there it is everyone.
We’re all different, and you gotta do YOU.
YOU includes a history that you need to work with to make the best decisions for your body: the way you approach your diet and training needs to work for all of “you”.
Some people are totally amazing at moderation. They can have treats in the house, and eat them when desired, without finishing the whole box or bag. Others might struggle more with it, and having treats in the house is too much pressure for them. They might feel like willpower failures, but the truth is they aren’t. All it means is that in order to make the best decisions for themselves, they might need to be more diligent about controlling their environment. That’s empowerment, not weakness: a former alcoholic who refuses to keep booze in the house isn’t weak, but rather doing what they need to do. The same goes for people who might need to calorie count and those that don’t. Or those that need trainers/buddies to workout and those that don’t (sometimes you’re better off with friends and sometimes, it’s not the best for you). When you employ techniques, sometimes you need to base them on WHO YOU ARE. Not necessarily who you’d like to be. In short, it means keeping them realistic to your current situation.
If you can’t seem to commit to an hour a day, there’s nothing wrong with 20 minutes. If you can’t ever seem to make a morning workout, maybe a different time works best. If you have tried and absolutely HATE broccoli, there’s no need to eat it. There are far too many veggies in the world for broccoli to be the end all be all. Try something else.
I’d love to be the person who can keep treats in the house and never touch them. But I’m not that person. If I buy them, I’ll eat them. If I eat them, I often feel shitty on the inside and my workouts/life suffer for it. I’d also love to be the kind of person who loves going to the gym, but I’m not. At-home workouts are what works best for me, and I focused my energy on making them awesome with tools, research and by making my space conducive to home sweating. I used to feel guilty about this (as a trainer, I suppose it’s weird to hate gyms), but I realized there are loads of people like me who can benefit from at-home training experiences. I simply stick to what I do best and kick as much ass with it as I can.
In addition to your routines, your goals should also reflect your own self-awareness. My example would be the fact that I’m not pursuing goals related to incredible leanness, six packs or getting the lowest body fat percentage possible. For some (especially those competing), these are goals they attribute to success and they work really hard to get there. For me - due to my history- these are goals I attribute to disorder: it can be dangerous for me to focus too heavily on aesthetics or numbers. I don’t feel empowered when I micromanage my diet: I feel out of control. I don’t feel good about measuring my body fat percentage against other people: I feel obsessed. It would be very easy for me to pursue those goals, especially with the support I’d have from MANY awesome people. I even feel as though I “could” do it and keep my body in fairly good health too (or at least try). But because of my history - because of my self-awareness OF that history - I’d be poking a sleeping dragon. It wouldn’t be healthy for me to pursue those goals given my history with body image and food.
Still think a calorie is just a calorie? Think again!
Not ALL calories are created equal, and while it’s an easy way for people to track their weight loss, the QUALITY of your calories has much more to do with success than how many you’re eating.
1200 calories of pizza, beer and candy? Not the same as 1200 calories of hummus, spinach and lean chicken. Nutritionally, the latter is better for you: more vitamins, minerals and good stuff for your body to use. But it’s also processed more efficiently by the body: more of the calories get used, burned and can fuel your metabolism giving you an edge all day. Plus, the more fiber, veggies and lean protein you have in your diet, the less chemicals your body needs to dispense to break it down: less hormones released, fewer sugar crashes, and less fat storage.
A new study has given more insight into which ‘diets’ may be best for weight loss (and by diet, I don’t mean restriction, but rather overall diet). They compared a low fat diet, a low carb diet and a low glycemic index diet. All participants followed their eating plans over a period of time, and then were measured for caloric output and weight loss.
Those on a low FAT diet burned the least.
Those on a low CARB diet had the fastest initial effect… but had the lowest retention rate. It also raised the risk of heart problems in participants.
Those on a low glycemic index diet burned steady amounts with almost no adverse effects. It was also easier for participants to maintain over time. While the ultra low carb, Atkins-like diet had the greatest initial effect, it also had the lowest, long-term retention rate. On top of that, it increased the risk of heart problems.
Very interesting stuff!
The takeaways: those of you focused on low fat options may do well to add more fat into your diet: you need fat to burn fat (avocados, olive oil, nuts). While low carb diets are FAST, they tend to do poorly overtime: consider going halfsies and exploring complex carbohydrates to add into your diet (grains, beans, legumes). And EVERYONE would do better by eliminating processed, sugary and chemical foods.
Read more via The New York Times.
Can you guess wha the number one predictor of future weight gain is?
Hint: It’s not the answer you might think. The number one predictor of future weight gain is…..
In December, 20 year old Glenn Wilsey just wanted to enlist. But at 260lbs, he did not fit the height & weight requirement to be deployed.
He was told he would need to drop 70lbs from his current weight, bringing him to 190. His mother alleges that he was given recruiter sanctioned advice to hit his goal as soon as possible. This included…
For faster results, he also wore a wet suit underneath 2 sweatsuits AND wore a waist band during his workouts.
His mother was concerned about the extreme measures and had talked to her son repeatedly about the regime. She worried about his weight loss & health, but Glenn shrugged off her concerns.
“He’d say, ‘Mom, these guys know what they’re talking about.’ He believed what the recruiters were telling him over what I was telling him,” she said.
“At that time, he was also told, coached, suggested, prodded — whatever word needs to be used — that ‘If you eat a big meal, it is OK to vomit that back up,’”