Dear Eggs,
For the last 20 years you have been one of my best friends. We’ve laughed together. We’ve cried together. And we’ve spent endless breakfasts, lunches, and dinners together. You’ve always been there for me, but I have a confession: I went behind your back.
Don’t worry. It’s not what you think. I didn’t cheat on you, but I did force you into a committed relationship with me. You see, I approached the
American Egg Board with an idea: What if I proved that eggs were healthy? Sacrificed my body for the sake of science to protect your reputation and discover the truth.
Despite all these years of health and happiness, there's still legitimate concern that I shouldn't be eating you regularly. People worry that your delicious yellow yolk will raise my cholesterol, clog my arteries, and fill my belly with fat. And in some respects I can understand the skepticism. After all, how can something that tastes so good—and
enhance the flavor of so many foods—be healthy for you?
I’ve heard all the dirty rumors. People say that egg whites are better and that the yolk is nothing but trash. That only your brown cousins are healthy. Or that you should be avoided altogether.
Finally I had enough. I started wondering myself, "Could I be wrong? Could you really be bad for me?"
I’ve read all the studies that say that
eggs are healthy. And that they are good for cholesterol and don’t make you fat. But I needed a stronger commitment. This is my health and my body.
So here’s how "The Great Egg-speriment" will work: I’m going to eat 2 or 3 of you EVERY day for the next two months. I’ll assess my weight, take all the necessary blood tests, and even see if my lean body mass changes. You know beach season is just a few months away.
I figure it’s best this way. It's not you, it's me. And we'll be stronger because of this test. Seriously. After this is all done, we'll look back and know we did the right thing. I think that you’ll finally have your freedom. People will know that you’re healthy and delicious and can be enjoyed as part of a balanced diet.
I’m excited to begin this next phase together, so much so that I’m making our journey public. I'll be blogging about my experiences and sharing the results with everyone. I hope you’re ready for the spotlight because after this there is no turning back.
Your buddy,
Born
(Full disclosure: You might see ads from the American Egg Board on LIVESTRONG.COM. But The Great Egg-speriment was my editorial idea and something that I’ve wanted to do. The tests and results will not be controlled or influenced in any way by the American Egg Board. And in no way is the American Egg Board contributing to my egg consumption or paying for my food. This is a Born original and the posts will accurately reflect what I experience during the process.)
When I was 13 years old I had my first experience with a personal trainer. Some might think I was too young for one-on-one training and what I needed was to spend more time running outside and less time grabbing seconds (and thirds) of my mom’s Rice Krispie treats. At the time, I was a playing a lot of tennis and my body was routinely failing me. I wanted to improve, so naturally a trainer seemed like a good solution.
It was one the best decisions I ever made as a young athlete. That summer I became faster, stronger, and a better tennis player. Unfortunately, I was also terribly lazy, quit working out, and abandoned non-sports activity for several years.
Despite my early success and many other great experiences, today’s training situation is in need of a complete overhaul if people are to become healthier.
I’ve said many times that I don’t believe in excuses. At the end of the day, it’s up to you to take care of your health, eat better, and make your way to the gym. That has not changed. Hold yourself accountable, look in the mirror, and ask yourself, “Do I care about myself?” And then follow up with, “Am I doing all I can to make myself healthy?”
If you start there every day, you’ll probably do a better job of motivating yourself to stay active and eat well.
But I also know that finding the will to exercise is not innate to most people. And eating bad foods is something that is programmed into the social fabric of our society. Those are not excuses; it’s reality. And in order to overcome those hurdles, we need help and support. Some of that can come from family and friends, but the gym is supposed to be one of the arms of support, and for the most part, it is failing miserably.
I travel and visit gyms in every state and while it genuinely hurts to say this, most facilities are bad. That’s not to say all trainers are bad. There are some incredible facilities with great staffs. And there are some bad facilities with talented trainers. But on the whole, the training business needs to change their model and become better at what they do. I’m optimistic that change can occur because many of the failures are due to a lack of effort. Take these three examples:
Distracted Trainers
If I see one more trainer playing on an iPod or talking to other people while a client is training I might have to take action. When you are training a client—especially when they are paying you good money—all of your attention should be on them. You should be watching their form, keeping them mentally focused, and letting them know that you care about their success.
Lack of Personalization
Let’s be honest: Diet is extremely important to any results you’ll see. And it’s true that many people sabotage their hard work in the gym with poor eating habits. But there is a method and madness behind training as well. A fat loss program and a muscle-building program are not the same. And yet, many trainers will design their workouts that way. It shows a fundamental misunderstanding of how to program a workout.
Listen—I am not the training expert. I am a translator who has worked with some of the smartest minds in the industry and learn from their rules, mistakes, and lessons. There is a very specific science to creating a workout and the design is determined by your goals, your strengths, and your weaknesses. Anyone who tells you otherwise—and that is many trainers—is giving you the wrong idea and is someone you can’t trust.
No Fundamental System
While personalization is important, it can go too far. Consider this the bootcamp paradox—where every workout is different and creates the "feeling" that what you're doing is correct. As I mentioned before, good workouts have a design. And great trainers have a belief system that influences how they create programs. That’s what allows you to build success; you find a plan and strategic approach that works and then adjust based on the needs on the client. Those trainers who don’t understand why they are picking exercises and don’t know why they are structured a certain way are just as dangerous as those who prescribe the exact same program for everyone, regardless of goals. When looking for a good trainer, you should ask questions about the design. Even if you don’t know much about fitness, you can usually tell if someone is talking confidently about a topic or just spewing BS.
Lack of Continuing Education
This is one of the biggest problems in the industry. Many trainers will earn their certification and then just focus on training clients. The training part is good—great trainers are born in the trenches, working day in and day out with clients. But just like any other business, nothing in the fitness and health industry is static. Every day trainers should be working to become smarter and better. And the way to do that is to learn from other experts, read books, and attend seminars. If I’m a client, I’m asking trainers how many seminars they attend per year or how many books they read. If they’re not trying to get better at their job, why should you put your faith in them?
The Real Issue
Those problems can be solved easily. But the biggest change has to come from an overall approach to the gym experience. Fitness and health facilities have forgotten one simple factor: That their clients are real people. These people—YOU—are coming to them out of need. You want to get back in shape, feel healthier, and see results. And yet, there’s a lack of customer service that is the fundamental attribute of any good business. Fitness is a huge industry, but it’s poorly run because it’s not designed to take care of the consumer.
Just think about how many people switch gyms. Or never work with trainers because of lack of results or steep prices or inflexibility. Most gyms—not all—have one goal: Get you in and sign you up at a “reduced” rate. After that, most gyms forget about you. They’ve roped you in to a long-term deal and now your results and happiness are secondary. Inevitably, this is why many people don’t like the gym—because there is a lack of attention to the consumer beyond the point of payment.
Alwyn Cosgrove, a very talented trainer and owner of
Results Fitness—one of the most successful gyms in the country—built his facility the right way. He realized that training was a business that started with clients. I've heard Cosgrove mention the book Peak (by Chip Conley) as a good read on how to build a successful business. The book addresses the three tiers of customer service. The first is your fundamental needs. In gym speak, this means having a space, equipment, and the option to receive personal training. Maybe there are more bells and whistles, but that’s just the foundation of a good gym. And yet that’s where most facilities stop.
The second tier is meeting desires. That is, what do you want to achieve? And what are the barriers that stand in your way? A good facility will cater to those preferences.
The final step: Address unrecognized needs. This last step is what defines the cream of the crop.
Let’s be honest: Few gyms take this approach to creating an experience that considers you. And while I don’t blame gyms for the country’s health struggles, they don’t do enough to reverse the trend. To prove the point, I reached out on
Twitter and asked users if they are happy with their gym.
The results: 87% of respondents said they were unhappy.
Think about that. That’s a bad sign when the majority of people who are responding are probably those who enjoy activity and will go to the gym regardless of the experience.
What about the rest of the people? What about those who struggle every day to pull themselves out of bed or drive themselves to work out after a long day of work?
These people need the gym to become a place of fun. A place they can trust. A place that is worth their money.
At any favorite hangout—whether restaurants, bars, coffee shops—people attend because of the experience. Fitness should be no different. And yet the business routinely drops the ball.
There isn’t a quick fix to this. I’m calling out all the fitness facilities to make a stand and improve their customer service. Get back to focusing on the client and providing services that will make them comfortable; Hiring a staff that cares about their own success as trainers and the success of their clients.
There is a fight going on for improved health, and we need everyone in the industry on board and helping the cause.
We’ll do our part at LIVESTRONG.COM to provide the information and guidance that will help you build confidence and knowledge. It should enable you to eat healthier and even take exercise into your own hands.
But at the end of the day, we still need gyms to play their part. It’s time for them to acknowledge their faults and step up to the challenge.
In 2007, a new diet craze that started online took the nation by storm and positioned itself as the final solution to stubborn fat loss. The plan was low in carbohydrates, high in protein, and avoided fruit, nuts, and most dairy. On the surface, it wasn’t much different than other diets. And when Women’s World magazine boldly claimed “Better than Gastric Bypass,” the foundation had been set for the general public to take this new eating style for a ride—and crash.
Known as the Kimkins Diet, the program was one of the most dangerous plans ever shared—a starvation diet that endorsed the use of laxatives. The Kimkins Diet was created by Heidi Diaz, an obese woman who despite the absence of any credentials still turned her fake diet into a million dollar business.
Eventually, the public clamped down on the Kimkins calamity, but not before many suffered from health complications and even more wondered how a charlatan could fool so many.
While this wasn’t the first diet scam to run rampant, it was one of the bigger deceptions caused by a faux expert. More importantly, it was a microcosm of the biggest danger in the healthy industry: The overwhelming amount of misinformation.
As the internet continues to publish limitless amounts of content each day, separating the truth from the trash is becoming more difficult. In fact, it’s one of the challenges of my job. We're constantly reviewing our content to make sure it’s updated, accurate, and representative of the most recent findings in health, fitness, and nutrition. It’s a never-ending process that we undertake to make sure that you can trust the information you find on this site.
But you should feel empowered that you can make the right choices. That’s why we went out to our trusted experts at LIVESTRONG.COM—those with years of experience, educational background, and continual results—to create a foolproof plan that will help protect you from bad information and seedy experts.
It’s time to put you in the driver’s seat of identifying credible health information. Use these 9 guidelines—for in-person meetings and the content you find online—as a way to determine the best plan for your body.
DEMAND AN EXPLANATION
“The first thing I would recommend is to ask the expert to justify everything they recommend for you to do,” says
Eric Cressey, M.A, C.S.C.S, owner of Cressey Performance. The expert should always have a clear, logical explanation for “what, why, and how” and be able to explain in a way that anyone can understand. You'd be amazed by how many “experts” have no idea why they do what they do.
Experts are teachers. And if they can’t share the lesson—whether in person or on a website—then their class isn’t worth taking and won’t help you reach your goals.
LOOK AT THE CLIENT MODEL
Here’s something most people never ask: How do the experts acquire their clients and prestige? Is it referrals from satisfied current clients, or are they simply handed these individuals by a gym? The best experts almost always emerge from pure word-of-mouth from real people who are seeing real results, says Cressey.
LOOK FOR BRAND APPROVAL
The fitness industry is a crowded place, and it's hard to tell the good folks from the bad. There are some legitimate experts out there, but separating the sharks and charlatans from those who really want to help you isn't easy if you don't know what to look for, says John Romaniello, C.P.T, and owner of
Roman Fitness Systems.
Simple things like a nice website or an active Facebook page indicate money and time invested, respectively, but don't offer a real indication of whether the person has expertise. Even the letters behind someone's name, while a good start, isn't enough to see the full picture; after all, getting certified says more about your ability to pass a test than it does about your ability to work with clients.
If an expert has been repeatedly published in a respectable and established outlet, this can be a simple litmus test to support their legitimacy. While the Kimkins Diet proved there are flaws to this approach, certain brands have checks and balances to ensure that bad information doesn’t spread to the masses. After all, unlike blogs or information products, which people can create themselves, getting your name into a magazine or book from a respected brand requires something specific: The approval of an editor at the least, and a board at the most, says Romaniello.
Trusted brands are staffed with editors whose specific jobs is to vet the experts and turn others away. These publications aren't going to risk their reputations on someone who hasn't proven their knowledge; so the "testing" process to get published can be pretty rigorous for authors.
It’s not a perfect process, but a good barometer is being published repeatedly. That means several editors and gatekeepers in the industry are looking for holes in the information and still deeming it credible and effective for your life.
EXPECT PERSONALIZATION
If you’re working one-on-one with an expert, everything that is done should be specific to your situation. And yet, many diet and fitness coaches oftentimes provide a cookie-cutter program that doesn’t consider your limitations, weaknesses, or past struggles, says Jim Smith, C.S.C.S., owner of
Diesel Strength and Conditioning. Anyone can hunt down a workout program or an eating strategy. The people who can help you see results are the ones who design a plan that specifically addresses your
dysfunctions and obstacles and finds a way to help you succeed.
START WITH AN ASSESSMENT
Any fitness or nutrition professional that tries to “help” someone without first taking them through a proper assessment has failed before they even began, says
Tony Gentilcore, C.S.C.S, C.P.T, co-founder of Cressey Performance. Think of it this way: What would you think of a physician who didn't take the time to better understand your background and unique history? You'd probably never give them your business. A trip to the nutritionist or trainer is no different than a visit to your doctor—and just as important for your health. Anyone who doesn’t require an assessment is simply wasting your time and can’t possibly create the best program for you, says Gentilcore.
TREAT YOUR HEALTH LIKE A JOB
If you’re an employer hiring for a position, you almost always require references. Your approach to online content should be no different. A good looking site could be an indication of credibility, but all it really means is that the person invested money in their product. Instead of trusting anything on face value, you should do your homework, suggests
Craig Ballantyne, C.S.C.S, creator of Turbulence Training. Start by searching on places link LinkedIn and looking at references. Google them. Look at their videos on YouTube. Don’t put your health in the hands of someone based on one resource. Do your homework and be convinced that their information can actually help.
TRUST IN EXPERIENCE
A background and education are important for the development of expertise. That being said, a degree—and in particular advanced degree—tells you a person knows information. But that is only the foundation. The people you trust need to be able to apply the facts to real life situations and prove their success over and over again, says Martin Rooney, C.S.C.S, P.T, founder of
Training For Warriors.
The 10,000 hour rule or 10 years in the trenches, discussed in the book Outliers by Malcolm Gladwell, is really accurate and I think a good thing to use to determine if someone is an expert, adds
Rachel Cosgrove, C.S.C.S., co-founder of Results Fitness.
You know that success stories can help prove legitimacy, but there’s also the test of time. Real experts earn their stripes and can prove it with years of experience and consistency throughout. Only using the 10,000-hour rule doesn't work in fitness because things are changing so quickly that experts need to use the most current information and research in their practice, adds Cosgrove. They must still be in the trenches, still doing it. Someone doesn’t have to be “older” to be good at their job, but there’s something to be said for an expert who can repeatedly adapt to the situation and continually help people become better.
ASK FOR VISUAL PROOF
Trainers and nutritionists exist for one reason: To help you achieve results. That’s their calling card and the greatest indication of their legitimacy and expertise. If they have success, then they should have proof—usually in the form of before and after pictures, says Romaniello. But don’t settle for a few Polaroid’s—ask for a lot. “No matter what field you are in, you should have visible results,” says Cosgrove.
SEEING ISN’T ALWAYS BELIEVING
“While on some level it’s important to “look” the part, I'm by far more concerned with a trainer’s ability to get results for his clients than whether he has abs,” says Romaniello. There are a lot of piss-poor trainers who are in great shape; by the same token, some of the greatest minds in this industry looked more like math teachers than fitness models.
I’ve said many times that health is nothing more than a game.
Typically, you’ll find two types of players: One is rational, patient, and realistic about what can be accomplished in time. They track their diets and workouts, take everything slow and steady, and find ways to create a lifestyle that is generally considered healthy.
The other is ambitious, edgy, and skeptical about what can be accomplished. They are renegades. They purchase supplements, look for quick fixes, and have higher rates of failure—yet sometimes experience tremendous success because of their willingness to take risks and aggressively approach their goals.
Which persona routinely has the best results?
Surprisingly, it’s neither. Most people believe that the patient approach is the best route for seeing results, but the patient group has its flaws and can learn something from the ambitious desires of those looking for results immediately. Success requires a certain tenacity that pushes you a little bit harder than you thought possible. And the impatient dreamers need to understand that permanent change isn’t waiting in a bottle or earned in the short term. It’s proven every day with repeated effort.
The best approach is one that combines the best attributes of both worlds: Push the envelope and expect success, but be patient enough to see the investment come to fruition. Sure, there are some failures along the way, but with the right approach, a long-term payoff is oftentimes the outcome.
Here at LIVESTRONG.COM, we want to enable you to create your own hybrid approach to fitness. We understand that building a thorough understanding of health and fitness can take years—decades, in fact—of study, research, and application. But that doesn’t mean that you have to wait that long to make changes to your life.
This month, we gave our advisors with one task: Turn you into an instant expert.
We’re not talking quick fixes or gimmicks. This is information that you can apply now and benefit from immediately, and you can also repeatedly use in your never-ending journey towards health.
Apply any of these 12 instant expert tips to your life, and you’ll possess the one quality that is most important in the health game: Success.
Your Goal: Lift More Weight
The Solution: Work your Grip
One of the biggest mistakes most people make in the gym is also one of the easiest to fix. When performing exercises where you are holding a weight, make sure that you grip the barbell, dumbbell, or kettlebell tight. Not only does this create more stability (which makes it easier to move the weight), it also creates something known as radiant tension. That is, the tension you create in your hand moves from your wrist (through your forearms), to your elbow, and into your shoulder. This tension creates more neural activation, which can help you move more weight or perform more reps or sets.
Your Goal: Eat Fewer Calories
The Solution: Watch your snacking habits
There are many diet strategies that work for weight loss. Recently, the most common trend has been to eat 5 to 6 smaller meals during the course of the day. While we could argue the benefits and detriments of this approach, the small meal strategy can work—as long as you’re wary of the timing of those meals. According to
recent research, those who snack between breakfast and lunch are more likely to gain weight than those who spread out their meals more often. This isn’t a hard-written rule (morning eating doesn’t guarantee weight gain). But it does show that people need to learn to separate real hunger from boredom. Most people eat because they think they have to—not because they need to. Remember, eating every 2 to 3 hours is not necessary to boost your metabolism. So set a plan that works for you, and then eat on your time.
Your Goal: Fight off hunger
The Solution: Eat More (drink less)
Protein shakes and smoothies are popular, oftentimes delicious, and very convenient. But they’re also very unfulfilling. In fact, every time you drink your calories—whether it’s a sugary soda or a healthy shake—you are
less likely to feel satisfied and more likely to continue eating or drinking to satisfy your hunger or thirst. As a rule of thumb, the more solid foods you eat the
fuller you’ll feel. So leave liquid calories as a backup option or a minimal part of your diet for the best results. That is, of course, unless you like feeling hungry and eating more.
Your Goal: Find a Supplement that Works
The Solution: Fish Oil
There are very few supplements that I think should be included in everyone’s diet. Fish oil is one of them. Among its numerous benefits, fish oil has been linked to improved cardiovascular health, better brain functioning, and reduced inflammation. But recent research has also suggested that fish oil can improve muscle growth (via muscle protein synthesis), and might even help fat loss as well (via improved fat oxidation)—although don’t anticipate anything dramatic. If you’re looking to add this to your routine, try to consume a combination of around 3 grams of EPA/DHA.
Your Goal: Stop Feeling Tired in the Morning
The Solution: Time your Sleep
Ever wonder why some days you wake up feeling refreshed and ready, and other days you can’t pull yourself out of bed? The issue could be your sleep cycle. After all, while the amount of time you sleep is important, so is the timing of your sleep cycle. Here’s a quick primer, according to the Center for Applied Cognitive Studies:
“Studies show that the length of sleep is not what causes us to be refreshed upon waking. The key factor is the number of complete sleep cycles we enjoy. Each sleep cycle contains five distinct phases, which exhibit different brain-wave patterns.”
We could dig into all the details, but each sleep cycle lasts about 90 minutes. Therefore, it’s best for you to time your sleep in 90 minute intervals to guarantee that you don’t wake yourself during your deeper stages of sleep, which will leave you craving your bed and desiring more rest, instead of being ready to take on the day. That means sleeping 7.5 hours (5 complete cycles) instead of exactly 8 hours (5.3 sleep cycles) could leave you more refreshed.
Your Goal: Stay accountable on your Fitness Plan
Your Solution: Use Your Cell Phone
For years accountability has been identified as one of the key factors attributed to success on a fitness plan. (whether weight loss, muscle gain, or sports performance) But establishing a network that keeps you on task is always easier said than done. Turns out, your mobile device could be your savior. Recent research at Temple found that people who used accountability networks that provided feedback from Facebook and text messages 3 times per week lost more weight than those who just used Facebook or received no extra help. By receiving texts and Facebook feedback, the individuals not only shared their goals (accountability) but also received real-time feedback, which improve self-monitoring and helped created behavioral change.
You Goal: Jumpstart your Workout
Your Solution: Pour a cup of coffee
I don’t drink coffee. Or Red Bull. Or any other energy drink. But I’d be doing a disservice if I didn’t point out that
numerous studies have highlighted the benefits of caffeine. Research shows that it can boost your mood, help you fight off fatigue, and improve your overall gym performance. So if you’re looking for a boost, caffeine appears to be a solution. The caveat: Some people do build up sensitivities, so start slowly. And research hasn’t identified the ideal dose, so tread lightly and don’t use this as your excuse to start each day with four, double-shots of espresso.
(note: adding cream/sugar to your coffee is not part of the performance-enhancing benefits of caffeine. But it is a nice way to gain unwanted weight).
Your Goal: Make Time for a Workout
Your Solution: Buy a stopwatch
The most common complaint about fitness always revolves around a lack of time. So instead of worrying about creating more time in your day, just make less time for your workouts—with one tiny exception. Your workout intensity needs to increase. Fast-paced timed workouts (oftentimes called metabolic conditioning) are great for anyone who wants to get back in shape in a short period of time. But the key is adhering to timing of the workouts. Most of these fat-burning plans consist of timed sets (doing an exercise for a given period of time, instead of counting for a goal number of reps), and following a short, specific amount of rest. If you’re going to follow these types of programs, do it right and don’t cheat. Bring a stopwatch and you’ll be surprised how long 30 seconds can feel (when doing an exercise), and how short it feels when you recover.
Want to try it out? We recommend our “
11-Minute Workout.” No gimmicks, no joke. Just real results. Give it a try and see for yourself.
Your Goal: Break out of a Diet Rut
Your Solution: Break the Rules
Try something new. And when I saw new, I mean really new. About 6 months ago I tried intermittent fasting. It sounded crazy, but had just enough research behind it that I felt safe giving it a go. The result? Despite being busier than ever, I’ve maintained my weight, dropped body fat, and increased my strength. Best of all? I no longer deal with hunger issues (or overeating), which was always my issue. It’s not that intermittent fasting is the end-all solution. Far from it. But it’s a technique that fit much better with my schedule, and that made compliance much easier. The more compliant you are, the more likely your will succeed on your diet (regardless of the plan). It’s so simple that
even scientists agree it’s true.
You Goal: Eliminate Aches and Pains
You Solution: Foam roll.
Just do it. It won’t feel good during, but it will change your life after. One of the best decisions I’ve made is
foam rolling. Your body needs it, so what are you waiting for?
Your Goal: Eat more carbs
Your Solution: Carb cycle
Nowhere does it say that in order to lose weight or be healthy you need to restrict all carbs. You just have to be smarter about your approach. One technique that works is called
carb cycling. There are many variations, but the simplest form to try out consists of altering your carb intake based on the days you exercise. That is, on the days you work out, take in more carbs and enjoy some of your favorite foods. On the days you don’t train, just taper the carbs and keep it mostly to vegetables and maybe a few fruits. Yes, it’s a sacrifice. But you won’t be hungry on the low carb days (loading up on proteins, fats, and veggies will keep you very full), and you’ll be surprised at how much you can still eat some of your favorites (like bread and cereal) and still lose weight.
Your Goal: See More Results from Training
Your Solution: Stop changing your workouts so often.
Most people worry about becoming bored or enjoying their workout. You know what I find enjoyable? Real, visible results. If you have a good workout and stay consistent, that’s what you’ll see. But it won’t happen as fast or as effectively if you are stricken with workout ADD. That’s not to say weight training is the only exercise that counts. I believe that you should find the type of activity you enjoy and do it. But when it comes to resistance training, too many people haphazardly exercise rather than follow a plan. And that alone is the reason why so many people fail.
When I decided to write about “abs” this week, I knew that I was taking a risk. It’s not that people wouldn’t be interested: Pick up any fitness magazine or look at a healthy-living website, you’ll see that there isn’t a more over-played sell than abs.
But many people hate the concept of abs because they represent a superficial goal that creates societal pressure to obtain a certain image. In reality, abs are not a representation of distorted body image. They are the end-goal of eating healthy, exercising, and working hard to take care of your body. And isn’t that what we should be doing on a daily basis?
At the core of the “abs debate” isn’t whether abs are good or bad (they’re good), it’s whether they represent an unrealistic goal that does more harm than good. After all, many people would argue that abs are NOT made in the kitchen or they gym—they’re created by your parents. And new research seems to support that idea. Leaving one simple question: Are some people doomed to be fat?
I found myself rethinking this question after reading a
great article by acclaimed fitness writer Lou Schuler. Lou is one of the best in the industry, and his blog post pointed out some thought-provoking research.
Most notably, a recent study estimated that 65 percent of your weight is determined by your genetics. (let that sink in)
In other words, if this research is accurate (keep in mind it’s just one study’s estimate), then all your hard work would only account for 35 percent of your results. Some might argue that even if you do your best, 35 percent won’t be enough to overcome your body’s predisposition to gain weight. (or on the other end of the spectrum, remain skinny)
The idea is based on a variation of “
set point theory,” which shows that your weight is a combination of genes and environmental factors.
On some level, this makes complete sense. There are plenty of people who diet, exercise hard, and can’t seem to lose weight (or gain muscle). Even when they track calories and log their works, nothing seems to change.
On the other hand, some people seem to be born with abs. I’ll be honest: After working with fitness models for years, some of the BEST looking models are surprisingly un-fit. And they’re not Photoshopped. They just happen to look much better than the average person.
Genetics are a great thing—if they work in your favor. And if not, your journey to lose weight can be frustrating and at times appear helpless.
So where does that leave you?
With a simple choice: Make excuses or work harder.
Don’t fool yourself into thinking that it’s more complex. Whether you have great genetics or were dealt a bad hand, your health and longevity depend on how much effort you’re willing to spend to take care of your body.
Listen, it’s easy to quit. It’s convenient to have a scapegoat and say that you can’t get in shape or can’t lose weight because you weren’t designed to have a certain body.
But those are mental limitations. Not physical. That’s being intimidated by the hurdles instead of keeping your eyes on the finish line.
Nowhere in any of this research does it say that losing fat is impossible. Sometimes, even when you’re working hard, you’re
making mistakes and not even realizing how they are sabotaging your results. And as
Chris,
Robin, and
Joe have shown—you can lose a lot of weight and completely change your body. None of these people had bodies that made you think “genetically blessed.” But now they are fit, healthy, and look the way they want. And that has nothing to do with abs or body image. It's about self-respect and the desire and will to change.
Listen, I understand. I’ve been there too. Growing up I was always overweight. It used to be so bad that I told people I was allergic to chlorine so I could wear a t-shirt in the pool. It was a struggle and my weight hurt my soul and my confidence. My genetics appeared predisposed to me to a life of being overweight. Look at a piece of cake and I’d gain weight. Touch a barbell and I’d lose muscle.
Ask anyone who knows me, and they’ll tell you: I was overweight growing up (I needed pants specifically tailored for someone as short and wide as me). And when I lost weight (finally) I became so skinny-fat that you’d have thought my body was allergic to muscle.
But I worked at it. And I never quit. Because the only limits that really exist are the ones you place on yourself.
And I didn’t do it for abs or a rock-hard body. I did it because I wanted to be better. And I wanted to prove to myself what I could accomplish if I worked at it and never ever gave in.
Here’s what I learned from my journey and the hundreds that I’ve had the privilege to read: You can be the person you want to be.
For some, it just takes longer and more work. But when you achieve your goal—and you will—you’ll KNOW that you can achieve anything.
If at any point you’ve lost focus or maybe set aside a particular goal, this is for you. Whether you want to lose fat, gain muscle, have six-pack abs, lose baby weight, fight obesity, quit smoking, climb a mountain, play a sport, or simply have the urge to walk around the block and do it consistently. Your goal is personal. This is about creating a new mindset.
Forget your genetics. Realize that dreams are a reality that require patience and hard work.
Don’t worry about abs, or thinness or being skinny. They might be superficial goals, but they are someone’s goals. And as long as people aren’t obsessive or taking dangerous measures (neither is acceptable and both are very realistic problems) we shouldn’t judge people’s dreams when they are driven by a healthy passion.
I dream of making LIVESTRONG.COM the one-stop shop for fitness and health and starting a revolution that fights obesity—in both children and adults—to create a healthier world.
Some people might say that’s more impossible than overcoming genetics; that some people just can’t—or don’t want to change.
I say that’s just another doubt—and another roadblock—that I’ll overcome.
So who will you be? The person who accepts what is given to them or the person who fights for what they want?
That decision—and not your genetics—is the real set point that will determine whether you succeed or fail.
If you choose to fight, I promise that LIVESTRONG.COM will keep providing the support you need to find your way to the finish line.
And when that happens, we look forward to being part of the celebration.
During the past few weeks I've spent a lot of time listening to you. January is the most important time of the year in health and fitness, as it’s usually the greatest opportunity to make lasting change. And yet every year healthy intentions transform into missed opportunities by December.
This was the motivation for our "Become Unstoppable" campaign. It's a dedicated approach to helping you believe in change, and then using that psychological advantage to create results that last.
Your ability to change is an issue of confidence. And as I listened to your complaints, I realized the severity of the problem: When it comes to health information, who can you trust?
As I mentioned at the beginning of the year, 2012 has to be the year when you
throw out excuses and look inward. It’s time to recognize that if you’re ever going to see results, it’ll be because you pushed yourself harder and let go of excuses.
But I’ve also acknowledged that education is the foundation of any effective plan. And the internet has created an illusion that makes it harder to put information into action. While no one will ever doubt that the internet is a good thing, in the world of health and fitness it has become a dangerous tool. Everyone is a publisher and all content looks the same. So how are you supposed to know what’s accurate and what will actually work?
Good content can be easier to identify if you know what you're looking for: Good sources, deep research, and a library of results that provide proof that the advice offered works. (and not just empty claims and faceless advice)
My goal in 2012 is for you to see the type of results using you want, so you can know that LIVESTRONG.COM is your trusted source. I want to walk the walk. And with more than 22 million pounds lost on the site, it makes it easier to talk confidently that we've found a formula for success. But it’s important that you understand what this site is, so you can take full advantage of the information, tools, community, and content.
LIVESTRONG.COM will find the best experts and information, but we won't preach a one-size-fits-all approach. That’s the problem with health in the first place, and the reason why so many people are frustrated with the industry and fail to achieve success. Fitness and nutrition is a very complex science, but we make it more complicated than it needs to be.
After I wrote my last article about “
The Dirty Diet Lie” people could be split into 2 camps: Those who thanked me for speaking the truth and those who criticized me for making "unfounded" health recommendations without a medical license.
It’s true: I’m not a RD or an MD.
But I do speak to the leading researchers, doctors (MD) and nutritionists (RD) on a daily basis and use their information as the foundation of all my articles.
I do not run a gym.
But I work closely with trainers, exercise physiologists, kinesiologists, and doctors to provide suggestions that are backed by science, and test the programs to make sure they work.
I am a filter for information. Prior to my days as an editor, I worked as a university researcher for years. The published studies that people like to read and dissect? I used to design them, gather and analyze the data, and then published the results.
I am a seeker of truth. A messenger for change. A mouthpiece for those who are smarter than me and who I learn from daily. And the information we share on the site has been vetted by those experts and then shared in such a way that you can take action and see results.
I’ve spent the last 13 years learning from the brightest minds in the industry. I am a byproduct of their knowledge. I take something from each of them, question what they share, and then continue on my search to determine what is right, what is wrong, and what can help people. That is the heartbeat of LIVESTRONG.COM and part of what makes us different and more effective.
Your health is not black and white. It is true that some diets and workouts are based on pseudoscience, broscience, lies…call it whatever you want. It’s a black eye for the industry and the white elephant in the room: Too much health content is grandfathered information that is passed down. It’s assumed correct, not challenged, practice by many and the real reason why so many people struggle with their health. But we’re going to change that.
This is not a condemnation of everyone else. We start with our own site, reviewing our content and making sure that the information is accurate. And if it’s not, we’ll make the changes and remove what's wrong or outdated.
That’s why we’ve created our
advisory board. These are some of the brightest minds in health, fitness, and nutrition. They are the back-bone of our content and the experts you desire. They are doctors, trainers, and nutritionists who are out in the real world, dealing with real clients, analyzing real science, and coming up with the solutions that you need. And we offer you unparalleled access to them and our editors (including myself). If you have questions, ask us and we'll take them head on.
But all of our experts don’t see eye-to-eye. They’ll disagree on the “best” diet or workout, but understand that there are many legitimate ways to achieve good health, provided that it's foundation is not based on hearsay and speculation.
That's how we arrived at the breakfast debate. As many of you have already pointed out, we have articles that say to eat breakfast. That is just one healthy option, but it's not the only one. As you can find from reading about
the simplest diet ever created, your macronutrient consumption and calorie intake is what determines your success.
Providing options does not create trust issues because the suggestions don't occur in a vacuum; it’s a matter of personal preference. We will vet and review the information, but at some point you have to become an active participant with the content on the site and select what's best for you.
I have said it before and I’ll say it again: Your goals are personal. There is no place for health dogma, or a one-size-fits-all approach. Would you rather be told what you must do, or select from a variety of options that will all lead to better health? We are the choose-your-own adventure of health sites—but with one caveat: Each route you take will lead to success.
Healthy living is not about who’s idea is practiced by the most people. It’s about what is safe, what is effective, and what provides consistent and sustainable results. Those three tenants are the foundation of our content strategy and the way that we’ll earn your trust.
But we realize that with all the content we offer you might still have questions. With that in mind, we’re bringing back our series “
One Great Answer.” This is your chance to be featured on the site and have your most pressing health questions answered. It’s the one additional step we’re happy to take to build your confidence and make change.
Leave us a question in the comment section below, and we’ll take that information to our advisors for personalized solutions.
At times it might seem like we’re making noise and creating controversy. In reality, we’re just drowning out the dangerous information that shouldn’t be part of the conversation so you can have faith in what you read. And we won’t stop until the content you find is the best solution for you.
One of the defining characteristics of a person is their ability to look at life through an unfiltered lens. That is, can you be honest with yourself about everything—including your own decisions and opinions—in an effort to become better and positively influence others. Admitting you are wrong about anything is very difficult. After all, ideas are like your child: You will protect and support them passionately.
But I have a confession to make: I was wrong.
For years I told people that breakfast was the most important meal of the day. Eat a big meal to start the day and everything will be ok. The idea seemed to make sense, and there were plenty of correlational studies that “showed” how eating breakfast was necessary for improved weight loss.
The problem wasn’t that I made a mistake; we all do that. Rather, it was how I delivered the message, which made me a representative of one of the most frustrating aspects of the nutrition and fitness industry.
I’m here to admit I was wrong. I haven’t believed breakfast was essential for a couple years now, but I never made a public declaration because it meant admitting that I spread potential misinformation. But this isn’t about me—it’s about making sure you understand what’s right: Breakfast is not the most important meal of the day.
But neither is lunch, dinner, or snacks. This isn’t meant to be puzzling or a letdown to those of you trying to crack the weight loss code. Believing that one meal is the foundation of success can be detrimental to your healthy living goals.
The problem with the breakfast-is-best hypothesis is that it steers people into the “there’s only one way to eat” mentality. The truth is, it doesn’t matter when you eat your meals: Morning, night, or spread out through the day. It doesn’t matter if you eat three meals or six meals or anywhere in between. If you don’t believe me, I recommend reading this study and this one as well. Studies can be flawed, but our bodies biological nature is not meant to be deceiving. The bottom line is simple: Weight loss depends on how many calories you eat, the foods you eat, and the macronutrients you consume in your diet (that is, what’s the ratio of proteins, carbs, and fats). Add in your exercise tendencies, and that will determine how you look and feel.
I know that some people believe that eating more frequently has a host of benefits, such as curbing appetite. This can be true—but the opposite can also occur. Eating more can make you feel hungrier and consume more calories.
And there’s the thought that frequent meals improves your metabolism. But as long as total calories are equal (and macronutrients are balanced), your body will burn the same number of calories in the digestion process. That’s just science.
Yes, there are other processes in your body that can play a role in the weight loss process—most notably stress and hormones—but that’s at a higher level. Before you can even worry about those individual issues, you must make sure that you’ve established baseline eating habits that are the foundation for a healthy life. Once you do that, you might experience the type of change you didn’t think could happen for your body.
Here’s the problem with the breakfast hypothesis: The moment you insist that breakfast is essential, you create a mental block that over-emphasizes the importance of the meal. Suddenly if you miss breakfast, you believe that your fat loss will be slowed, you’re destined to eat more at the next meal, and your energy will be off. It’s the real issue with diets: They create psychological barriers that make the journey seem harder, rather than suggesting flexible solutions that make the process more convenient to your lifestyle.
Changing your body is as much a psychological process as it is a physical one. You need to believe that you can become better. But you also need to believe in the program you’re following, and use an approach that can be maintained.
Any time you want to make a change you’ll have to make sacrifices. But don’t confuse working harder and removing certain habits with losing all control. That’s a recipe for failure.
Here’s what you really need to know about breakfast: It’s great for some but not for others. (I love breakfast foods, but rarely eat breakfast anymore) Insisting that someone has to eat breakfast to lose weight could be the one change that actually makes it harder for them to experience long-lasting change. Some people aren’t morning eaters, and there’s no reason they have to change that aspect to be healthy.
Don’t believe in dogma. Just as you have a unique body, you can have a unique diet.
Here are the laws of dieting you need to follow:
1) Use sound principles that are backed by science. (sorry detox diets) This starts with understanding your calorie needs, and eating a good ratio of proteins/carbs/fats.
2) Rely on personal experience to adjust your diet as necessary. If a generalized plan isn’t working over time, don’t stubbornly stick to it.
3) Let your eating habits be guided by your personal preferences.
If you like breakfast, eat it. If you like snacking, make that your habit. But don’t let anyone convince you that your success will depend on any one meal.
My goal is to remove the boundaries that make dieting and exercise stressful. You will have your battles, and as I said before you will have to work hard and push yourself. Change isn’t easy.
But the process can be made easier. It can be enjoyable. And most of all, it will be effective if you take the right approach.
I want you to see results. I want you to change your body. And I want you to feel empowered and then help others make a change.
Who are you going to be? The person who always plays by the rules…or the one that realizes rules are just guidelines to help steer you in the right direction and away from danger.
Let’s make some change. Let’s kill the myths. And let’s have you eat and exercise in a way that isn’t driven by fear or beliefs that restrict your ability to live comfortably.
Eat breakfast. Don’t eat breakfast. That choice is yours.
And by making that choice, and determining what’s best for YOU, you’ll finally be on the path to change that lasts. I’m just sorry it took me so long to share the right message.
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.
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.
