YOURSELF OUT OF MISERY
any serious medical issues, it's simple arithmatic... I'm planning on writing book on this very subject.
It will have 4 pages, with one word on each page. Pg1. EAT... Pg2. LESS... Pg3. MOVE...
Pg4. MORE... THE END
THE UNIVERSE DID NOT FLUNK MATH
The reality is that calories IN
vs. calories OUT will control your body's destiny. Do you have to count calories? Probably. It
is a pain in the ass at first, but then it becomes 2nd nature. Portion size is another issue that needs to be taken into consideration... Sure, that ice cream is fat free--But
you don't need to eat it out of a kettle.
300 + 300 = BONFIRE!
Burn off 300 more calories than you eat...Eat 300 calories less
than you normally eat...And you will flamethrower your fat ass.
RESISTANCE IS NOT FUTILE--IT'S NECESSARY
Resistance training is the key to physique transformation and overall health... Not only are you burning calories
when resistance training, you're building muscle. For every one pound of muscle you gain--You burn an additional
30 calories a day--At rest. This means, gain ten pounds of muscle and you will burn 300 extra calories a day regardless
of what you do (as long as you keep that muscle). Over the course of one calendar year that is 110,000 calories, which
equals about 30 pounds of pure gooey gelatinous FAT. Remember, this is 30 less pounds by doing nothing but gaining 10
pounds of muscle. Muscle is 1/3
the size of fat for the same weight--So don't worry about getting musclebound--That takes specific focus and lotsa extra
calories...Unless you're a genetic freak--but in that case, you probably wouldn't be reading this...
FAT PEOPLE WALK
No offense to all you fatties, but unless you have some limiting
injuries, you should be doing something intense. Have you ever noticed that you see fit people running and fat people
walking? You could argue that the fat people eventually lose enough weight and then start running. Probably not.
If this was the case, America would not be getting fatter every year. The exception to this is if you walk uphill AND
carry something gnarly like cinder blocks, tires, logs, or a bank safe...Then walking is not only good for you, but great
for you. I love walking...But unless you do A LOT of it, you won't get far. Now, hiking and brisk walking
are solid activities, I'm just picking on walking for those who "avoid" taking it to the next level. Doing
ANYTHING is better than nothing and I understand everyone has a different starting point.
ARREST THE FOOD JUNKIE
Humans need coping mechanisms. Choosing food as yours will make you fat and unhealthy. Food cannot be
your drug. If you're compulsive--Find a positive addiction--BUT HAVE SOME CHECKS AND BALANCES...Or you'll compulsions
will control you...You don't want to end up in your own 3am spin class because you ate a box of Cracker Jack's.
DO YOU SMELL YOUR GAS BEFORE YOU PUT IT
IN YOUR GAS TANK?
The why should you taste your food when you eat it? Food is fuel! Your body
is a machine! Okay, that might be a little extreme...but
I've been there, so I know. There are still choices to be made regarding your food selection. Eat clean.
Clean can be tasty...Just research healthier alternatives to your current eating style. On the surface, does a diet of lunchmeat, donuts, salad dressing, and pork rinds seem to
make sense? Do you need a doctor to tell you what to eat? (It's sad but so many doctors appear clueless regarding nutrition
or fitness--Most of them are too busy to take the time to eat right and exercise. Many are stuck in rules of yesteryear.
Generally chiropractors seem to have a better grasp on fitness and nutrition. You could try talking to a person
who has actually had long term success (if you can find one). It's nearly impossible to find a person who's
been a fatty, then ripped it off--And then kept it off. They exist...but it may take some time to find one. Moderation
and food choice issues for Americans is really a problem. Many people struggle greatly. Find those who've
"made it" and pick their brains, for they are your best assets. If Arnold and Yoda had baby--that's
your guy, or girl. Look at the fat people around
you...How many diets have failed? How many gizmos are in the closet? I can't argue with 5-10 servings of fruit & vegetables a day, can you? Eat natural when possible.
Avoid overly processed foods. Lessen fat, salt, chemicals. Up water, fiber, lean proten. The Atkins Diet
is pretty extreme. Fat people love to be on Atkins because you an drink cheese and gargle bacon all day and night
and feel good about it (it can work for a few people with carbohydrate issues...But I mean a VERY FEW).
PILLS, PILLS, PILLS
Where do supplements fit in? Food-based supplements work.
Stimulants work. Creatine Monohydrate works--If you want to put on intra-muscular water weight--which is fine.
Of course, vitamins & minerals are useful. A lot of things "work"...But at what cost? Financially
& healthfully? Frankly, aside from using a little caffeine to get you exercising--if you need it...(the benefits
will outweigh the risks unless you have a medical condition that states otherwise). Most everything else on the market is a gimmick. A protein/energy
bar is fine--Just remember, it's food. Work it in to your meal plan as a food source. If it's a protein powder or pill and is convenient for you--Excellent.
If it's 5 pounds of fruits and vegetables in a pill--Perfect. Caffeine and ephedra-related products work very well
to suppress your appetite and stimulate your central nervous system off the sofa. It's a personal/medical issue...I
don't tend to agree with the sensationalism regarding the dangers of ephedra & caffeine... Where are the bodies?...Tylenol
deaths are far more concerning...I realize that this a personal issue. Use caution with ANYTHING you put in your body...
This an argument for another time...I do understand the system and the culture we live in...The Chinese have used it safely
for 1000's of years...But here in America, we have issues with appetite and control...Once again, it's your call...I'm
not advocating it or saying I use it--but this writing is about what works...Put some time into your decision-making.
A balanced diet
with convenient supplementation can help you successfully reach your goals. KEEP IN MIND, WONDER-PILL PROMISES ARE EMPTY.
If it takes a pill to get you to do anything--then you probably are not properly motivated (or motivated by the right reasons).
When in doubt, or when it seems too good to be true--It's probably a waste of your money.
Do you really need to put your cereal in mixing bowl? And
get rid of that giant spoon. Drink lotsa water. Don't eat before or after a certain time. Be aware of
the emotional and environmental cues that make you reach for food. Using tricks can help you develop good habits. For the record, I don't believe in magic...All that fantasy Harry Potter gooney-goo-goo does nothing
SPOT REDUCTION ONLY APPLIES TO CARPET
"I just wanna lose a little off my hips." No chance. Sure, in time you'll lose it if you
work hard...But there is NO SUCH THING AS SPOT REDUCTION. You can only lose total bodyfat. If you're a woman
and you're lucky enough to lose it off your hips as opposed to your breasts (i've read somewhere that large breasts
are popular), then so be it--but it's really out of your control. Everyone is different. Men could lose fat
off their legs first and end up keeping their gut. Do what you can do and then accept yourself and just get healthy.
Additionally, doing endless exercises focusing on
your target area is a waste of energy. 1000 situps a day is unnecessary...unless that's your "thing".
Everyone has abs, but most people have them covered with blubber. Remember, calories in, calories out.
It's that simple. Your genetics will take care of the rest.
OBSESSION - THE ULTIMATE POWER
must use obsession to your advantage. Like anything else, if you pursue your chosen task half-heartedly, you will only
reap half-hearted results. Who are you doing
this for? What is your goal? Why do you wish to change? When are you going to do it?
MOTIVATE - FOCUS - EXECUTE
STILL DON'T GET IT?
ANOTHER LIST OF THINGS YOU CAN DO TO HELP YOU GET IN SHAPE.
1. Eat 4-6 small meals per day. Spread
your calories out evenly during the day to help keep your metabolism moving and your energy levels naturally high. Try to
target balancing each meal so that they contain roughly the same amount of calories. Meal replacement shakes and meal
replacement bars are an easy way to supplement up to 3 meals per day--INSTEAD OF MEALS--NOT IN ADDITION TO MEALS!
2. Balance each meal with protein,
carbs, fat and fiber. By providing reasonable amounts of these three essential
nutrients at each meal, your body will have the fuel it needs to run at an optimum level. Balancing the nutritional make-up
of your meals also helps prevent the storage of body fat. There are some people who get pretty Nazi about food
combining. If that works for you, great, but I never noticed any big differences when I did it. Frankly, it made
me more hungry if I didn't have enough fiber and fat. A moderate amount of each seems reasonable to me--and it has
helped me also DEAL WITH CRAVINGS...
- Preferred sources of protein: organic dairy & eggs, organic lean meats, poultry,
fish (I don't eat animals).
- Preferred sources
of carbohydrates: fruit, vegetables, beans, some whole grains.
sources of fats: seeds, nuts, avocados, coconut, vegetable oils.
Choose the right carbohydrates. When constructing your meals, select complex carbohydrates that are colorful
and high in fiber (like fruits, vegetables, beans and nuts). Try to avoid highly processed carbohydrates like pasta, bagels,
crackers, soda and candy. Highly processed carbs have little nutritional value and can easily be stored as body fat. If it
is a carbohydrate and it comes in a bag or a box, you should be suspicious. THEY ALSO DON'T FILL YOU UP THE WAY
GOOD WHOLE FOOD SHOULD...ARE WE SEEING A PATTERN HERE?
4. Eat until you are no longer hungry, not until you are bloated monster.
A common mistake people make in their everyday eating habits is that they just eat too much (why did I feel so stupid writing
that?). They eat until they are literally bursting at the waistline. You don't need to be stuffed at every meal. Take
less food and if you finish...WAIT a little while before you return to the trough. . . Despite what your mom told you,
it is ok to leave food on your plate. Keep your portion sizes under control. If you find yourself eating for no
reason, or you just can’t stop, you are probably eating to fill a void in your life, as many people do. No shame here,
it's a reality. But let's be honest and address it. Taking some time to evaluate the areas of your life
that are making you unhappy may help. Food is not the answer, and overeating always results in feeling worse.
THE UNITED STATES IS THE MOST COMPULSIVE CULTURE IN THE WORLD...IT'S WHAT MAKES US GREAT--IT'S ALSO WHAT MAKES US
FAT, EXHAUSTED & IF YOU WIRED A CERTAIN WAY, MORE LIKELY TO BECOME ADDICTED. Explore your reasons, motivations and
feelings. If not, success in this area is rare.
5. Don’t cut your calories too low. Drastic calorie cutting
attempts usually result in failure. If you are looking for lasting results and success in this area and not just a quick
fix, then your best bet is to aim for about 3/4 of your “normal” caloric, or food, intake. Putting your
body into starvation mode will ultimately derail your weight loss attempts. Your body will fight back by trying to hold onto
your fat even more tightly! Slow and steady wins the weight loss war. YOU WILL ALSO MOST LIKELY 'SNAP'
EMOTIONALLY AND GO ON A BINGE THAT WILL HAVE YOU FEELING CRAPPY AND DEPRESSED. IT'S NOT THE END OF THE WORLD,
BUT WE'RE AIMING FOR SUCCESS...LET'S PLAN TO SUCCEED. STARVATION EATS UP MUSCLE FASTER THAN FAT...AND MUSCLE
IS YOUR FAT FRYING FRIEND--REMEMBER?...EITHER WAY, IF THERE AIN'T ENOUGH FUEL...YOUR PHYSIQUE TRANFORMATION WILL SLOW
AND EVENTUALLY YOU'LL BREAK DOWN.
Give yourself a break...Don't crucify yourself if you derail or make some bad choices.
Furthermore, DON'T do the old, "well, I blew it, so I'm gonna blow it for the rest of the day and start
tomorrow" gig. That's a common rationalization to give in...And it does show some signs of fearing success. Use
a week as an assessment guide instead of a day...You'll have good days and bad days, but how was your overall week?
(We're talking food here. You can't use this particular example with substance abuse issues--there are similarities
and it is possible to derail with food in such a way that you binge beyond sanity--and don't snap out of it for months
or more...But your death will be long term. If you're abstaining from a substance and you derail--the stakes are
more acute. So, be clean today. Now. Take each moment as it comes). As I was saying regarding
food, a slip up is a slip up. A mistake is a mistake--Move on. Remember, you cannot gain a significant amount of
body fat or ruin your health in just one day or one meal. It takes weeks and weeks of poor eating to add big weight
and kill your health. Speaking of durations, remember, making positive changes takes time. You need to have
the willingness to endure pain over time as well as reflect on your discomfort--study it...In time, it will become pattern
and part of your character. ADDITIONALLY, DON'T BE SO RIGID AS TO NOT BE REAL--ADD SOME FLEXIBILITY TO YOUR ROUTINE--AND
THE MORE YOU PLAN AHEAD, THE MORE IN CONTROL OF YOUR PERSONAL PROGRAM YOU WILL FEEL.
7. Get your body moving with exercise. You will not reach
your health goals without getting your body in motion. Exercise helps you burn calories more efficiently, improves blood
circulation to all parts of your body (including your brain--intense exercise can produce a surprising euphoria) helps your
skin stay young looking, and even improves bone strength. Just 3 or 4 workouts per week is enough to get some truly
life-changing benefits from exercise. There are so many types of activities you can participate in. There is no excuse.
Resistance training is great for both men and women to build muscle strength. The more muscle your body has, the more calories
it burns per day. That was worth repeating. Cardiovascular exercise is a great way to get your blood pumpin’
and your energy levels high. And if you can do some of your exercise outdoors and breathe in some fresh air too--excellent...WORTH
NOTING: A HIGH ENERGY PERSON WITH AN ATHLETIC ATTITUDE (YOU DON'T HAVE TO BE A HARDBODY--YOU JUST HAVE TO ACT
& "FEEL" LIKE ONE) IS THE REAL DEFINITION OF "SEXY".
8. Drink plenty of water. Drinking
at least 6-8 glasses of water per day is essential for fat loss. I suppose you could drink & glasses of water a
day and that would be okay, too. Why is it always 4-6 or 8-10? How about 5-7 or 9-11? I'm digressing.
Water helps your digestion, helps you feel energized and gives you a feeling of fullness. In addition, water seems to
act as a natural appetite suppressant. In fact, people on diets who do not increase their water intake will find themselves
feeling “hungry” much more often and more severely than those who do increase their water consumption. Plus,
the more time you spend in the bathroom, the less time you will be digging through the fridge (unless you like to eat on the
toilet). I'm kidding. I think. One possible reason for this is that dieters are getting less water from
their food, because they’re eating less food, so the body is actually craving fluid. These cravings can be significantly
curbed with increased water intake. WHAT IN THE WORLD DOES IT TAKE FOR PEOPLE TO REALIZE WE PRIMARILY MADE UP OF WATER?!
You will succeed if you're
willing to pay the price...
And I'm not talking about money.
you're serious about making a total health change,
or maybe you just want to be able to see your abs,
do offer some
guidance, meal plans & exercise routines.
I will design a program to fit YOUR needs.
I will point you in a helpful direction.
Medical Disclaimer: I am NOT a medical professional. The information on this site is
meant to be a helpful guideline based on my personal experiences. I prefer to use an irreverant tone lighten up what
could be considered dry material. If you're overweight and out of shape and you felt like I was picking
on you--I wasn't. I was just trying to motivate and put things in illustrative terms that wake people up. My
goal is to help you discover what it is you want and why you want it and what you are willing to do to get it. There
is a definitive emotional component to change. It needs to be explored. Anyway, it is always advised
that you consult a medical professional before you start or change any of your exercise or eating habits. It's your
health, so do what you feel to be prudent.