fat foods. Knowledge is power, awareness is key.

 

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What Your Health and Finances Have In Common

Recently on a drive up to my parents lovely new cabin, I decided to help pass the time by doing some adulting and learning about financial habits of millionaires. Because, who doesn’t want to be a millionaire?

So I downloaded the audio book, The Millionaire Next Door: The Surprising Secrets of America’s Wealthy.       

While I am only about halfway through the book currently, I made some interesting comparisons between some of the facts being said about Millionaire habits, and habits of people who tend to be very successful in their health ventures as well.

*NOTE: I am not a financial planner, nor financial advisor – but I will go by the title CHA – Certified Health Advisor, because that sounds pretty fancy.

1) Spend Less Than You Earn

This of course should make sense to most. In order to become financially independent, save money for retirement, and be able to help support some kids along the way – you need to somehow spend less than you earn.

Same thing goes for diet and lifestyle.

To increase your “health net worth” i.e. to improve your health status, whether it may be to lose some fat, improve glucose levels, decrease your risk for heart disease – you have to eat a little less than you burn.

Same goes for exercise.

To stay healthy, and pain free in the long run, maybe it’s time to stop doing those high plyometric style classes that force you to ice your knees after wards (high cost of risk), and focus on a solid strength training program coupled with more focus on diet. (better long term investment).

2) Avoid Buying Status Objects or Living a Status Lifestyle 

The authors talk frequently about Underacumulators of Wealth (UAW’s) – people who have a low net worth compared to their income.

One of the easiest ways to earn the title UAW is to live a luxury lifestyle without paying yourself first, making sure all your ducks are in a row when it comes to saving, and taking care of securing your retirement.

I would argue that if someone really likes their luxury vehicles, and is saving and investing to the max, and has no other debts – then sure buy that fancy watch.

This is analogous to the person who wants to buy that quick fix, diet pill, laser sculpt treatment, or latest supplement cleanse program – without even taking a look at their daily health habits, what they currently eat, or even trying to change any of that at all.

OR the person who wants that quick fix workout, and the body of their dreams in 21 days, when it took them 40 years to get their current body.

Just like buying the latest designer clothes can rack up crazy bills, spending your money and time on quick fixes and sketchy pills will rack up crazy bills against your time and efforts.

3) Be Willing to Take Risk if it is Worth the Reward

Prodigious Accumulators of Wealth (PAW’s) “net worth millionaires” – invest their money for good returns, and will consider riskier investments if they’re worth the reward. Many put money not only in the stock market, but invest in private businesses and venture capital. They do not gamble or speculate on long-odds stocks. 

Same thing goes for your health.

If you have to think twice about spending money on a gym membership, better quality food, working with a trainer, or working with your very own CHA, but barely bat an eye about throwing down for a new pair of designer shoes, or a night out of boozing and chowing down on junk food – you may need to change your investment strategies.

Investing in your health is definitely a good investment, with 100% guaranteed returns.

Say you enjoy a night out once per week with your “crew”. You spend $8-12 per drink, and maybe $40 on a dinner. We will assume some level of adulting is going on here, and you don’t need the late night bar food…

A night out per week of drinks and fancy dinners could cost you easily $100 MINIMUM.

You could also train in a 3 times weekly, semi-private training group for LESS than that cost.

You could even afford to meet with a personal trainer at least once or twice per week depending on rates.

You could buy an entire weeks worth of healthy, fresh, and delicious food.

I’m not saying to never go out for a nice dinner and drinks – but just take a good look at what you choose to “invest” your money in and what you claim you “can’t afford”.

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“Where Do You Get All Those Recipes?”

 

I have had a few people ask me lately about some of my different meals that I have made, so I figured I would share me deep dark secrets to cooking like a boss:

  1. Google
  2. Cookbooks
  3. Follow directions

That’s it. Truly.

Like anything in life, cooking takes practice, and learning from experiences.

A simple google search will give you infinitely more recipes than I could type up in that .000001 seconds. You can literally type in “chicken recipes with cilantro and lime” into your google search and get 17 million results.

If you want ones that will tell you calories and macro nutrients just add “with nutrition facts” at the end of the search.

Short on time?

Add the words “quick” or “simple” to the start of the search.

Speaking of quick, simple and nutrition facts, here are the cookbooks that I get many of my “fancier” recipes from – I highly recommend picking these up and trying a new recipe every week. Find ones that you like, and mark the pages.

Skinny Taste – Fast and Slow – excellent for quick, healthy and tasty meals.

Eat What You Love – Quick and Easy – excellent for quick, healthy and tasty meals.

Thug Kitchen – Eat Like You Give a F*** – entertaining, delicious, and full of great ways to eat more veggies (vegan recipes – but easy to add meat to)

Simple as that, no tricks, secrets or hacks – just learn, evolve, and learn more.

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How To Handle “Results” Haters

You care about your health. You are trying your hardest to lose some extra pounds. You are trying to build the physique of your dreams. You are trying to prolong your life.

Whatever YOUR goals may be, they are your goals – and that is awesome.

Don’t let others tell you what is a “good look” or a “bad look”, it’s your decision and your goal – so get it!

Often times I do hear or even see this scenario play out however:

Person A gets compliments of looking good.

Person B chimes in with lines like “well she NEVER eats” or “well he spends 12 hours a week working out” or some other comment in which maybe it makes them feel better about their own struggles to try and “justify” how your hard work is unjust.

So here is how to handle a few other characters:

1) Food Pusher Phil

You lost some weight, but you want to lose more.

You are at a family dinner and portion out your lean protein, veggies, and carbs. You finish dinner and saved some room for a little piece of pie.

Then the food pusher comes in and says “You look so good, you have worked so hard, you DESERVE another piece”. And they continue to insist that you eat more several times.

They probably mean well, but damn it can be annoying.

All you need to do is say “no thank you, I am full” or “no thank you, I don’t eat more than one piece of dessert” – by saying DON’T instead of CAN’T it changes the perception of a rule  vs. restriction, and rules are harder to argue against.

If they are an adult they should understand, hopefully.

2) Negative Nancy

**The only Nancy I know is a sweet, and very positive lady, so this in no way reflects her**

You know, they one that always has something of their own to complain about. This is hard, that is hard, i’ll start Monday, I’ll start next week…

But then they turn it on you, and say something like “oh I wish I had your time/dedication” or some other form of slight backhand compliment insinuating that their life is SOOO much harder than your life of luxury and time to take care of your body.

How to deal with this person? Honestly the best way is to ignore them.

They will usually always find a way to make an excuse, and they will probably always be the same.

However, if you are like me and want to help people you could start by offering to be a workout buddy, or food tracking partner.

“Hey, I know you are really crunched for time, but I actually only workout 3 days per week for 45 minutes, why don’t you come with me sometime?”

3) Diet Guru Greg

The guy who always seems to know the latest study or food documentary. He is always trying to tell you to eat this, not that, or this will kill you, or oh this is bad for you, etc.

However, 9 times out of 10, this person doesn’t usually look like they take care of themselves either.

They are usually the ones that hop from diet to diet, do 10 day juice fasts, followed by keto benders, then donut benders, then find a new supplement, then want to sell it to you…

But if you are getting results, they will have tons of “yeah, but’s” to follow up with – yeah, but eating that way will wreck your metabolism, yeah but eating that way isn’t good for your cuticles, yeah but eating that way will give you X disease.

Maybe they are right, but maybe they are very wrong…

If you are on a set plan, and you enjoy it, feel good, and are getting results – then just politely tell the person, “that sounds interesting, I’ll check it out” – then do check it out if you want, but consult a professional instead of the greasy salesman.

Moral of the story is – embrace YOUR goals, you do you, and politely tell the jealous ones to get a better hobby.

 

 

 

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The Healthy Foods That May Be Keeping You Fat

 

No single food will inherently make you fat, and no single food will inherently make you slim down.

You could eat 100% “clean” and still gain weight if your calories are too high.

You could eat 100% “crap” and lose weight if your calories are under your maintenance. (You would probably feel like crap too though)

Unfortunately, many foods that are very healthy – meaning containing good nutrients – are also assumed to be fair game when it comes to eating them. However, the calories can add up quickly with some of these foods, and this can blunt your weight loss progress.

1) Almonds – 2 ounces – 340 calories

While high in heart healthy fats, almonds are still high in calories – because fat is 9 cals per gram. Don’t avoid, but just be aware of how easy it is to eat over your goals.

2) Avocado – 1 half – 140 calories

Again, very high in heart healthy monounsaturated fats – but still calorically dense – so be aware of portions.

3) Protein Shake with Milk, and Fruit – Calories Vary

This is a very common area that I see people over consuming calories. While smoothies can be a great way to get a quick meal in, you must remember that the calories can still add up.

One scoop of whey protein in water is usually around 120 calories – and pure protein.

When you get into adding milk, fruit, and even peanut butter – you could be talking upwards of 800-1000 calories.

4) Gluten Free, Organic, Sugar Free, Fat Free, etc.

Just because foods are labeled as any of the previously mentioned, it doesn’t automatically make them healthy when it comes to calorie levels. Often times, the organic versions of processed foods especially can be HIGHER in calories than the non organic version.

5) Frozen Yogurt – 1.5 cups – 360 calories

While FroYo is much lower in calories than full fat, and full delicious ice cream – it doesn’t make it something you load up on if you are still trying to watch your calories.

So what might a day of eating just these foods look like?

1422 calories – from just those 5 foods. This would be nothing for a 200 pound guy like myself – BUT for a smaller framed woman, this could equal your total daily intake alone!

So what is the moral of the story?

Awareness is key, knowledge is power, and nothing is magically slimming nor fattening – it all comes down to calories.

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Sorry, You Can’t Spot Reduce, BUT You Can Spot Develop

 

Spot reduction – the process of exercising a certain muscle group or part of the body with the goal of melting away fat from that exact area.

Think of the bro’s doing millions of crunches the week before spring break in college to get their abs.

Or the lady walking sideways up a step mill with the goal of melting fat from her inner thighs.

Unfortunately, it doesn’t work like this.

Or bodies will choose where we lose fat from, and the only way to lose fat – yes, here I go again – is to create a caloric deficit.

So then what is the point of lifting weights if we can’t magically change the appearance of our bodies based off of targeting a specific muscle group?

Oh but we can…

While we can’t spot reduce fat, it is very well known, especially in the bodybuilding realm, that you CAN spot develop a certain area.

This is called muscular hypertrophy:

Muscle hypertrophy involves an increase in size of skeletal muscle through a growth in size of its component cells. Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage; and myofibrillar hypertrophy, which focuses more on increased myofibril size. – Essentials of Strength Training and Conditioning 

In other words – you build muscle.

So how do you build a certain area? You prioritize it, then you hit it with the right amount of volume, then you measure and adjust.

1) Prioritize

Want your stubborn calves to grow? Do them first in your workout.

Want your back to be wider and more imposing? Train it first in the week.

Want your booty to fill out those sexy jeans? Train it 3 times per week.

Now, there are limits to how much you can and should train a certain muscle group before you start getting negative returns, but more later.

This seems like a no brainer here though – if you want to develop a certain area, prioritize it!

2) Hit it with the right amount of volume and frequency

This refers to the amount of sets and or reps you do for that muscle group. For simplicity sake, lets keep the reps in the 8-15 range.

I usually base this off of a per week basis, and usually the low end is around 8-12 working sets per week. The maximum end (where you start getting diminishing returns) is around 24-30 sets per week.

Now, these are WORKING sets – meaning you are using a weight that is challenging for you, BUT you can complete all desired reps, with a few “left in the tank”.

So lets say you are new to lifting, but really want to build your chest.

Lets start at 8 working sets per week of some sort of chest building exercise (Dumbbell Bench Press for example)

So maybe you hit 4 sets of 12 reps on Monday, and 4 sets of 8 on Thursday. 8 total sets.

The following week, you would bump up to 10 working sets, and so on – following the basic progressive overload principles. 

If you are a more seasoned lifter, you might need to start around 16 working sets per week. This is where frequency becomes important.

Hitting 16 working sets for one muscle group in one day might be a little much.

So hit the group twice per week, for a much more manageable 8 working sets per day.

3) Measure and Adjust

Take measurements so you know if you actually are growing a body part. Pictures help too.

Remember, it takes time to build muscle -AND if you have a layer of fat over it, you might not see some of the changes.

This doesn’t mean you should avoid trying to build an area – it just means you have to have realistic expectations, and when you are ready – you could switch your priorities to a focus on burning fat, and eventually reveal those new muscles you have built up!

Are you thoroughly confused now?

I can help – I am always taking on distance coaching clients – for less than $2/day! He never saw me once during his training, followed the plan, and lost 12 pounds of fat, and GAINED 4 pounds of muscle in 12 weeks! (And is still going I might add…)

Click HERE to Apply

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Why Boring and Simple Is The Best Starting Point

Whether it be a new nutrition plan or a new workout plan – “boring”, or more appropriately – simple is the way to go.

The simple workout strategy is an easy one – don’t jump into something crazy day 1 if you haven’t been doing much of anything lately.

It blows my mind when I hear about people having to go to the hospital because they worked out so hard their muscles start to breakdown and poison the body (rhabdmyolysis).

If you were completely new to playing the guitar, would you immediately try to play Stairway to Heaven (who hasn’t done that) – you might, but you will fail, or it will take a long time of practice and patience. 

So why do we think exercise can be any different?

Maybe it’s the “go getter attitude” or “motivation for change” that makes us so dumb that we do 2 hours of high intensity sprint work day one and nearly die.

Keep it simple. If you haven’t been working out at all – or are thinking of starting a totally NEW mode of exercise – say you want to start lifting, and have only been running your whole life – then START SLOW, and basic.

I promise this is the best way to go about it. It may not be the coolest or sexiest – but you know what’s not sexy? Being laid up in a hospital bed for 2 weeks.

Now on to diet – this is where people REALLY go wrong…

“I’m going to go gluten free, vegan. GMO free, sugar free, colored dye free, and artificial sweetener free” – current diet is no breakfast, McDonalds for lunch, and an ice cream binge at dinner.

Motivation = HIGH, Chances of success = ZERO

You have to start simple, and get a base figured out before trying to get super fancy. It’s all about your sequence of priorities here.

Was the first math class you ever took Calculus 2? No. You started BASIC, built on that knowledge, built on more knowledge, until you were ready for higher level math.

Same thing goes for diet.

If you are asking me about some crazy sugar detox, gluten free cleanse that you heard on TV, yet you don’t know how many calories you’re eating in a day – you are out of sequence.

The first step in any change process is knowing where you are starting.

My friends at Relentless Dietetics talk about this all the time.

If you ask me how to get to my house, and all I say “take a left on Maple Grove Dr.” – that doesn’t help you at all because in order to get somewhere, we have to know the starting point!

You must figure out when you are starting from.

Then, find basic, simple meals that are easy to track and easy to modify and easy to manage daily. Keep it super basic for a at least a week and see what happens.

Weight goes down? Now you know that you’re in a calorie deficit!

From here you can slowly make meals more complicated, play around with new recipes, try to flavors, etc.

My favorite recipes come from here –> Kitchen/Misc. Stuff – https://mgfitlife.com/shop/kitchenmisc-tools/

But without starting basic and simple – your journey will be a short one.

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Stay healthy my friends,