Eat Less – Exercise More is WRONG


If you read anything today, it should be this.

For years, I myself told people, “exercise more, eat less – thats how you lose weight!”

This is true.

Unfortunately, I disagree with this statement completely now. Yes, I can change my views on things too, I am human.

So why is is wrong, and what DO I suggest?

First lets look at the principles behind the statement.

If you increase exercise, or movement in general – you burn more calories.

If you eat less food, you consume fewer calories.

Thus, you create a caloric deficit. Meaning, you are burning more calories than you consume, and by the undeniable laws of thermodynamics – you should be losing weight!

This is all true.

So what is wrong with exercise more, eat less?

Exercise More

“I need to do more cardio” – ” I need to go to more bootcamps” – “I need to workout more”

Three common statements made by people who want to lose weight. All good statements, but all could be neglecting something important – DIET.

You cannot out train a bad diet. You might be able to at the start, but it won’t last. I promise.

You lost weight by running a bunch and not really looking at your diet. Then all of a sudden life happened and you had to stop running 2 hours a day, 7 days a week. Then what happens?

Or you hit a plateau in your weight loss, so you must add more running! Now you are socially exiling yourself from your friends and family, because you need to run 12 hours per week to maintain your weight loss – that sounds fun.

Exercising more is not the answer.

Eat Less

So you want to crash diet to fit into that dress for the winter ball? Ok. Go jump on a standard cookie cutter diet (which definitely doesn’t include cookies) and starve yourself at 1200 calories a day. You will lose weight.

But then what?

You either have to keep eating so little that you burn out, or yup – you have to exercise more to create bigger deficit.

Man or woman, starving yourself brings about some pretty nasty hormonal side effects – I don’t recommend it.

So what the hell do you recommend?

Exercise More, Eat More.


Exercise Less, Eat Less

(but maintain a caloric balance suited for your goals)

What does this mean?

Want to lose weight at a sustainable rate? Then live in a 300-500 calorie caloric deficit for most days of the week, and don’t go crazy on days that you aren’t.

Want to gain muscle at a sustainable rate without gaining tons of fat? Maintain a caloric surplus of 200-300 calories for most days of the week that you train.

So say you want to lose some fat.

Here is what your week might look like:

As exercise increase, this allows you to eat more – which will help maintain muscle mass, and your sanity – and as long as you stay within a deficit, you are golden.

So how do you figure all this out?

That is way beyond a blog post – and unfortunately it isn’t as simple as just plugging in numbers to a formula. For in general, if you live by being aware of 1) Did I exercise today? and 2) Did I eat a little more today? and 3) Am I still losing/gaining weight (dependent on goal) – then you will have your answers.

This is my goal for everyone. Stop this trend of eating less and less and less, and exercising more, and more – and find a sustainable process that works for the long haul, and you can switch it on and off like a faucet – with very little problems.


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Stop Overthinking Everything Diet and Exercise

Being in the industry, I see a lot of opposing viewpoints when it comes to nutrition and exercise.

I can see why it is so confusing for the average person to figure out what they NEED to be doing.

Here is a great realization that I have made recently – the fitness/nutrition world is just like America right now. I would say about 98% of people in the industry agree on most stuff – and then you have the other 1% on each end of the spectrum.

Unfortunately, these 1%’ers on bot are the ones that make all the noise.

  • “If you drink tap water you will die!”
  • “If you eat 5 grams of sugar, your will die”
  • “Lifting weights makes women bulky”
  • “Cardio is the only way to lose fat”

Pardon my le français, but STFU. These aren’t even the most extreme things I have heard, but it blows my mind what people choose to fixate on, and what they passively ignore.

“What supplements should I take?” – “What do you currently eat daily?”…. Crickets….

Supplements mean absolutely, 1000%, jack if you have no clue what you currently eat. I’m not saying it has to be meticulous tracking for the average Joe or Jane looking to lose weight, but you need to be aware of how much you eat.

I could go on about different examples, but here is the deal. Stop over complicating things.

We all know what we should be eating mostly, and what we should be limiting, so I’m not going to even go down that road.

We all know that exercise is good for us, and we should be doing more of it, so I’m not going to go down that road either.

But when was the last time you actually wrote down, or at least thought about what you ate?

When was the last time you worked out, and it felt good, and you felt good after?

When was the last time you enjoyed a day at work?

When was the last time you took time to breathe?

Wait, where am I getting with this?

Do you think that losing 20 pounds will make you happier? It might, but why are you unhappy in the first place? Really, WHY? It likely isn’t just that 20 pounds.

Focusing on improving your nutrition and working out like a #beast is great, but NONE of that will change your life, make you happier, or arguably make you more healthy – if you don’t look at your LIFE as a whole.

So let’s stop fixating on whether or not you should eat 22 or 24% of your calories from fat, or eat 0.8 or 1 gram of protein per pound of bodyweight…and start fixating on living a wholesome and happy life.

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You CAN Get Protein at Breakfast With These 9 Options

Everyone knows they need to get more protein, right? We have been pretty clear on that. I often hear “I can’t get enough at breakfast!” “I don’t have time to make eggs”…

First, there is no “rule” that you must have breakfast foods at breakfast, and breakfast only. However, I get it – we want some familiar delights at breakfast, so lets look at a few different options based on how much time you have.

***The calorie amounts vary, so make sure you adjust based off of your goals***

Unlimited Time

Protein Pancakes 

1 cup kodiak cake mix

1 egg

1 cup Fairlife Milk

530 cals 60C/9F/47P

Breakfast Burrito

1 XL Flour Tortilla

2 eggs + 1/4 cup egg whites

Any veggies

2 Tbsp. Cheddar Cheese

590 cals 53C/23F/35P


 Euro Breakfast

1 plain bagel

2 oz. smoked salmon

2 Tbsp. Whipped Cream Cheese

450 cals 62C/13F/24P

National Pancake Day . . That is all . . #blessed #celebrate #merica #🇺🇸

A post shared by MG Fitlife – Mike Gorski (@mgfitlife) on

Short On Time

All American Breakfast

1 apple

2 hard boiled eggs

1 flavored Oikos Triple Zero Greek Yogurt

350 cals 37C/10F/28P

Classic Crunch

1 cup Raisin Bran

1 cup Fairlife Skim Milk

2 eggs (prepared any way)

420 cals 52C/11F/30P



1/2 cup oats (dry)

1/2 cup Fairlife Skim Milk

1/2 cup Vanilla Greek Yogurt

1/2 cup berries

1 Tbsp. Walnuts

500 cals 70C/11F/32P

No Time At All!

McDonalds Can Be Healthy

2 Egg White Delights

500 cals 64C/14F/36P

Shake It Up

1 Scoop Whey Protein

1 cup Fairlife Skim Milk

1 Large Banana

2 Tbsp. Peanut Butter

475 cals 38C/16F/46P


No Time Breakfast Sandwich

2 slices of toast

2 oz. ham

1 slice cheddar cheese

1 fried egg (this only takes 2 min – I promise)

440 cals 37C/18F/29P

There you have it. 9 options to get protein at breakfast no problem at all.

Now get cookin!

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Sit More Than 50% of the Day? You Need These 6 Exercises

When we hear about exercises for sitting all day, we often hear about stretches for the hips and low back. Hardly ever addressed, is the upper back – especially the thoracic spine.

When we sit at our desk, computer, in our car, or for 20 minutes at a time on the toilet mindlessly browsing Instagram on our phones, we usually are set up in classic kyphotic posture.

The upper back/spine is supposed to be a very mobile segment of the spine, but this kind of lifestyle leads to tightness. When the mobile thoracic spine is immobile, the lumbar spine – lower back – is often sacrificed for mobility – thus leading to LOW back pain.

Here are some quick exercises you can do right now to help loosen up that upper back, fix your posture, and feel better daily.

Cross your arms and look for hit spots along the upper and outer back muscles. Hit them with short little rolls for 30-60 seconds each.

Cross your arms again, keeping your butt on the floor, arch your back over the roller starting at your midback and working up towards your neck. Go slow, breathe out, feel the back stretching – but make sure your butt is on the floor the whole time.

Breathe out and reach big over head letting gravity take your ams towards the floor. Repeat until you feel like you have extended your range and cannot go further.

Lay with one leg over the foam roller and rotate your body away and open while breathing out. Repeat for 5-10 reps per side.

Drive your hips back and arms up while rotating your palms towards the ceiling. Let your head push through your arms towards the floor. Breathe out, reach out. – 5-10 reps.

Plank up, drive your hips back then bring one leg forward outside of the same side hand. Drop the other knee to the floor while rotating away and breathing out. After hitting both sides, push your butt back in the air, then come forward – driving your hips towards the ground and arching your back (DO NOT DO THIS IF YOU KNOW IT HURTS YOU!) – finally glide back into a yoga childs pose. Repeat 3-5 times.

Do these exercises 2-3 times per week – and I promise your back will start loving you.

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Why Your “High Intensity Training” Is Holding You Back

High Intensity Training; it’s all the rage. Bootcamps, Crossfit, HIIT Class, Group X Classes with Plyo Box Jumps for 60 year old ladies…

There is nothing inherently wrong with it, rather the approach may be the biggest problem.

Even your more bodybuilding types can be prone to too much high intensity. When you hit the gym day after day, working at high intensity 95% 1RM sets that you have to crank up the Metallica to 11 for, slap your chest and huff and puff – (this was me) – day after day…

What about endurance athletes? Thats not high intensity! While it may not be high intensity in the form of an all out sprint, I would argue that it still is because of the duration of the activity.

See fancy graph:

So what’s the problem? 

You spend all your time doing HIIT, or balls to the wall workouts – because that burns fat faster, right? Not always.

Truth is; the body has a finite amount of intensity that it can endure until somethings gotta give.

Let’s think about this:

High Intensity not only places stress on the physical musculature of the body, but also the central nervous system. What also places stress on the body and the CNS?

  • Work
  • Life
  • Sickness
  • Lack of sleep
  • Poor nutrition
  • Dieting
  • Watching the news
  • Frequent travel

So how many of you High Intensity 5x per week go getters are perfect in all of the above categories? Probably not many.

In that overstressed environment, your body releases chronically high levels of cortisol, a hormone that causes you to lose muscle, retain fat, and lower your ability to fight off illness and injury.

So what do you do???

Am I saying stop doing HIIT all together? NO

Be aware of your volume. If you aren’t sleeping and eating like crap, doing HIIT stuff wont help you 5 times per week – it will probably do the opposite. Get your diet in check and try to sleep more, and limit your high intensity training to 1-2 times per week.

Self monitor. Here’s a novel idea – listen to your body. If you are dragging ass and feeling extra bloated and weak, it’s probably not the best idea to go all out crazy at the gym. Reflect on why you are feeling this way, fix that problem, and then dial it back for the day and do some lower intensity pump work.

Work to Recover. When we talk recovery from training, it’s usually in the form of eat better, sleep better, and do your foam rolling and stretching. How many of us do that?

If you can’t sleep more, and don’t want to change your nutrition habits, then you can at least make an effort to do a solid recovery session 1-2x per week.

What would this include?

  • Breathing exercises
  • Mobility drills
  • Soft tissue work
  • Range of motion work
  • Light cardio

Essentially 30 minutes dedicated to leaving the gym feeling better than when you got there.

By focussing just a little bit on recovery, listening to your body, and dialing back a bit on the crazy 50 box jump workouts, you can actually improve your bodies ability to burn fat, grow muscle, and feel a whole heck of a lot better.


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Staying on Your Nutrition Plan While Traveling is Easier Than You Think

Are you on the road a lot? For work? For fun? Because you are a NASCAR driver?

Whatever brings you to the asphalt, you also know that it can be hard to eat healthy when always on the go.

Here’s the deal, it CAN be hard, but it’s really not as bad as you might think. Yes, it takes a little bit of planning, but you can easily make the right decisions and keep your work travels from inflating your waistline.

A few of my go-to options when traveling:

1 – Always be drinking water. 

Even those who do great hydrating regularly, tend to find themselves drinking sub-par amounts of water while on the road or in the sky.

Staying hydrated is one of the best things you can control and do to prevent unnecessary food cravings – which may really just be water cravings.

Staying hydrated will also help with those achy joints and low back discomfort that comes with driving/flying a lot.

DO NOT DRINK YOUR CALORIES. Even diet soda is a great option!

2 – Gas Stations Have Great Options.

You just need to know where to look.

Some of my go to quick snacks/ meals are:

2 hard boiled eggs, 1 apple, and a 100 calorie Muscle Milk

  • 305 calories, 28g Carb/9g Fat/31g Protein

Jack Link’s Tender Bites (whole bag)

  • 210 calories, 15g Carb/3g Fat/30g Protein

Quest Protein Bars (or similar bars which provide at least 20g of protein and are less than 200 calories) – my typical standards for protein bars.

  • 170 calories, 23g Carb/7g Fat/20g Protein

3 – Fast Food Isn’t Forcing You To Eat Their Crap Food

Wanna know a secret? Most fast food places actually have pretty decent options when it comes to making healthier choices.

However, they also usually have calorie dense, fried, greasy, and super salty deliciousness which usually out weighs the number of healthy choices.

Can we be real for a second? And maybe a little harsh…

No one is forcing you to buy the large fries, and a 64 oz. Mountain Dew. You are an adult, and you can make smart, adult decisions.

We all know that salads are great low calorie options (but not always!) – but what about some options you might not consider?

McDonalds Artisan Chicken Sandwich

380 calories. 44g Carb/7g Fat/37g Protein

Subway 6″ Turkey (Double Meat) + Any Veggies w/ Lite Mayo

480 calories. 46g Carb/17g Fat/34g Protein

Taco Bell Fresco Burrito Supreme Chicken

340 calories. 49g Carb/8g Fat/19g Protein

Applebees Cedar Grilled Lemon Chicken

580 calories. 48g Carbs/26g Fat/42g Protein

Any other options can easily be found by looking through your favorite/usual stops menus online and PLANNING in advance what you are going to eat – AND sticking to it!

When are these strategies NOT to be used?

When you go on an awesome vacation to a cool spot – enjoy the trip and enjoy the food that comes as part of the environment you are in – this is one of the beauties and fun parts of vacation. Enjoy vacation, as it is usually only 1-2 weeks out of the year when all is said and done…

However, these options are great for people who find themselves traveling a lot for work purposes, or spending 50% or more of their time traveling or on the go.

It might take some planning and creativity – but it’s really not as hard as you might think!


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How to Lose 55 Pounds With No Gym Experience – Client Story

Who doesn’t love surprises? Especially when you kind of know they are coming, but they far exceed what you expected. Let’s look at one pretty cool surprise, 1 year in the making…

Our story begins with one of my rock star clients, about 1 year ago. When we started, she didn’t want to step on the scale – which was totally fine. We compromised and just did body measurements.

We ran through my usual assessment protocol. She couldn’t hold a plank without her lower back hurting, definitely couldn’t do a pushup, and was pretty much starting from zero gym experience.

This is where many people would be so discouraged that they would quit; but not her. She stuck it out, and surpassed what she ever expected.

Throughout the year we rechecked the measurements, and they were going down in all the right places. She was feeling better, looking better, and kicking some serious butt in the gym.

Now a year later, she reps out full pushups, does stability ball plank variations completely pain free, deadlifts 135 pounds for reps, pushes 330 pound sleds, and weighs 55 pounds less.

55 pounds less?!? Yup, I was stunned.

After we celebrated our 1 year anniversary, she told me that she did weigh herself on her own – day 1. One year later she has lost 55 pounds!

To say I am proud of her is an understatement – but I knew that she would get here. From day one, I could tell she had mostly the right mindset, and was willing and ready to learn along the way.

So how did she do it?

Here is a quick interview that will hopefully inspire everyone, especially those who think they can’t get results, and who might not know where to start.

  1. What made you decide to reach out to work with me?

I had been going to physical therapy and the therapist had suggested working with a trainer. After talking to a couple people, Mike’s name came up and he was highly recommended..

  1. What was the hardest part of starting?

Walking in the door of the gym was one of the most difficult things I had ever done.

3a. How much were you working out at the gym?

I had never been to a gym or worked with a trainer.   I had never even been on a treadmill, so this was a totally new adventure.

3b. How much exercise have you been doing on your own?

Outside of the training sessions, I take one class plus try to work out 2 or 3 more times a week now.

4. What was the first change you worked on with your diet?

Mike suggested writing down everything I ate every day and what a shock that was. He then went over it with me every week, made suggestions about possible changes and recommendations to improve my eating habits.

5a. Over the last year, what has been the hardest part about your approach with eating?

The hardest part was rethinking what to eat.   My diet had not been very healthy and included a lot of sugar and starch since I had never met a dessert I didn’t covet. When I feel myself slipping I have start writing the food down again and have had Mike take a look to put me back on track.

5b. The easiest?

The easiest change was modifying what I could eat and still enjoy. It takes a little more work to eat better but I can now look at my options and know which one will meet my needs and still be satisfying.

5c. The most surprising?

Most surprising is that I can still have some of the things I love most, but in moderation.   Knowing I can have something if I really want it and not feel guilty has made a big difference.

  1. What strategies have you implemented when it comes to eating out?

I make better choices when ordering. Mike has been great about suggesting options that are better for me yet still satisfy my appetite and keep me on track.

  1. Besides all your amazing measurable results, what else have you noticed in terms of positive change over the past year?

The weight loss has given me more confidence.   When I started this journey, I didn’t have much confidence that I would follow through and/or succeed. I have a great coach who encourages me and never makes me feel like I am out of place.

  1. Any more words of wisdom for anyone looking to get healthy?

The day I started Mike’s words were, “If you don’t want to succeed, I’m not the guy you should be working with”.   That has stuck with me and I keep going forward because I do want to succeed and want to continue on this path to a better and healthier lifestyle. I want more from life, and feel that I am moving in that direction. Starting with a good trainer makes all the difference and I wouldn’t be where I am today without the best one in town.

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You Don’t Turn Health “On and Off”

*The minimum amount of activity recommended is 150 minutes of  moderate/vigorous exercise per week* – See more here.

30 minutes, 5 days per week.

21 minutes 7 days per week if you want to look at it that way.

But then what? Will doing this alone get you the results of your dreams? Hardly.

Everyone want’s to know:

What is the MINIMUM AMOUNT of effort I need to put in to get results?

What is the MINIMUM AMOUNT of money I need to spend to get results?

What is the MINIMUM AMOUNT of time this will take until I’m at my goal?

This mindset is terrible. Working towards your health really has no minimum nor maximum. You don’t turn it on and off. It is more about how much effort you put towards it vs. how much you don’t.

So if you are already asking what is the least amount of effort you have to put in, you are going to fail.

One of my ladies put it so well in a conversation about working out, I have to share it. Our women’s lifting group meets 2 days per week, for 45 minutes per session. Not even the bare minimum recommendation. However – she gets “it”. This is how she summed up the idea of training twice per week:

“You have to commit to 7 days to see results, 2 of those days you just happen to workout with other people”


It’s all about the process, not the end date.

Do you need to go all out 7 days per week? Do you need to meticulously measure all your food and never eat “junk food” or drink alcohol 7 days per week? Hardly

You need to commit to healthy behaviors 365 days per year, but it doesn’t necessarily need to be 24 hours a day.

1) Move as much as possible

Ever track your steps? Do it and see exactly how much you move in a day. If you usually have your phone on you, I recommend the Pacer AppGet 10,000 steps per day.

2) Eat mostly unprocessed foods that are ingredients, not ones made of ingredients.

How many ingredients are in an apple? One – apple. How many ingredients are in a chicken breast? One – chicken. How many ingredients are in a slice of deep dish delicious pizza? I don’t know, but probably a lot.

Follow this rule as much as possible.

3) Prioritize your health as an investment

You have one body, and one life. You better take good care of it.

In about 6 weeks, people will line up to spend $1000 on the new iPhone. How many of these people will also claim they can’t afford to eat healthy? A gym membership? Even a small group training class could be purchased with that money!

Many won’t hesitate to blindly put shoes, fancy gadgets, and epic nights out on their credit card. But when it comes to putting purchases that will benefit their health, and pay long term dividends, many are hesitant.



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You Are Ignoring Your Most Trusted Advisor

How many people will read an article about nutrition and say, “Hmmm maybe that’s me, I should probably stop eating that top 7 food that will give me belly fat”

Or see a food documentary and say, “OMG I need to stop eating all meat and gluten immediately!”

Here’s the thing: maybe these articles and movies are right for some people, maybe they are right for you – but maybe they are very wrong as well, and you might end up stressing over nothing, and causing your body MORE stress than you would if you ate these supposed toxic foods.

Instead of listening to an article you saw posted on Facebook, or a free biased documentary, why not listen to yourself, and really get in touch with your own body.

“Gluten is the worst thing in the world” – someone on the internet somewhere.

If you have Celiac disease, then yes, you cannot eat gluten. But what about gluten intolerance? Instead of just assuming that you have this, and potentially missing out on some awesome foods for no reason at all, and ruining your social life because no one wants to hang out with the guy who has to order gluten free everything at a Mexican restaurant, why not listen to your body and track some information down.

Look at all the foods you eat, which ones contain gluten? What percentage of your nutrition is coming from them? How do you feel right after eating these foods? Is it the gluten or is it the highly processed carbs?

This is how we should approach all foods.

LISTEN TO YOUR BODY – it will tell you more than any doctor, dietitian or nutrition guru ever will.

This example can be used for anything really. Milk, Hoppy Beer’s (IPA’s) and pitted fruits are all foods that I have found do not agree with my body through self analyzation. Milk goes right through me, Hoppy Beer’s (if I have more than 1) make me feel like I need to puke, and pitted fruits make the throat itch.

I’m no doctor, but I would probably say it is best to avoid these foods!

“Sexy Women’s Fitness Magazine said I need to eat 1200 calories to lose weight”

Maybe you do, maybe you don’t. But how about we start with what we can find out – what are you currently eating?

If you use a estimated number, or a calculated number – this could be right for you – but it depends where you’re starting from.

To quote the super smart Nic Peterson at Relentless Dietetics:

Let’s say calculator X suggests you should be consuming 2,000 calories to reach your goal. Maybe it is right on the money, maybe you DO need 2,000 calories to reach your goal….There are still a few VERY likely issues that keep popping up when people do this:

  •  2,000 calories a day may represent a HUGE increase and, therefore, will result in fairly rapid weight gain right off the bat.
  • 2,000 calories a day may represent a massive decrease and, therefore, result in crashing and burning.

How do you handle the massive weight gain out of the gate? CAN you handle it? Is it it even necessary?

How do you manage the massive crash – adjust yourself to eat more food or a cheat meal? If so, what is the point of having a calorie goal at all?

See how this “perfect on paper and in theory” turns into a slippery slope of a mess in real life – and leaves more questions than answers?

Here is a real life example: ME!

See that 10 day gap at the start where I had no clue how much I was eating? And the 10 pond weight jump that happened at that same time? That was when I went on a cruise vacation for 10 days.

Obviously I haven’t tracked 100% on every day, but enough to see trends. Currently I have been eating right around 3000 calories a day, and staying right inside that 205-210 range – which is MY current goal.

This may seem tedious, but if you just put the effort into doing it, you will find out so much more beneficial information than anyone else could ever tell you.

This is why listening to your body, and not some internet calculator or nutrition guru, is the best advice you will be able to get on where you want to get down the road.


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Your Body Is Your Home

When you decide to buy your first home, is it your dream home right off the bat? Or is it a place you plan on raising your family, living within your means, and slowly building up to suit your growing needs and wants?

For most people, it is the latter. If you are fiscally responsible you buy within your means, and build and make upgrades as you can afford them.

But it is always a home. It provides a place to sleep, eat, and live  – a solid roof over your head.

This is how you should approach your fitness goals if you desire to live along and healthy life.

If you buy a home that is more than what you can afford, you are often stuck living paycheck to paycheck, considered “house poor”, and usually can’t fill your house with the a furnishings that you wish you could have (unless you are cool with running up massive credit card debt.)

Same thing goes if you approach your goals for your health with an all or nothing, fast change (weight loss or muscle gain) approach. It may start off okay, you may get some quick good results – but more times than not, you burn out and go right back to where you started.

You give up on social events because you CAN’T eat this, or drink that.

You crave the forbidden foods, you guilt yourself into EARNING food, and punish yourself for eating BAD foods.

Your health goals should be like your starter house.

You like it, but plan on making improvements over the long haul, when you can – but are always working towards those upgrades, not drowning in debt to strict fad diets, and 20 hour workout weeks.

Just like with planning upgrades to your home, life can get in the way. You may hit plateaus in your weight loss process because life gets stressful and you have to focus on other things besides fitness and nutrition related stuff.

Thats fine. That is like getting used to your home, not improving it for a few years, but not burning it to the ground either.

You always enjoy your house, you make memories along the way, but you are always working towards improvements.

Treat your body the same, and the process will be much more fun.

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