THE FOLLOWING IS A GUEST POST FROM LIVESTRONG.COM NUTRITION ADVISOR BRAD PILON, AUTHOR OF EAT STOP EAT. FOR MORE EXPERT ADVICE FROM BRAD, VISIT BRADPILON.COM.
What if I told you that the most common approach to weight loss was misguided? That the debate about good foods versus bad foods had flaws, meal timing didn't matter as much as you think, and the process of losing fat could be simplified. And that by making four simple changes you could unlock fat loss unlike ever before.
Would you be interested?
You might think it sounds too simple, but losing weight isn’t supposed to be complex. Yes, calories are still important. And certain foods might make you more likely to gain weight. But there are many common nutrition mistakes that that have nothing to do with food.
That's why it's time to take a new approach to eating. Avoid these four common mistakes, and you might finally solve the fat loss equation.
MISTAKE #1: YOU IGNORE YOUR HEIGHT
Do you have a friend who can eat "whatever they want" and still stay thin? Chances are your friend is taller than you, and this isn’t a coincidence.
Your metabolic rate is highly influenced by the amount of lean body mass you have. That is, the amount of muscle on your body relative to your total body weight. And the taller you are the more likely it is that you’ll have more lean mass. You see, your internal organs—the real metabolic power plants of your body—are also dependent on your height. So the taller you are, the bigger your heart, lungs, liver, and every other organ that requires energy to function. And in order to keep those organs functioning, you need calories. That means those with bigger organs burn more—and can eat more without gaining weight.
In fact, your height can make a significant difference in how much you can eat every day. Consider a person who is 6 feet 4 inches tall. Compared to someone who is 5 foot 8 inches, the taller person could be burning as much as 400 calories more per day, and that’s just when you’re inactive. And the impact is only increased during activity simply because of the size of their body.
It may not seem fair, but it’s true: The taller you are the more you can eat. What’s more, this phenomenon is further heightened between sexes. Men’s bodies burn more calories than women.
YOUR FIX
Eat for your Height. Don’t follow a template that works for someone else. The “It works for them, it must work for me” is the exact reason why so many people fail in their attempts to lose weight. And the stubborn approach to stick with a program that isn’t making changes only enhances doubts about your ability to make the number on the scale shrink. Be mindful of your height when planning your eating approach.
MISTAKE #2: YOU TRY TO LOSE WEIGHT SLOWLY
Tell me if this story sounds familiar: You start a new diet and instantly start losing weight. Maybe it’s 4 pounds the first week. And then a few more pounds the next week. But after that initial surge the weight loss slows down, and by the second month your progress has come to halt, and in some instances you might have put weight back on.
Naturally you go searching for answers and determine that your body has gone into “starvation mode” and your metabolism has slowed down. Both options seem reasonable, and you become convinced that you need a diet that’s even more extreme, or you tell yourself that fat loss pills are necessary for an extra boost. But when nothing works, you become convinced that the problem is you.
The reality? Nothing is wrong with your body. Slowed fat loss is natural and something that happens to everyone. You see, body fat is just stored energy. When you diet you create a deficit between the amount of calories you eat and the amount you burn in a day. That deficit is ‘made up’ by the calories stored in your body fat. I call this the theory of fat availability. As you get leaner there is less fat available as an energy source – meaning you can lose lots of fat at the beginning of a diet, but less and less fat as you get leaner.
The result is that you’re body simply has a hard time keeping up with your calorie deficit as you continue to lose bodyfat. You end up feeling grumpy, tired, lethargic, and even risk losing your hard earned muscle.
You need to adjust your expectations as you diet. Unfortunately, most people approach weight loss the wrong way. They start with a small calorie deficit, and as time progresses they become more extreme in their efforts and increase the strain on their body. This is the opposite of what you should be doing.
YOUR FIX
Based on the theory of fat availability, you should start off pushing your body hard, trying to drop as much weight as safely as possible in the first few weeks and then ease up. With each week reduce your expectations a little bit. Think of this as easing your way into your new body as opposed to starving yourself into it.
As a rule of thumb, you should match the size of your calorie deficit (calorie you eat minus the calories you burn) to the amount of body fat you have. The more fat on your body, the larger the deficit you can handle. However, if you are already lean and are trying to become even more defined, then your best bet is to go with a smaller deficit spread out over a greater amount of time. It takes a little longer, but you won’t be faced with a lack of energy or muscle loss.
MISTAKE #3: YOU FOCUS TOO MUCH ON POST-WORKOUT NUTRITION
Back in the 1990s and early 2000s, there was massive upswing in the supplement industry. Suddenly, the chalky protein powders and concrete tasting bars were suddenly more palatable, and for some they became enjoyable. As the supplement industry grew to a multi-billion dollar business, a-not-so-coincidental emphasis on post-workout nutrition began to take hold of nutrition research.
While post-workout nutrition is important, there was an over-reaction to its importance—especially for someone on a weight loss plan. In fact, if your primary goal is weight loss, you could be erasing all of the fat-scorching benefits of your workout if you eat too many calories (and carbs) after you finish your sweat session.
The reason for eating after your workout goes like this: After your finish training, you need to replenish the glycogen (stored carbohydrates) that you burned during exercise. But the truth is, the glycogen in your muscles will replenish themselves over the next couple of days, and this slow approach will help you lose body fat.
However, if you stuff yourself with massive amounts of carbs and proteins after your workout, you can completely erase the fat-burning environment you created in the first place. That’s because the calorie deficit you created by exercising would be eliminated.
YOUR FIX
Be conservative with your post-workout nutrition if you are trying to lose weight. If you’re working out with any consistency, then technically every meal you eat is both pre and post workout (because metabolic effects of a single workout can last up to 48 hours). Every meal is important to your weight loss and muscle building goals, so there is no need to cram your calories in during the 60-minute ‘post workout window,’ especially if you are trying to lose weight.
An exception to the rule exists if you are already lean. At low levels of body fat (visible six-pack) post-workout nutrition does become more important, and the timing can be emphasized more.
MISTAKE #4: YOU DON'T ADJUST YOUR PLAN
Counting calories is a great way to lose weight—with one small exception: Your calorie goal is nothing more than a guestimate. And that has nothing with the choice of calculator you use or the foods you eat. The fact is many foods are mislabeled and your body works on a unique set of variables. So while using calorie calculators and applications may seem like a foolproof plan, you need to adjust how you eat based on your results.
Consider the following example, using a common caloric formula:
Let’s say calculate your BMR (basal metabolic rate, or the daily calories you burn) as 1720 calories. As part of the equation, you then multiply that number by 1.3 to get the exact number of calories you burn in a day. (2,236) Then, you subtract 500 calories to get 1736, or the “exact” number of calories you need to eat to lose a pound of fat in one week.
If you were to spend the next 7 days tracking every single calorie you put in your mouth, one of two things could happen. You’ll either lose the weight or you won’t. So what happens when you don’t drop the pounds? For most people, you might blame your metabolism, your workout, or even the foods you eat (you knew those apples weren’t organic!)
But the problem most likely has nothing to do with any of those factors. The calculators are great for helping you track what you eat, make adjustments, and learn portion sizes. But they cannot accurately measure your metabolism. What they do provide is a starting point and way to be honest with how much you eat and exercise. But it's still your job to test out your plan and determine if you need to make adjustments.
More importantly, the calculators can’t be held accountable for bad food labeling. If you were to visit your local health food store and buy 3 protein bars and weight them, you might be shocked to determine that many are inaccurate. I did this exact experiment, and in some cases a protein bar that is labeled 85 grams and 350 calories turned out to be 115 grams. If we assume the 30 extra grams is only from carbohydrates or protein, then that is an extra 120 calories you would be consuming simply because the label is wrong. If some of the excess 30 grams are from fat you could be overdoing it by as many as 200 calories! And that’s just one little protein bar. Imagine if you were diligently counting your calories while trying to lose weight and you ate one of these protein bars every day. You’d go insane trying to figure out why you weren’t losing weight as fast as you predicted based on your calorie counts. The truth would be that all along you were just eating more calories than your food labels were indicating.
YOUR FIX
There is no perfect math with the human body, especially when it comes to losing weight. Using tools can be very helpful, and it’s something next necessary for most people. But if you don’t lose weight, it’s not because the tool is broken. Use these tools as a way to determine a starting point. From there, the key is finding what works for you, and adjusting until you find out what you need to eat and how much you need to exercise to produce results.
EDITOR'S NOTE: THE FOLLOWING IS A GUEST POST FROM LIVESTRONG.COM NUTRITION ADVISOR ALYSE LEVINE. FOR MORE INFO FROM ALYSE, VISIT HER AT NUTRITIONBITE.COM.
One of the hardest parts of starting a new diet is finding enough snack options to keep you satisfied and prevent overeating. Here are my 12 favorite snacks that you should try.
1) Roasted seaweed strips
When you are craving something salty and crunchy (and low-calorie) this is the perfect snack! An entire package contains just 60 calories and offers a healthy dose of vitamins A and C and iodine. My favorite variety is the wasabi flavored ones which are made by Annie Chun’s and can be found at Trader Joe’s.
2) Popchips
These delicious “popped” chips still remain my favorite chips on the market! With no fake colors, flavors or preservatives, they are one of the healthiest chips out there and they come in nine delicious flavors (sour cream and onion is still my favorite!)
3) Hummus topped with pomegranate seeds-
The foundation of any hummus is chickpeas and tahini – chickpeas are high in protein and fiber (both great for craving control) and tahini is rich in essential fatty acids, calcium, protein and B vitamins. A great twist to this healthy spread is mixing in some pomegranate seeds. They add a sweet accent to the creamy hummus blend and provide a healthy dose of nutrients including fiber, potassium and vitamins C and K.
4) Salt and pepper flavored pistachios –
Pistachios have always been one of my favorite snacks. They are loaded in nutrients and you get a whopping 49 nuts in just a 1 ounce serving (more than any other nut you’ll find!). My newest obsession is salt and pepper flavored pistachios – I can’t seem to get enough of this classic combination.
5) Honey-Nana Chobani Champions yogurt
Freeze this for a delicious and sweet frozen yogurt treat! While these yogurts are marketed to kids, adults will love them too. At just 100 calories per container, they are packed with protein, calcium and vitamin D without any preservatives, artificial sweeteners or synthetic growth hormones.
6) Pumpkin seeds
Pumpkin seeds have a delicious subtly sweet and nutty flavor and are loaded in nutrients, including zinc, magnesium, iron, protein and healthy fats, just to name a few! You can buy them roasted, or roast them yourself. You can try a variety of flavors for an extra kick-- chili-lime (toast seeds in a little lime juice and add some chili pepper spice) or spiced (toast seeds with some butter, salt, garlic salt and Worcestershire sauce).
7) Unshelled edamame
This is a great high protein snack that is rich in healthy fat and very satisfying. One cup in shells is only 120 calories. You can stop by any Japanese restaurant to order some, buy them pre-cooked at some grocery stores or boil them yourself if you can find them in the freezer section of your grocer.
8) Hard boiled egg and apple slices
Hard boiled eggs are one of my favorite on-the-go snacks because they are a complete protein source (they contain all nine essential amino acids) and are very satisfying for only 70 calories each. Pairing an egg with an apple provides the perfect salty/sweet combo. However, make sure to go organic with the apple because conventionally grown apples are loaded with pesticides!
9) Almond butter on Ak Mak crackers
Almond butter is a nutritional powerhouse, rich in vitamin E, folic acid and magnesium. Spread on Ak Mak crackers (or any other whole grain cracker) is my favorite way to enjoy it.
10) Mini cheese and bean quesadilla
There is something so satisfying about this snack. Simply heat (in oven or microwave) black beans and some shredded cheese in a small whole grain tortilla – this delicious high fiber, high protein snack will definitely carry you through until your next meal.
11) Baked kale chips
This is one of the tastiest and simplest ways to get dark leafy greens into your diet. Simply top fresh kale pieces (often available at the grocery store pre-washed) with spray olive oil and a little sea salt and bake at 375 degrees for 20-30 minutes (shake the tray every 10 minutes or so to prevent burning). Even my 2 year old son loves eating these green “chips”!
12) Air-popped popcorn
While popcorn can be a healthy, satisfying high fiber snack, skip the microwave bag version and look for short ingredient lists when buying bagged popcorn (lite kettle corn, low-fat olive oil, etc). The lining of microwave popcorn bags contains the chemical PFOA (perfluoroctanoic acid) which has been identified as a carcinogen by the US Environmental Protection Agency (EPA). Some of my favorite brands include Trader Joe’s lite Kettle Corn and Popcorn, Indiana aged white cheddar.
You might know David Pollack as a college football analyst and a member of the College GameDay team on ESPN. But before he was on TV talking football, he was on the field as a 3-time college All-American and then a first-round draft pick. That was before a career-ending injury caused him to reinvent himself and his body. Here’s what we learned about his approach to health, fitness, overcoming adversity, and making a difference with your health.
LIVESTRONG.COM: Tell me about your background as an athlete?
David Pollack: I was always a fat kid. When I graduated high school I was 275 pounds. When I got to college I was working out and training a lot and I eventually hit 292 pounds. Problem was, I thought I was strong and didn’t realize I was actually fat. Still, in my junior year of college I was projected as a top pick for the NFL. But I stayed in college because I wanted to take nutrition courses and learn to take care of my body, as well as improve on the field.
It started simple. I started carrying a gallon jug of water and stopped eating fast foods and fried foods. In fact, I stopped drinking calories and learned how to read labels. And all of these small changes made a huge difference. I lost weight and became quicker and I improved as an athlete and was a high draft pick. Staying and gaining knowledge was really a key turning point for me.
LS: And then your injury happened.
DP: Yeah, I broke my neck and the injury eventually ended my career. I was placed into a halo when they drill into your skull. And I was in the halo for about 4 months. It gave me a lot of time to sit and think. And as an exercise freak it was a challenging time. I played football since I was 6 years old and that was all I knew. When that was taken away, it was tough. But God never closes one hole without opening another.
I needed the neck brace for 6 months, then surgery, and then more time in a neck brace. Nutrition took a bigger role because I couldn’t’ be in the gym. I didn’t want to be in a halo, but I figured that people are dealing with a lot worse. It could always be worse. The entire experience made me stronger and taught me about myself and the people around me.
It ended up being a new beginning that I used to become better. To improve my strength, improve my body, and try and learn something new every week so I could take better care of yourself.
LS: It would have been easy if you turned your back on fitness after an injury like that. Can you take me through your process of rediscovering yourself?
DP: I don’t understand how people don’t take care of their body. We have only one of these things and we need to make it last. So regardless of the injury, I knew that I had to take care of myself whether I was playing sports or not.
But it was a long process. I could bench press 455 pounds in college. When I was cleared to exercise, I put 135 on the bar and did that 2 times. And the second rep my arms were shaking uncontrollably. All I could think was, “It’s just 135 pounds!” It was one of those moments where you realize just how far you have to go, and that you better be patient.
My recovery was all about small goals and it's really something that will work for anyone. Make a list of what you want to do tomorrow. And this week. Stop focusing on 6-pack and focus on the process and the details that cause change. Change can happen faster than people realize. But people give up. That’s crap. You can push yourself and make it happen.
LS: How do you approach your health?
DP: I like to experiment and find what works for me. I have tried vegetarian, done the no carb thing, have fasted, and learned from all of the strategies about how my body reacts.
At the end of the day, though, I’m an exercise junkie. And I try to mix it up to keep it fun. I’lld o weights for 45 to 60 minutes and then do distance runs. Maybe I’ll throw in some P90X and play basketball. On Monday nights I play in a flag football league.
And my schedule is a lesson on how to make exercise easier. Most people find cardio miserable. So rather than not do it at all, you just have to find a way to make it fun.
LS: Is that what motivated your #everdaycounts campaign?
DP: Yeah, it was to get people to be consistently active. You don’t need you to run a 6-minute mile to be healthy. So my challenge was simple: Can you run at least 1 mile a day? I don’t care about how long it takes or how fast you go. Just make that commitment. Focus on your body. Develop those small goals. It’s ok to start slow and then get to where you want to go.
LS: You mentioned you experimented with many diets. What’d you learn?
DP: Its’ about having a balance of everything but never too much of anyything. In college I used to eat protein. It was a “meathead” approach: protein, protein, protein. I didn’t feel as good as I did when I ate protein, fruits, veggies, carbs. It’s not hard to eat a fruit and veggie with every meal. It’s about discipline with every meal.
LS: How hard is it to stay fit on the road?
DP: During the football season there’s a 14-week span where I’m only home three days per week. But every day I carve out some time to go run at least one mile. No matter what I’ve done or where I’m at, just do it. And when I don’t feel like it, I’ll smoke a mile really fast. If I’m mentally there, maybe I’ll log some extra mileage. The first step is doing it. The second is listening to your body and knowing when to push.
LS: What do you think is the secret to fitness success?
DP: It’s important to have people who will hold you accountable and finding ways to push yourself. Our nature is to hit the snooze button. But if you have people depending on you, it’s hard to hit snooze and pass on your health.
LS: We have to ask—Who’s the most fitness savvy of the GameDay team?
DP: Chris Fowler. He’s pretty strong. First time I saw him in the gym he impressed me. He went on the bench and he was throwing up some serious weight. He’s surprisingly strong and stays very fit. Herbie hits the cardio, and he’ll double down on cardio so he can eat. He loves his food.
LS: What’s your best piece of advice?
DP: When I was younger I’d say, “It’s just genetics.” And now, I went from 292 to 220, and I can see my abs. Yes, genetics will get you an 8-pack. But you can look dang-gone good if you work hard and stay consistent. The way I look at your fitness: Sure, you’re not getting paid (to take care of yourself), but if you don’t do it you’ll pay for it later.
I’m going to warn you: This might be tough for you to read and you might not like everything I have to say. But if you accept this advice as a genuine solution, you will achieve your goals in 2012.
New Year’s Resolutions are the health equivalent of pressing the refresh button on your life. No matter what you did, a new year means a new you. The process is as basic as it is motivating: Learn from the past and plan for a better future. It’s a safe and effective approach that allows you to reinvent yourself, set new goals, and become the person you want to be.
Unfortunately, if success was that easy you wouldn’t be repeatedly setting the same goals year after year. (after year) You also know that you don’t have to wait until January 1 to become who you want. But there’s comfort in knowing you’re not the only one who fell short of their goals. It’s why so many people jump on the resolution bandwagon. But the timing doesn’t appear to solve the bigger issue: What separates the successful from the unsuccessful? And why do we start each year hoping for the best only to repeat the same failures?
The resolution solution really boils down to one simple factor, and making an adjustment to your approach could be the difference between achievement and failure.
The dirty little secret about resolutions isn’t some complex secret: Those who succeed are unwilling to quit. They want to taste success more than those who don’t.
We all have the desire to be better. In fact, that’s what motivates most people to set goals at the beginning of the year. But after working with thousands of people and hearing countless stories—both of successes and failures—the most common reason for success is the relentless drive to succeed.
This is not a blame-game or a lack of respect for whatever hurdles stand in your way. I’ve failed at plenty of my goals too.
This is a reality check that everyone needs to accept, yet few ever mention. Changing your body, losing weight, gaining muscle, quitting smoking—every goal you desire will be difficult to achieve. At some point, you’re going to hit a bump in the road, be confronted with a challenge, and begin to doubt your ability to make real, lasting change.
When that happens, don’t ignore your frustration. That’s the first step towards failure. Instead, acknowledge your anger. Channel your frustration and ask yourself one simple question: HOW BADLY DO I WANT THIS?
When you want to succeed as bad as you want to breathe that’s when you’ll achieve your goals.
This isn’t about six-pack dreams, running a marathon, or building bigger biceps. Those are all great goals that are achievable by anyone. I don’t care how far your journey might appear. I know you can make a change. And if you have any doubts,
read the stories of those who are just like you. I’m inspired by these people because they do the impossible. And now it’s our job to eliminate doubt and apathy so that you can join in on the success.
Check your pulse and determine if you’re ready for your own challenge.
Are you willing to scratch, and claw and fight for your health? Are you willing to push harder, make yourself a little uncomfortable, and make the adjustments you need to succeed?
Change is hard, and I understand every ounce of hurt you feel when it seems like you can’t lose weight, you can’t eliminate pain, or you can’t become the version of yourself that you so desperately desire. And I give plenty of credit to anyone who takes the first step, looks in the mirror, and says, “I want to be better.”
But that’s just the beginning. You need to remind yourself that this will be a battle. And that the battle should be fun. Make no mistake about it: Becoming healthy will make you smile more, laugh more, and feel better than you could ever imagine. It’s worth every drop of effort you put into it. But making the transition from your current situation to the one you want takes time and includes struggles. It will be difficult, it will inevitably frustrate you, and you have to expect what’s waiting on your journey.
Approach this year’s goals with your eyes wide open. Have hope. Be an optimist. And believe that ANYTHING is possible. And then tell yourself that when you get knocked down, you will pick yourself back up.
Every. Single. Time.
Do it for your family. Do it for your friends. Do it for the people you love. And most importantly: Do it for you.
Once you achieve that mindset, the rest is comparatively easy. Yes—you need to find great information and adapt it to your situation. That’s why we’re here. We’ve aligned an
army of experts at LIVESTRONG.COM to help you with every imaginable goal. Ask them your questions and they will respond. Read our articles,
use our tools,
find your resolution and let us figure out the details.
Your job should be limited to one single focus: Take ACTION and don’t stop until you achieve your goals.
We want to make 2012 the year of success. This is the year where you become UNSTOPPABLE. But change doesn’t start with making a list of resolutions, finding a great workout, or finally settling on a diet.
It begins with a hard look in the mirror and a determination that your health is worth fighting for. It’s time to unleash the limitless potential of YOU. Take the first step, don’t accept failure as an option, and you’ll remember 2012 as the year when uncovered your best.
Years ago, I used to start planning my New Year’s resolutions almost a little too early. At the time, I was either too young or too naïve to realize what I was really doing: Procrastinating. I may have seemed ambitious, but I was spending so much time looking toward the future that I completely ignored the present. As a result, I was taking two unnecessary steps back before beginning my journey forward.
New Year’s resolutions are a great tradition. It’s one of the few times when you make a concentrated effort to write down your goals and become better. It’s something that we should all do more often, and not just once a year.
But in looking forward you oftentimes forget two important things: To live in the present and try to become better, and to look back and reflect on what you’ve learned. The past is a great indicator of what you’ve achieved, where you’ve failed, and how you can become better.
Here are the 10 things I learned or was reminded of in 2011. Hopefully they can help your journey for self-improvement in 2012.
STICK TO THE BASICS
I’ve spent my life trying to figure out the best ways to help people get in better shape. And the more exercises I perform, the more programs I experiment with, the more I become convinced that a simplified approach provides the best results. Every year people are trying to reinvent the wheel. And while some of those exercises are fun and challenging, and many diets actually work (more on that soon), making change starts with learning and mastering the basics.
Eat well. Move more. Sleep. Repeat.
It sounds almost too simple to be true, but good health begins and ends with those ingredients. That’s not to say there aren’t other important factors—hormones, stress, and inflammation—are three examples of “hidden” elements that play an important influence on how you look and feel. But before you can begin worrying about the minutiae, you need to establish a healthy foundation. Once you’re consistent in those three areas, I promise you’ll be amazed by the changes that will occur to your body.
MORE PLANNING, MORE RESULTS
This past year I developed a habit of writing down my goals before each day. And you know what happened? I became more productive than ever. The truth is, everything we do in our lives is dictated by our minds. Whether we roll out of bed and go to the gym, select healthy food or the unhealthy choice, and even pushing yourself to do more at your job or be a better husband/wife/son/daughter/parent/friend—everything is a mind game.
Listen, it’s easy to lose sight of what we want to accomplish and what we actually achieve. So I remind myself daily. I don’t beat myself up when I fall short of my goals, but writing down expectations is a great way to stay accountable. Maybe you do it once a week, or once a month. But if you focus on the psychology of success rather than the end goal, you’ll probably end up achieving more than you thought you could.
STUBBORNNESS IS STILL STUPIDITY
As much as I have learned about fitness, I still make some big mistakes. This year I ran a
Tough Mudder. It was a great race, lots of fun, challenging, and something I’d recommend for everyone. What I wouldn’t recommend? Going from running 0 miles to tackling 12 miles. Sure I had good intentions and wanted to prepare, but I didn’t. As a result, my feet are still angry at me.
As the saying goes, “Rome wasn’t built in a day.” Be patient with your body and you will be rewarded. Be impatient, and you’ll always fall short of your true potential. (or hurt yourself repeatedly )
DIETS WORK
I know that most people hate the word “diet.” As I’ve
explained before, people need to understand that it’s just a word to describe eating habits. But more importantly, it’s essential that you understand that many different diets work very well. While some are admittedly terrible (see: Cookie Diet), there are many ways to eat healthy, lose weight, and feel great.
Here’s the problem: Diets are filled with too much dogma. Paleo dieters are upset with people who eat grains. People who eat grain are upset with low-carbers. The low-carbers are mad at those who don’t eat fat. On and on it goes. It’s a constant shouting match that drowns out a simple reality—the best diet is the one that works for your lifestyle. And to figure out your lifestyle, you need to develop increased self-awareness.
If you have food sensitivities or allergies, you might need to cut back on certain foods (wheat, dairy, and grains are common problems).
If you love fatty foods, you might want to pick a diet that allows them.
If you can’t live without carbs, well, don’t live without carbs. Take a more balanced approach and see if you lose weight on the plan. If you don’t, then adjust.
The point is this: I’ve gone high fat, high protein, 3 meals a day, 6 meals a day, a cheat meal per week, and even fasted. I’ve experienced success with each variation, and you can probably find research to support all of them, as well. So don't worry about finding the best solution; only focus on what works for you. The dieting process is fairly simple:
1)
Find a plan that is rooted in science. You want some basis of legitimacy. For instance, we know that the calories-in vs. calories-out is a foundational element of weight loss/weight gain. Use that as a baseline and I’d try
tracking your calories—at least in the short term—so you can learn portion sizes and understand how much you’re actually consuming.
2) Learn the details and rules of a specific diet approach and see if you think it’d work for your lifestyle.
3) Try it out and see if it works.
If I had a better solution, I’d give it to you. And we can talk all day about macronutritents (proteins, carbs, and fats are important), but you have to find something that works for your preferences and your lifestyle. If it’s not sustainable for you, it’s probably not worth doing.
MENTORS ARE INVALUABLE AND NECESSARY
I would not be where I am today without the help and guidance of many people. And I wouldn’t have the knowledge to share with you if it wasn’t for the lessons I’ve learned from others. I truly do stand on the shoulders of others, and it’s their information that allows me to help so many people. I am a student first and a teacher second, and that mentality allows me to learn more, constantly improve, and fix my errors and mistakes.
So many special thanks go out to the following people. Your contributions and lessons are invaluable:
John “Roman” Romaniello, Alan Aragon, Mike Roussell, Martin Rooney, Jim “Smitty” Smith, Alwyn and Rachel Cosgrove, Joe Dowdell, Bill Hartman, Mike Robertson, Eric Cressey, Jason Ferruggia, Valerie Waters, Martin Berkhan, Mike Boyle, Robert Dos Remedios, and David Jack.
I can’t possibly thank everyone, but these "experts" are a notch above the rest. And a special thanks to
Ted Spiker. You are Legen- (wait for it…) DARY.
My advice: Find someone who is doing what you want, reach out to them, and do all that you can to learn from their model and adjust it to your life and your own style.
INTERACTION BREEDS INSPIRATION
Two years ago
I wasn’t on Twitter. Today, I can’t image doing my job without it. Being able to interact with everyone offers many great insights into your needs, desires, and how I can best help. I will never be able to fully express my gratitude to those who share their thoughts, questions, and stories with me. You inspire me to be better at my job, and I appreciate you all more than you’ll ever know. I will keep working harder to deliver more quality information that helps you.
ANYONE CAN CHANGE THEIR DESTINY
I’ve always believed in the amazing capabilities of the human body. But since I’ve joined the LIVESTRONG.COM team, I’ve read more than 100 success stories, which details the amazing transformations of many different people, all of who overcame incredible hurdles. Starting in 2012, we will be featuring all of these stories more prominently, and I encourage you to share your story as well.
LIFTING WEIGHTS IS (STILL) THE BEST WAY TO LOSE FAT
This one is pretty self-explanatory. Just like dieting, there are many ways that you can drop fat and lose weight. But if you’re looking for the best, most efficient way, there’s no doubt resistance training is the answer. Whether you’re a man or woman, hit the weights and your body will change for the better.
TRUE HEALTH IS BALANCED HEATLH
I’m more convinced than ever that a rigid approach to health is unhealthy. Listen, I live, eat, and sleep health and fitness. I love the gym, enjoy cooking healthy meals, and read scientific journals for fun. (don’t judge me) But fitness and nutrition shouldn’t be a pain. It should be an enjoyable part of your life. So that means taking some days off, enjoying food (and desserts or alcohol, if that’s your preference), and finding balance. I make more time for indulgences than I ever did, and I’m still staying in great condition.
Your health should be one of the biggest priorities in your life, but that doesn’t mean it has to control every aspect of your day. Push yourself hard, set high standards and don't settle for less, but make sure you laugh, smile, enjoy and share your experiences with others. Battling your weight or other health demons is tough enough. Don’t make it harder on yourself. The more mentally relaxed you are, the easier it will be to stay consistent and fight your way to the goals you want to achieve.
Bonus lesson: PAY IT FORWARD
You’ll be surprised how many people genuinely want to help inspire people to become healthier. And your willingness to be a mentor or provide assistance can be the change that makes a difference in this world. I’m as committed as ever to help you in any way that I can, and I hope that inspires you to do the same for others.
To everyone: Happy holidays and thank you for a memorable 2011. I am continually humbled by all of you. Thank you for your support, criticism, and feedback. If there’s one thing I can promise it’s this: We won’t quit, we won’t overlook the present, and we’ll keep listening and doing all we can to help you live strong.
Do you know what’s affecting your health?
It might seem like a ridiculous question. After all, you control what you eat, how much you exercise, and all the other behaviors that influence your overall health.
But if you’re like most people, your actions are oftentimes influenced by the information you receive. And a lot of that information—too much, in fact—is diluted with mistruths, inaccuracies, or in some instances, ridiculousness (yeah, it’s a word) and false promises.
How else would you describe these staggering statistics: Right now 35 percent of all adults are obese and 62 percent are overweight. And as I’ve mentioned before, the future doesn’t look so good, either. Recent estimates show that by the year, 2020 80 percent of the country will be obese.
The simple answer: Eat better and exercise more.
The real answer: Remove the misleading ideas and increase awareness about the bad habits that make it harder for you to be healthy. With that in mind, we’ve put together a guide of the worst trends of 2011. Avoiding these mistakes will give you a better chance of improving your health in 2012.
LACK OF SLEEP
When the National Sleep Foundation announced that Americans were sleeping less with each passing year—and spiking in 2011—it ignited an immediate red flag. For one, it made me focus more on my own sleep struggles. (yes, I’m guilty too) But more importantly, it highlighted a strong potential underlying cause of the obesity battle in adults. Sleep isn’t just important for creating mental clarity, reducing the risk of diabetes and heart problems, and fighting off depression. The amount of sleep you get is directly linked to the ease with which you lose weight and build muscle.
Consider the following facts:
Just three consecutive nights of bad sleep can increase insulin resistance, says researchers. Translation: you're more likely to store fat.
People who sleep less than 6 hours per night also eat an ADDITIONAL 220 calories per day.
Sleeping less alters your hormones, forcing you to experience great and more intense feelings of hunger.
See the trend? Sleep might be the most under-rated aspect of living a healthy life. And that’s exactly why we should all make it a bigger priority in the upcoming year. No excuses.
THE "BEST" DIETS
Diets are nothing new. Every year it seems like there’s a new “fat loss” breakthrough that will help everyone finally reach their goals—and 2011 was no exception. But this past year saw a rise in diets that highlighted the most unsuspecting of suggestions. Among the specialty diets: The HCG Diet (which features human placenta), The Cookie Diet (cookies that include meat protein—yes, meat protein), The Dukan Diet (no carbs and a limit on vegetables) and the Donut Diet (scones and croissants sold separately).
All of these diets have two things in common: They claim to help you lose weight, and all of them lack any substantive research to prove that their approach is actually effective. While any super low calorie diet can lead to weight loss (regardless of what foods you eat), and there’s nothing wrong with the occasional snack or indulgence, none of these options are sustainable or a suggested way to eat. If it seems too good to be true (all snacks all the time) or too odd (no veggies) to be healthy it probably is.
PIZZA IS NOW HEALTHY
Everyone should add more vegetables to their diet. They’re healthy, keep you full, and offer micronutrients that offer endless health benefits. And while it’s rare that I’ll ever argue against eating any vegetable (I consider them free foods and eat them in large quantities), The United States Congress tried to declare in November that frozen pizza qualifies as a vegetable. The reason had nothing to do with nutrition: It was a financial decision that related to foods in schools (and an attempt to avoid upsetting large food companies).
Nevertheless, I wanted to take this chance to clarify the subject: Pizza is not a vegetable. It tastes good, but it’s not a vegetable. Let’s move on.
FAT MAKES YOU FAT
I’ve been trying to fight this debate for the last 10 years, but the issue persists. Whether it’s the virtue of eating whole eggs (and not just the yolk) or enjoying the fat in steaks and nut butter, people still have a hard time believing that fat DOESN’T make them fat.
So I’m here to share it again: It doesn’t. In fact, fat is an essential part of your diet and a vital nutrient that helps balance your hormones in your favor. To prove the importance of fat as a weight loss agent, researchers compared a higher fat diet to one higher in carbs (the typical replacement on low-fat diets). The result: Dieters who ate more fat lost 10 pounds in 25 FEWER days than those who used a high-carb approach.
That’s not to say that you should go fat crazy. There still are some fats that are bad (mainly the evil trans-fats), and overeating is still overeating no matter what you’re consuming. But you should keep in mind that the low-fat fad that started in the 1980s was a gross misunderstanding of the foods you need in your diet.
THE ANTI-COFFEE PUSH
There were several initiatives in the early parts of 2011 to have people kick the coffee habit and replace the old cup of Jo with other energy sources. And while I don’t drink coffee (I don’t like the taste and probably don’t need the caffeine), the benefits of coffee are nothing short of amazing. Recent research has linked coffee to reducing fatigue and helping your workout, fighting diabetes, lowering cholesterol, increasing brain activity, and having more antioxidants than most fruits and vegetables. I’d say that’s reason enough to enjoy your morning…or afternoon…or evening cup of coffee, assuming you can handle the buzz. And if you can’t, most the benefits still exist for those who prefer the decaf version.
DROWNING IN CALORIES
I was shocked when I found out that the average American drinks 550 cans of soda per year. That needs to stop. Now.
THE SHAKE WEIGHT
SNACK ATTACK
A recent analysis found that the average snack is 580 calories. While I now prefer eating 3 large meals per day, I have no problem with the grazing method and eating 4 to 6 smaller meals per day. But if you choose that option make sure your snacks are really snacks, and not just well disguised meals. If you’re trying to lose weight, the grazing method won’t work if you’re overeating. No matter how much some people might believe that eating more means constantly boosting metabolism or keeping insulin levels in check, that’s not really an accurate interpretation of how your body works. Choose the eating plan that’s right for YOU, but understand portion sizes and meal profiles (balancing protein, carbs, and fats) to make the most of your eating plan and see the results you want.
POWER BALANCE
These bracelets seemed like a hoax waiting to happen. And sure enough, it was. The makers of the bracelet, which was supposed to help balance and athletic performance, admitted earlier this year that there was no scientific evidence to back their claims. Unfortunately, that didn’t stop more than 2.5 million people from buying the piece of rubber. I guess Shake Weight owners are in good company.
THE SITUATION
Yeah, I’m talking about that Situation. Apparently he has a “fitness” video.
Watch at your own risk.
TONING SHOES
If I told you that simply wearing shoes would give you the body you desired, would you believe me? My guess is no. But that didn’t stop millions of people from buying several varieties of “toning” shoes. The situation became so egregious that Reebok had to pay $25 million to settle a FTC lawsuit that the marketing claims didn’t transform people’s bodies as advertised.
If you want to get back in shape (or in better shape), the same principles still apply: Exercise and eat well. There are many ways to achieve these goals, but there’s no use trying to beat the system.
FUNCTIONAL TRAINING
The same functional training that was once popular has become the downfall of current fitness practices. That’s because what is “functional” is now more of a gimmick than a solution to make you move and feel better. Real functional training is designed to improve your movement patterns and fix weakness that are created by sedentary lifestyles and exercise programs that are short-sighted and flawed (they lack a balanced approach, which increases the likelihood of injury). That is not what is practiced in many commerical gyms. Instead it's a mix of hybrid exercises that trick you into thinking you're doing your body a favor.
While it might look cool, standing on balance balls for every exercise does not make your muscles work harder or improve your core strength. Just the opposite. Research in the Journal of Strength and Conditioning Research found that when you performed exercises on a stable surface you worked your core more than when on a balance board or ball. That’s because the stable surface allows you to use more weight, which forces you to engage more muscles (and stabilizers) and works you harder.
The balance craze is just one example of an industry that now focuses more on creating fun-looking exercises rather than emphasizing what’s really important: RESULTS. The hope is that through continuing education we can spread the word on what really works, and help ensure that the workouts you perform will help you look and feel good, rather than offer a few moves that do little more than provide a cool party trick.
SUPPLEMENT OVERDOSE
The supplement industry brings in about $30 billion per year. I’m not in finance, but that’s a lot of supplements. I’m not saying that supplements are bad. I use them, believe in them, and for many people they can fill nutritional gaps. But, they are called supplements for a reason. Unfortunately, too many people have become over-reliant on supplements and are looking for the next magic pill or powder to answer their health needs.
Here’s what you need to know: The majority of your nutrition should come from real food. Eat more fruits and vegetables and you will be better off. For protein, whole food sources are superior to powders. Again, the problem is not using supplements, but instead developing unrealistic expectations or becoming dependent on them. (of course, unless use is specified by your doctor)
BONUS:
ARE WE STILL CRUNCHING?
At least three studies came out this year that showed doing crunches and situps don’t give you a flat, toned stomach and don’t burn belly fat. In one study, one group performed crunches 5 days a week while another group did nothing. At the end of the study, there was no difference in belly fat between the two groups.
The lesson: You still can’t out-exercise a bad diet, and you can’t spot reduce. So stop crunching away and focus on the bigger picture with your workouts. Do full body exercises, push yourself hard, eat better and you’ll see the type of changes that hundreds of crunches would never provide.
Thoughts are powerful. Thoughts create. Thoughts can determine who we are in any given moment.
So what am I thinking about? Am I comparing myself to the woman next to me at the gym? To an A-list celebrity? To the way I looked or felt last week or month? Am I accepting or judging? Am I motivating or discouraging? Am I positive or negative? All of these ongoing, persistent thoughts shape me in this moment. My point is that we decide how we want to experience life.
If my thoughts aren’t building me up, how do I reboot and change my perception? This is my trick. When I catch myself being unloving and judging towards myself, I physically extend my hand out and say out loud, “Stop!” The mere act of using my body with my words puts a halt to my repetitive, judgmental voice. From there I substitute that negative thought with something positive. I have a discouraging thought about my body… Stop! Swap Thoughts: Be grateful that I am able to move and exercise; many people do not have the ability.
And here is a curious thought, why is it so easy for us to have compassion and love for other people, yet be so critical to ourselves?
I challenge you to practice what you preach. I learned from a good friend and yoga instructor Mandy Ingber, seven years ago that being compassionate toward yourself, loving who you are and the body you are in today is key. Make a concerted effort to reframe your judgmental thoughts. Think kind words about yourself.
Remember, you decide your experience in this lifetime. Why not choose to create a loving, accepting and compassionate existence? That’s what I’ve decided to do.
I would love to hear how this works for you! Keep me posted on your success.
-Susy
If I was smarter when I was a young health journalist, I probably would have eaten more cake. It’s tasty, I like it, and the infrequent indulgence could have served as the personal experiment I needed to better understand what it takes to be healthy.
When I first started in this industry, I spent more than 10 years educating myself with an overly complicated view of what it takes to be healthy. The desire to take care of my body and be able to help others take care of theirs led me to some extreme measures that weren’t necessary. But in the past five years, I’ve started to see food and health differently and I’ve begun to understand that as complicated as the human body is, making it function optimally isn’t a difficult process.
In fact, here’s a secret about dieting that will make many nutrition guru’s cringe: There isn’t one diet solution. Many eating plans work. And those that aren’t successful oftentimes fail because they are based on pseudo-science, over-complicate the process, and wear you down mentally.
The truth about dieting? It can be boiled down to three simple guidelines that can help you eat better and achieve the body you want.
1. CALORIES ARE (STILL) KING
“Good foods” vs. “bad foods.” It’s one of the oldest nutrition debates. And while we could talk all day about what you should be eating (more on that soon), calories are irrefutably the biggest influence on how much you weigh and how you look. You see, your body is a machine that plays by a simple rule: The law of thermodynamics. I’m no physicist, so I won’t pretend to cover topics in a way that isn’t necessary. Bottom line: If you eat more calories than you burn, you’ll gain weight. If you eat less, you’ll lose weight. This is why one of my favorite pieces of advice is, “You can’t out-exercise a bad diet.” At the end of the day, if you’re over- or under-eating, it’s going to impact how much you weigh. That’s not to say that genetics and hormones don’t play a role in your body composition—they do. Resistance training training also makes a difference, as does the balance of foods you eat. But above everything else, if you’re trying to change your weight, focusing on calories will ensure that good things will happen. I’ve seen it too many times and it’s been replicated repeatedly by science.
The calorie rule is important for mental freedom that is oftentimes crushed during the dieting process, and why so many people hate the concept of dieting. When calories are the bottom line, any diet can include dessert. I know that people disagree, but if you eat snacks and still keep your calories low enough, you will lose weight. There’s plenty of evidence to support this, and until someone much smarter than me proves the law of thermodynamics wrong, we have no reason to believe otherwise. As such, if you want to change the way you look, tracking your calories is the best place to start. If you do the math, you will see changes.
THE TRICK: Most people don’t like counting calories. Admittedly, it can be a pain, but that’s why tools like the
MyPlate Calorie Tracker make your job easier. When people track, most often they set daily calorie goals. I think that’s a little too rigid. Instead, I recommend creating a weekly calorie goal. This gives you more flexibility on a day-to-day basis, and should actually make hitting your goals easier, which will increase your likelihood for success. For instance, if you want to go out to a restaurant and eat a meal, that doesn’t have to sabotage your dietary goals, or you don’t need to starve yourself for the rest of the day. You just adjust your weekly allowance. Just make sure you don’t confuse this approach with, “I can eat whatever I want and then not eat for two days.” That’s called starvation. We’re focusing on creating an eating plan that is both flexible and sustainable.
2. BE FLEXIBLE
Yes, it’s true that you can eat crap and still lose weight. As I’ve mentioned before, there’s living proof that going on a
diet of snack foods can cause you to drop pounds. In fact, a lot of pounds (try 27) and fast (just 10 weeks). But your body is a machine. You can put in bad fuel and still function, but why not use premium all the time, go in for oil checks, and keep the engine working as good as possible? That’s why it’s essential to eat good foods like fruits, vegetables, and lean sources of protein. (meat, fish, poultry for the carnivores, and a variety of hemp, seitan, tempeh, and lentils) Basically, all the natural, “less-processed” foods that are loaded with micronutrients (think vitamins and minerals) that are good for your health. If you eat a good diet, you really don’t need to supplement with much else.
Some people might call this a Paleo approach. I just call it common sense. Unlike all-or-none diet approaches (I’m not picking on any diets), I have no problem with eating grains, enjoying dairy, or even occasionally snacking on some processed foods (yes, it’s true—I actually like white bread). Here’s the thing about food: Unless you have an allergy (very real for many people), or suffer from severe inflammation (another issue that most people don’t realize), there’s no reason why you can’t eat pretty much anything in your diet. Yes, I said anything. With one very BIG caveat: That “everything” should make up a small portion of the total calories you consume in a day or on a weekly basis.
This obviously leaves a lot of room for interpretation. But you know what? I’ve seen enough people improve their health on a variety of diets (high carb, low carb, high fat, high protein) to understand that a lot of different variations work. Personally, I follow a higher protein, moderate fat diet. And my carbohydrates are dependent on how active I am during the day. On days when I lift weights, I bump up my carbohydrates significantly (and drop fat). On the day I don’t lift, I drop my carb intake, bump up how much fat I eat, and keep my protein levels almost the same.
This was done by trial and error—it’s what I’ve found works best for my body. I’m a carnivore. I love chicken, steak, fish, and eggs, so the higher protein diet works for me. Plus, diets that are higher in protein have been shown to be better for your metabolism (protein burns more calories than all other food sources), and it helps you fight against cardiovascular disease, builds muscle, and keeps you fuller for longer periods of time. While some people (mainly bodybuilders) will overestimate how much protein your body needs, I’ve found that consuming a higher percentage of my calories from protein does my body good.
The reason I like the flexible approach is simple: When you eat this way, you get the best of both worlds. You consume the foods that will keep you lean, provide you with the most energy, and keep you healthy. These foods are the foundation of your diet. But you also have the flexibility to occasionally indulge and eat the foods that you love, even though they might not have any “health” value. They are still calories that will be part of your overall eating goal.
The hardest part with dieting is that it can be mentally exhausting. But if you have a big treat once every week, or small treats daily, then that frustration doesn’t exist. It’s better socially, mentally, and in my opinion, physically. The key is keeping yourself on track and making sure that your small indulgence isn’t actually a daily binge.
3. EAT WHEN YOU WANT
I’ll offer you a piece of advice that is something I wish I knew 15 years ago: Eat for YOUR schedule. Lifestyle factors are probably the biggest reason so many diets fail. (that and diets that are ridiculous and require extreme measures like eating 500 calories a day or only living off soup broth). You should never feel forced to fit your life into someone else’s plan. It’s why diets that insist 6 meals per day is the ONLY thing that works, that you can’t eat after 7 p.m., or three protein bars per day are necessary are all a healthy dose of dietary BS. If you follow rules 1 and 2, when you eat—or how often you eat—doesn’t matter. All that does is the total amount you consume and the ratio of proteins-to-fat-to-carbs (and determining the ratio that works best for you).
Now I say that timing isn’t “that” important because there are times that are beneficial to eat. For instance, eating after your workout is important to helping your body recover from the exercise. But this doesn’t mean you have to eat within 30 minutes or your muscles will go to waste. Instead, just remind yourself to eat and fuel up. You’ll notice a difference.
So what does this mean? IF you follow rules 1 and 2, then…
1) Any number of meals per day can work. I used to love eating 5 to 7 mini snacks per day. And if that works for you then follow that plan. But it’s not the only option. There’s nothing wrong with eating 2 or 3 meals per day if that works better for your schedule and your preferences. (eating bigger meals as opposed to grazing on small snacks)
2) You can eat at any time. Whether you’re a big breakfast eater or prefer your meals late at night, the timing doesn’t matter. Do what makes you happy (assuming you follow rules 1 and 2 and your late night meal doesn’t become a 3,000-calorie binge)
3) Your diet doesn’t have to negatively affect your social life or your family life.
When you follow these three tips, you’ll find that your diet becomes simpler and better. Food can be your ally, rather than a constant point of frustration. And as you gain a better understanding of your body and what works for you, you can start becoming more detailed in your dietary approach—if you so choose. But until that day comes, keep it simple. Health—much like fitness—should create happiness and longevity and shouldn’t cause stress. This is your life, after all. Enjoy it.
At the end of the day, remind yourself that food and eating should be pleasurable. So find out how much you should be eating, focus on maintaining a good balance of healthy foods, and don’t stress the minor details. You’ll soon find that you can eat your cake, and have the body you want too.
“I can’t do this. Just let me go.”
I stared back into the eyes of the complete stranger. The young girl, maybe 20 years old, was hanging on for her life, her ponytail bobbing and bright green shirt flailing in the light breeze.
“I know I can’t do this.”
There I was, dangling off the top of a half-pipe holding onto the girl. Half of my body was hanging over unsupported, while my tired legs held me in place. My hands were locked in an iron grip around the wrists of the stranger, as her legs kicked violently beneath her. Let go and she would fall to the bottom. The drop would mostly likely be fairly innocent; a bruise or maybe a stinging burn that would hurt more the next day.
But letting go wasn’t an option. Sliding back to the bottom of this half-pipe obstacle would have caused damaging consequences that were more mental than physical. On the small scale, failing to scale the half-pipe might have forced her to go around the obstacle on her way the finish line. But more importantly, it would have reinforced that there were certain goals she couldn’t achieve. So I gave my new dangling friend a brief pep talk and a simple command.
“You will do this.”
On Sunday, I participated in a Tough Mudder. For those you not familiar with the event, it’s a 12-mile run that mixes in a variety of physical obstacles. Everything from scaling a 12-foot wall, running through electrical wires (they shock you), to swimming underwater in a freezing tub (the “Chernobyl Jacuzzi”). The event is both physically challenging and mentally draining. You have to endure the race, the obstacles, and a lot of mud. For me, the race wasn’t as much about what I can accomplish as it was a lesson on becoming successful and building healthier attitudes and behaviors. I had a great time, step outside my comfort zone, and by the time the race was over, one of my long-held beliefs on health had changed.
I've always felt that creating a healthy lifestyle was primarily dependent on the individual. After all, no one can force you to eat the right foods, make time for exercise, or not engage in risky health behaviors. That’s not to say that friends, peers, and teachers/trainers/nutritionists can’t play an influential role. But it was my belief that if someone really wanted to make a change, the bulk of their success would depend on their ability to self-motivate.
And yet, ever since I joined the LIVESTRONG.COM team, my beliefs have been shifting. I’ve read hundreds of your success stories where the motivation for change wasn’t necessarily a dramatic life event, but instead being inspired by the success of another person. I’ve seen health battles won in our community forums, challenges faced—and achieved—in our Dares section, and conversations and encouragement on Facebook and Twitter that reaffirmed that LIVESTRONG.COM is more than a site that provides information on health, fitness, nutrition and healthy living. This is a community that creates change. So could it be that a collective approach is a vital part of individual change?
For me, that question was answered yesterday. The Tough Mudder was the perfect example of how a “team” approach to your health can help you achieve things you never thought possible. When I decided to participate in the “race,” it was at the suggestion of my editorial mentor, Ted Spiker. Had it not been for him, I probably would have never done anything like this. I am a self-professed fitness crusader. I embrace health and fitness challenges, but the one thing I’ve always avoided are races. After all, I’d lift weights and run sprints all day rather than run even one mile. But the Mudder was the chance to take on something new, and do it with the support of a team. And in the months of preparation for the race, the motivational emails we shared (Spiker and the rest of my team live in Florida) motivated me to believe that I could do something I never thought possible: Run 12 miles.
My ability to finish the course could be considered an aberration. I’m a self-motivated person who exercises and eats healthy for a living. But that’s not necessarily the case for the 6,000-plus people who I saw and helped on the Mudder course. The participants came in all shapes, ages, and sizes. But the common thread: All of them relied on others to succeed. You see, many of the obstacles couldn’t be successfully achieved alone. You needed people helping you over the walls, climbing over hay barrels, jumping off a 15-foot plank, pulling you out of freezing water, and yes—even creating a human pulley system that lifted people up and above the half-pipe.
The goal of the Mudder isn’t about racing for time. It’s about reaching the finish line and completing the race. The “end result” mentality is one that could serve a lot of people in their own health crusade. Short term goals are good and a part of a solid plan. But the bottom-line should always be what matters most—whether that means taking 6 weeks to exercise, 6 months to diet, or 6 hours to complete the race. In the end, if you reach your goal, that’s all that matters. And if you have doubts or hit a wall, the help of peers is probably the best way to ensure that failure isn’t an option. A good support system can offer what no workout program or diet can ever provide: The ability to compensate for your weaknesses and ensure that success is the only option.
In order to achieve your ideal health, you don’t need to act perfect all the time. You just need the right support and assistance to keep you pushing you forward.
As for the girl—she never tasted failure. We pulled her over the ledge and she was able to succeed. As we climbed to the bottom of the half-pipe, she was beaming and gave me a hug.
“Thank you for not letting go." she said. "I never thought I could do something like that. That was awesome.”
Awesome, indeed.
EDITOR'S NOTE: THE FOLLOWING POST IS A GUEST BLOG FROM JIM SMITH, strength coach at Diesel Strength & Conditioning, and the creator of AMPED!
What if I told you there was a way to for you to feel amazing from the very first set of your workout to the end—and have a great training session every time? It’s possible, but the secret has nothing to do with reps and sets, and everything to do what you do before your workout begins.
Working out and getting fit is supposed to make you feel better, help you get stronger and reach your fitness goals. But stress in the workplace and sedentary lifestyles have left most people with bad posture and restricted movements. This, along with typical flaws in workout design can quickly lead to overuse injuries and limitations in how you move. The only way to overcome these problems: A good warmup.
A comprehensive preparation routine will allow you to lift more, recover faster and have better overall movement—in and out of the gym. It will also help you to restore balance in the strength of your muscles, which will improve their function and your posture at the same time.
Benefits of a Good Warm-up
The warmup charges up your body prior to the workout, increases your core temperature and makes sure you're ready to go as soon as you grab that first weight. It also helps to mentally prepare you and serve as a transition from the office to the gym.
A good warm-up is done in three stages. The first stage sets the tone and starts with some form of self-massage, typically referred to as self-myofascial release or SMR. This stage improves the quality of your muscles and soft tissue, which helps them extend and contract better. It also frees up some of the restrictions from long-duration slouched postures associated with a busy lifestyle (think about your office work or long commutes).
The next stage includes exercises that improve your overall movement and mobility. Full body movements, done through a full range of motion, should allow your body to work as it is intended. Some examples might include a full range bodyweight squat or a pull-up done from an extended arm position until your chin is over the bar.
Finally, as you transition from the warmup to the workout, you should focus on activating the muscles that have been shut down due to poor posture, and start charging up your body for the upcoming demands of the workout. Most times, this means targeting the muscles of your upper back and those that stabilize and engage movements in your hips. This will help improve the function of your shoulders and immediately work to help you achieve better full body neutral posture.
Here are some very effective warmup movements that can be used for your pre-workout routine.
Stage 1: FOAM ROLLING (10 to 30 seconds on each area x 1-3 sets)
Glutes and Piriformis
Thoracic spine
Upper back
Chest
Stage 2: DYNAMIC MOBILITY (1-2 sets of 6 to 10 reps)
Extension with rotation
Lat/back stretch
Cradle walks
Bodyweight squats
Stage 3: ACTIVATION (1-2 sets of 8-12 reps)
Rotator cuff "Y" exercise
Face pulls
Kettlebell swings
Glute bridge
