Getting people to eat that way in the first place.
Getting them to keep eating that way in the long-term.
And, in a lot of ways, ‘b’ is probably the more important of the two. Everybody knows that all diets will work in the short-term. Where dieting invariably fails for most people is in long-term adherence. People fall off the bandwagon for a variety of reasons.
He’s dead right. The most important rules are the most basic. Eat a good diet, and be consistent about it.
What constitutes a “good” diet? Just about anything, as Lyle points out. So long as you are exercising, and your calories are sufficiently low, you’re OK. But, only if you stay with it.
Not everyone can get geared up to workout on a consistent basis.Many of us only get the urge when we’re feeling particularly gross about our bodies that day.After a week or so of working out we don’t feel the urge to stay on top of our exercise regimen.Those of us that fall into this trap know it’s faulty reasoning to believe that exercising in short spurts every now and again is actually helping us stay fit.We need extra motivation to hit the gym or go for a run on a regular basis.Finding that motivation is the only we can take ownership of our exercise situation.Here are a few tips to consider the next time you’re looking for that emotional lift that you need to get off the couch and into the gym:
Get out of the rut.If you’re getting tired of your same jogging route or the same gym every day then it’s time to switch it up before you grow so bored that you stop working out instead.Find a new neighborhood to run in or ask around and find a new gym that may have more to offer than your current spot.
Set reasonable goals.If you make outlandish goals you’re setting yourself up for disappointment when you fail to reach them.Reassess your goals and make sure they’re somewhat fair.You know your body better than anyone else and only you know what your limitations are.Plan accordingly and figure out a workout routine that you know you can follow and one that will align itself with your goals if followed properly.
Pick up a sport.If you’re growing tired of simply lifting weights and running on a treadmill then find a sport that offers a rigorous workout.Bicycling, swimming and basketball are all great alternatives to the boring workout routine at your local gym.
Stop thinking about what you’re doing.Set up your treadmill in front of a television or listen to your favorite song list on your iPod to distract yourself from your mundane workout.
Set up a rewards system.It’s one of the most basic principles in life: if you set up a reward for your efforts then you’re more apt to follow through on the required activity to earn your reward.Maybe you run five days in a row and you give yourself a day off.Maybe you lose ten pounds and you treat yourself to your favorite ice cream.
Alwyn Cosgrove has a post on Abundance vs. Scarcity in the personal training market. He sets up the idea that some people have a mindset of abundance, and others of scarcity. Meaning, those with the abundance mindset think the world is full of plenty of opportunity for everyone whereas those with the scarcity mindset believe there is a limited amount, and to do well means (by necessity) that someone else must fail.
I call it going “Deep Sea Fishing for Water”. This can be a little deep (no pun intended) so bear with me….
It’s as if we chartered a boat and went out to sea, with the goal of collecting as much water as we could. When we get there - I start using a bucket to collect my water. You start using a tea cup.
Now ask yourself this — are you angry that I used a bucket? Do you feel as if I’m taking more than my “fair share” ?
In the personal training and fitness coaching market, there really is an abundance of potential clients. I’m never worried about helping out a fellow trainer for fear of them “stealing” my clients. That’s ridiculous. The United States has a population that is about 30% obese and growing (pun fully intended). Every year we graduate a larger number of high school students who have never had a serious PE class, who couldn’t run a mile to save their lives (literally, if a bear was chasing them, they’d be food).
Here’s the reality. If you’re a man, without any serious physical ailments, and under 70, you should be able to do at least 10 pull ups. You should be able to run a mile in less than 9 minutes (I’m being lax here). You should be able to do 100 crunches in a row, no problem; 50 push ups straight; and squat about bodyweight. I’m not joking. Any male of the species, if truly in shape, should be able to do these things. The amount of testosterone flowing in the male body is ridiculous compared to what women have. Men are quite literally on steroids. There is no excuse. These numbers are low. There are old old old men at Loprinzi’s that can do better than this.
All it takes is some work. And the pay off is huge.
For women there are similar standards. At least: 8 full push ups or 20 knee push ups; run a mile in less than 10 minutes; do 8 pull ups with 75% bodyweight (with 100% bodyweight if you have a small hip structure); Squat 75% bodyweight; 100 crunches, no problem. These could all be higher depending on bone structure.
For certain athletes these numbers would be different. Female Olympic lifters sometimes have a hard time doing pull ups because of the shear muscular weight they carry in their hips and legs. But, then they make up for that by clean and jerking their bodyweight (see below).
If you can’t do those things, I can help you. For that matter, a whole host of trainers could help you get better than you are now, even the crappy ones. All they have to do is encourage you to workout regularly. Most Americans don’t, therefor, it’s an open market. How many people do you know who can boast the aforementioned numbers? Can you?
This is Melanie Roach clean and jerking a ton of weight:
Precision Nutrition has a new interview with Dr. John Berrardi. He goes over all kinds of interesting stuff like: how he deals with athletes who need more calories; how he got Dave Tate to look so … well … not fat; and what he likes to parade around in early in the morning.
Everyone is always on the lookout for the Ultimate Diet Secret. What can I do to lose fat FAST?! I need to know NOW! Please HELP me!
As a fitness and athletic coach I hear this all the time. I hear it more than just about anything else (at least from women, men generally are more interested in muscle gain). In fact I’ve been hearing that now for nearly 12 years! But, let me tell you, there are precious few people who have actually done anything with the secret diet knowledge once I lay it out for them.
Yes. There IS a secret. The problem is that you already know it. Since I couldn’t say it better, I’ll just quote Chad Waterbury:
If I told you to consume one gram of protein per pound of body weight, fibrous vegetables, water, green tea, 12 grams of fish oil, and spread those out over the course of six meals each day you’d be anything but impressed. But if I held you in captivity and forced you to do that every day for a month, you’d be blown away by the results. The nutritional methods to lose fat have already been found. The challenge we coaches face is figuring out how we’re going to get you to adhere to the guidelines.
What’s the take-home message? Stick to the plan. Losing fat, gaining muscle, and other forms of body composition change require the one thing most of us refuse to put in: Consistency. It’s often boring, but the boredom will pay dividends.
Not really. A new study showed that patients who got stomach reduction surgery were 5 times more likely to see their diabetes go away after 2 years than those who went through traditional approaches.
Yep, no longer being fat drastically reduces your diabetes. That doesn’t mean that you have to have surgery to lose the fat! Surgery isn’t a quick fix, it’s a serious procedure that can come with a whole host of complications. Get real!
Here’s a secret, a really secret secret, to losing the same amount of weight … wait for it … wait … eat less, move more. Wow. A miracle cure.
Until America comes to grips with it’s fat problem, diabetes will only continue to rise, along with heart disease and other preventable illnesses. You don’t need a doctor to prevent much of these, you just need take control of your life. It’s your life, and only you can take charge of it.
Ingredients:
1 Tbs Olive oil
16 oz Ground turkey (93% lean)
2 Tbs Garlic, minced
1 cup Diced onion
1 cup Diced bell pepper
1-12 oz Dark Beer or Broth
2-14oz cans Diced Tomatoes
1 can Campbell’s Healthy Request Cream of Celery Soup
1 can Low Sodium Black Beans
2 cups Frozen, shelled edamame
MRS DASH Southwest Chipotle Spice to taste
Preparation:
In a large sauce pan, sauté ground turkey in olive oil until brown. Add MRS DASH spice blend and garlic and cook for 3 minutes.
Add onions and peppers and cook until onions are soft (approx 5 min).
Add dark beer or broth and simmer until 75% reduced.
Add canned tomatoes, beans, and cream of celery soup. Stir well, cover, and simmer over low heat for 30-45 minutes.
Add frozen edamame, cover, and simmer an additional 10 minutes.
Feel free to spice it up at this point with your favorite hot sauce.
**Get creative and add more of your favorite vegetables like frozen corn, zucchini, mushrooms, and even jalapenos!
Nutrition per serving:
Calories: 420; Total fat: 16g Saturated fat: 4g; Protein: 29g; Carbohydrates: 36g; Fiber: 9g; Sodium: 570mg
Kitchen Tips:
Ground turkey may have the same total fat as ground meat; but it is lower in saturated fat than lean ground beef!!!
MRS DASH spice blends are a great way to season food without increasing the sodium. The blends are perfectly balanced and much more affordable than buying individual spices and blending them yourself!!!
Created by: Adam Korzun, MS, RD, LDN
Avocado Rice
Serves 6
Ingredients:
4 servings Instant Brown Rice
½ tsp Ground cumin
2 Tbs Scallions, chopped
1 ea Avocado, diced
Preparation:
Follow the package instructions for 4 servings of rice.
Cook according to package details.
When cooked, add in cumin, scallions and diced avocado.
Stir until well incorporated.
Nutrition per serving:
Calories: 165; Total fat: 5g Saturated fat: 1g; Protein: 3g; Carbohydrates: 27g; Fiber: 3g; Sodium: 50mg
Kitchen Tips:
Brown rice has only its husk removed during milling, so it is richer in fiber, trace minerals, and those important B vitamins than more processed white rice.
Instant Brown Rice has all of the benefits of traditional brown rice, but it cooks in one third of the time!
Obesity, smoking, high blood pressure and cholesterol all increase the risk of dementia because they can lead to damage of the blood vessels in the brain, which in turn leads to the death of brain cells.
Posted by saij
Posted by saij
Posted by saij
