Be Serious, Don’t Be Casual

People that are casual about pursuing their goals become life’s casualties. They are continually disappointed in themselves, but not too disappointed because they never really expected to achieve their results. They never put pressure on themselves to produce results.

Casual people take a lax approach to life. They have no written goals, and they don’t share the vague goals rattling around in their head with anyone else. The only time they come up is when they complain about not reaching them. These are the same people that waste their best hours chatting, gossiping, watching TV or addicted to social media.

Serious people expect to make progress. If their goal is to lose weight, they set weekly goals. They track their food to ensure they create a caloric deficit. They share their goal with supportive friends who they check-in with regularly to share their progress and frustrations. They spend their time with people that have achieved their goal and will be a positive influence on them. They put internal and external pressure on themselves to make consistent progress.

When someone tells me their frustration with losing body fat I begin by asking them, how many calories they are eating each day. When they say they don’t know, I know they aren’t serious. Many people complain about their genetics, but when I ask them how many calories they are eating each day, they don’t know. If you don’t know how many calories you are consuming each day, don’t expect to lose much weight or keep it off.

Learn more:

Flying Blind – If You Aren’t Logging Your Food You’re Flying Blind,

Top 5 Priorities of Effective Fat Loss and Looking Great, and

Group Norms & Expectation- Don’t Put Rocks in Your Backpack and Pebbles in You Shoes

 

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The Effective Program Litmus Test – Does your Program Pass

 “Greatness is a lot of small things done well. Day after day, workout after workout, obedience after obedience, day after day.” Ray Lewis

Ray Lewis _image by Shea Huening .pngImage by Shea Huening

Today we are drowning in information, but starving for wisdom. Most of us have the knowledge of the world available to us in the palm of our hand. A lack of information isn’t the problem. A lack of common sense is the problem. Nowhere is this truer than in the fitness industry.

You might be reading this with the hopes of validating your current program. You want to know if it meets a scientific litmus test for determining its effectiveness. You might be reading this to discover the five characteristics of an effective program. I am sure you could find an article like that, but this isn’t it. I conducted a Google search and wasn’t disappointed.

The litmus test for determining if a program is effective is simple. Is your diet and exercise program sustainable? That’s it. If your program is sustainable, then it is effective. So many people fall into the trap of doing a program. The whole mentality of “doing a diet” or workout program is flawed. It implies a task that has a beginning and end. Staying fit is a journey, not a destination. Fitness isn’t something you do, it is something you live.

If your program isn’t sustainable, your results won’t be either. It’s unreasonable to think otherwise. That is why I focus on developing small daily habits. When it comes to fitness and life, small and sustainable gains are the key. It isn’t what we do once in a while that matters, or even what we do for 12-weeks. It is what we do consistently, day after day, week after week, year after year. Staying in shape is a lifestyle.

“Success is nothing more than a few simple disciplines, practiced every day.” Jim Rohn

If you want lasting results, ensure your program is sustainable. Every fitness program has two elements, diet, and exercise. If you need to lose weight, diet is the key. If you set your goals on the MyFitnessPal app, accurately log your food, and don’t exceed the caloric intake, it calculates, you will lose weight. Don’t try to out exercise a bad diet or fly blind by not logging your food. For you to lose weight through exercise alone, you would have to run approximately 25 miles a week or walk 45 miles. If you want to run the numbers for your specific bodyweight, Runner’s World wrote a great article on the topic.

Energy balance is how you gain or lose weight, but we become fit through exercise. Exercise should primarily be done to improve performance, not weight management. It is possible to stay thin without exercising, but you will not become fit. If you want a strong lean capable body, you need to exercise.

Too many people get this wrong. I see a lot of overweight people working hard on cardio, but neglecting to eat mindfully by logging their food. I see skinny guys working hard in the weight room, but neglecting to eat enough calories and protein to build muscle. You cannot build a house without bricks. You can have the best blueprint, the most skilled workers, but without raw material, you aren’t going to build anything. Gaining and losing weight is a numbers game. If you create a deficit, you lose weight, if you create a surplus, you will gain weight. This is scientific fact.

We need to find a diet and exercise program that suits us. I eat small meals in the morning because I am not hungry in the morning. I save my larger meals for times when I am hungry. It isn’t when you eat your calories, but how many you eat. This is science. It isn’t how often you eat, or when you eat that matters, it is how much you eat each day that matters.

Your muscles are not snowflakes, and frequent eating has not been proven to increase your metabolism. Eating high protein food does increase your metabolism because your body burns calories digesting the food; this is called the thermogenic effect of food (TEF).

Protein has the largest TEF. Approximately 30% of the calories consumed from protein will burn during digestion. About 10% of the calories consumed from carbohydrates will burn during digestion, and 5% of the calories consumed from fat will burn during digestion. Eating a high protein diet helps with appetite control; but how many meals you eat, three vs. six meals does not affect your metabolism as demonstrated in a study by the University of Missouri. [i]

Another study conducted by the University of Ontario, found no significant difference in average weight loss, fat loss, or muscle loss, among study participants who consumed a hypocaloric diet spread out over three meals vs. those that ate three meals and three snacks each day.[ii] The studies demonstrated what you would expect; large meals produce a greater thermogenic effect than smaller meals when macro ratios are constant. The ratio of metabolic increased was proportional to the size of the meal. Thus, there is no benefit to smaller or larger meals.

I prefer strength training to cardio training, so I spend more time lifting. Any exercise burns calories, but strength training helps us to preserve muscle and reshape our bodies. Learn more, Why you should prioritize strength training, especially on a diet (UPDATED with FREE workout program log).

If you prefer cardio training, I suggest you spend more time doing cardio. I believe we should balance out our programs, but there is no one size fits all. Do what you enjoy. If you don’t enjoy your program, it won’t be sustainable, and neither will be your results.

Spend most of your time doing what you enjoy. If that is playing basketball during your lunch hour, do that. If it is Brazilian jiujitsu, do that. The only caveat I would suggest is that you spend a little time doing some strength training. This is because without strength training your muscles will begin to waste away as you age. The condition is called sarcopenia, learn more, Why your Metabolism Slows Down as you Age and How to Prevent it!

An example minimalist strength training program would be one set Dips, one set of Chin-ups, one set of Bulgarian split squats, and one set of One Leg Hip Thrusts performed two to three times a week. This routine should only take about 5-7 minutes to perform. Focus on good form and generating a strong contraction in the muscle. Perform as many repetitions as possible. When you can exceed 15 repetitions add weight. You can add weight using a backpack. You don’t even need any equipment to begin strength training, THE NO EQUIPMENT, NO EXCUSES WORKOUT

No Equipment No Excuses Workout
I believe the 3 Keys to an Effective Program are:

1)    Sustainability: If you cannot sustain your diet and exercise program as a lifestyle, any results you achieve will be temporary. You must be able to fit exercise into your daily schedule. You want to choose a diet you can adopt as a lifestyle, not a temporary, quick fix approach to weight loss.

2)    Likeability: The more you enjoy your eating and exercise program, the more consistent you will be. Find pleasure in the process. Instead of focusing on what you cannot have, focus on what you can have. Savor your food. Enjoy your workouts.

3)    Variability: Vary your workouts. You cannot go hard all the time. Vary the intensity of your workouts. Vary the length of your workouts. A 10-minute workout is a million times better than a missed workout. Don’t let great be the enemy of good. If you feel burned out, take a walk instead of doing your normal routine. Don’t make exercise drudgery. Change up your routine from time to time. Don’t allow your workouts to become stale.

Best Wishes and Best Health!

Start SMALL, dream BIG, build MOMENTUM! Do BETTER today, be BETTER tomorrow. Change your habits, change your life!

Learn more, The Habit: Week-10 (Develop Consistency through Accountability)

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 cover-page-Kindle

Book Available on AMAZON – Paperback, Kindle & Audible Audiobook

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to act. This book takes a new approach to getting leaner, fitter, and stronger. 

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques, have all been proven effective, and are all backed by research and scientific studies.

#theFatLossHabit #FatLoss #WeightLoss  #GetHealthy #HealthyLife #Fitness #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #naturalbodybuilding#traininglog #workoutlog

 

[i] Leidy HJ, Tang M, Armstrong CL, Martin CB, Campbell WW, “The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men,” Obesity (Silver Spring). 2011 Apr; 19(4):818-24. doi: 10.1038/oby.2010.203. Epub 2010 Sep 16.

[ii] Cameron JD, Cyr MJ, and Doucet E, “Increased meal frequency does not promote greater weight loss in subjects who were prescribed an 8-week equi-energetic energy-restricted diet,” Br J Nutr. 2010 Apr; 103(8):1098-101. doi: 10.1017/S0007114509992984. Epub 2009 Nov 30.

Why you should prioritize strength training, especially on a diet (UPDATED with FREE workout program log)

Basic Workout Program #2

Book NOW Available on Amazon!

It may seem counter intuitive, but when you are losing weight, strength training, not cardio training should be your number one exercise priority. When you place your body in a caloric deficit, it is normal for your body to burn a combination of stored body fat and muscle to meet its energy needs, but you can prevent this loss of muscle mass through strength training. The human body has been conditioned to adapt to the stresses place on it by its environment by making it more resilient to the stress the next time it’s encountered. If your body is required to lift heavy objects using all the muscles of the body, on a frequent basis, it will preserve muscle and burn fat exclusively when in a caloric deficit, assuming you are consuming sufficient quantities of protein. That is why strength training should be your number one exercise priority.

A study compared diet and strength training vs diet and cardio training. The 12-week study found that the cardio group lost more weight, than the strength training group (32 pounds vs 28 pounds), but the strength training group had lost a lot less lean muscle mass. The type of weight you lose is more important than the amount of weight you lose. Strength training is the best form of training for improving body composition because it promotes fat loss while building muscle. The study concluded that “the addition of an intensive, high volume resistance training program resulted in preservation of lean body weight and resting metabolic rate during weight loss with very-low-calorie diets.”  If you are at 30% body fat level and you lose 10 pounds, but three of those pounds are muscle. You haven’t decreased your percentage body fat very much. You will look almost the same. You will just be a little smaller, weaker version of your former self. Worse, by losing muscle, you have decreased your metabolism, which will lead to a fat loss plateau.

Q10

If the muscles loss is severe enough, you will begin a downward spiral where your body composition gets worse. Every pound of muscle gained or lost will either increased or decreased you metabolism approximately 50 calories a day. Once you resume normal eating you will likely gain back the lost body fat, but not the muscle. When you lose body fat while building muscle mass, you transform your body by significantly reducing your body fat percentage.   You’ll become leaner, stronger, and fitter. Your ability to burn calories will increase instead of decrease, which will help keep the weight off after your resume a maintenance diet.

Everyone needs to change their belief that cardio burns fat and replace it with exercise burns fat.  It is also important to remember that creating a caloric deficit through calorie restriction should be your number one priority when your goal is fat loss.

Basic Workout Program

I hope you have found these suggestions helpful. Best wishes and best health!

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Book Introduction

_____________________________________________________________

 

Discipline pushes us, motivation pulls us, but good habits keep us moving towards our goals.

Best wishes and Best Health!

Follow us on Facebook

See our most recent posts.

Book NOW Available on Amazon!

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

cover page done

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

 The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Could you please Like and Share if you enjoyed this post. Best wishes and best health.

#FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple

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BOOK UPDATE (Kindle-Print-Audio) Chapter 1 Audio

Hello everyone,

A quick update on the book:

  1. Print: The printed book can now be purchased from here. The printed version should be available on Amazon by the end of the week, September 29, 2017.
  2. Kindle: The Kindle Version has been updated. If you have already downloaded the book, your copy will be updated in the near future. Amazon is working through some technical issues.
  3. Audio: We are currently on Chapter Four of the audio production, schedule to be complete by the end of October 2017. Click link to hear the 1st Chapter.  Chapter 1 Audio

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The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

 

Discipline pushes us, motivation pulls us, but intentional habits keep moving towards our goals. Change your habits, change your life!

If you enjoyed this article, please LIKE and SHARE. Our Book is NOW Available on Amazon!

Best wishes and Best Health!

Gym in a Carry-on – The Business Travelers Fitness Packing List

Business travel can make staying on a workout program very challenging, especially if you travel to remote locations where none of the hotels have a fitness center or access to local gyms. Regardless of whether or not the hotel has a fitness center, I always bring my own gym in a bag. It allows me to add a little more variety to my workout and it gives me the convenience of turning my hotel room into a fitness center.

Don’t let perfect be the enemy of good. It’s better to do what you can to maintain your current workout routine than to do nothing and wait until you get back from your trip. I recommend you layout your workout clothing in the bathroom, next to your smartphone/alarm clock; get-up a half hour early, drink some coffee or tea than squeeze in a quick workout. Warm-up 5-minutes, perform 15 minutes of strength training in a circuit, and then finish off with 10 minutes of interval cardio. My go to cardio workout is alternating shadow boxing with jumping rope using an interval timer; 45-second bouts followed by a 15 second recovery. Did you know a 10 minute interval workout can be as effective as 50-minutes of steady state cardio? A 2016 study found that three weekly 10-minute HIIT sessions consisting of three 20-second sprints within the 10-minute HIIT workout, produced comparable health benefits to three weekly 50-minute steady state workouts.

I always travel with the following items in my suitcase:

  1. Wireless Headphones (I leave this inexpensive pair in my carry on as a back-up)
  2. Lifeline Power Up Chin-Up
  3. Jump Rope
  4. Resistance Bands
  5. Sports Watch or Heartrate Monitor
  6. Boxing Timer app (downloaded on my smartphone)
  7. Running Shoes (I usually wear them on travel days)
  8. Workout Clothing

Another item to consider is:

TRX Knockoff straps

9) TRX Style Straps

BASIC PACKING LIST

The simplest exercises you can perform in your hotel room for each body part are:

  • Legs: One-legged squats and lunges.
  • Chest: Dips between furniture, push-ups (feet elevated or using the resistance. bands across your shoulders).
  • Back: Pull-ups using the Lifeline Power Up Straps.
  • Shoulders: Jack-knife push-ups.
  • Triceps: close-grip push-ups or resistant band triceps extensions.
  • Biceps: resistant band curls.

Remember to, “Do what you can, with what you have, where you are.” Theodore Roosevelt. Don’t let perfect be the enemy of good.

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals. Change your habits, change your life!

If you enjoyed this article, please LIKE and SHARE. Our Book is NOW Available on Amazon!

Best wishes and Best Health!

amazon book cover

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

#FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple