Tag Archives: Colin DeWaay Training

What To Do When Dieting No Longer Works – Guest Blogger Colin DeWaay


“How did I get here again?” That’s the question you find yourself asking as you step back on the scale for the first time in months. You had done so well, lost a bunch of weight, feeling good about yourself, but you somehow put it all back on… AGAIN. This isn’t the first time it’s happened to you, hell it’s probably not the 4th time it’s happened. But this time you’ve had enough. This will be the last time. You go back to your old routine. You start cleaning up your diet, exercising daily, doing all the right things. “Why isn’t the weight coming off?” It seems like no matter what you do now, dieting no longer works. So, you get a little more extreme, still nothing. Eventually you get frustrated and give up, go back to your old habits, until once again you can’t take it and start over. You’ve tried every quick fix, fad diet, and gimmick you could find but nothing ever sticks. Does any of this sound familiar? You’re not alone.

You probably think the reason it’s not working is because you’ve gotten older. Sure, age is somewhat of a factor, especially for women when menopause starts (I’ve written about this before here) but that’s still not the main reason. It’s actually your long history of dieting that’s making it so tough. In fact, the more times you’ve dieted in your life, the harder it likely is to lose again. (1) It’s not uncommon for people to have dieted on and off most of their life. I have clients who admit they’ve spent the last 25-30 years of their life yoyo dieting. With how adaptive the human body is, losing weight in that scenario will be next to impossible unless you take the time to improve your metabolism, which I’ll cover here soon, but I’m getting ahead of myself…

First, let’s talk about just how well the body adapts to low calories. Remember that your body doesn’t care about achieving low levels of body fat, it cares about survival and when calories are low, those survival instincts are going to take over. Your body becomes very efficient and holding onto what you give it. Your hormones change, thyroid and leptin levels drop, cortisol and ghrelin rise. Not only that but even when weight increases fast, your hormones still don’t return to normal. On top of that you burn less calories from exercise, the thermic effect of food drops and your metabolic rate slows. (2, 3)

In fact, lucky for me the day I sat down to write this article Dr. Layne Norton posted a new study showing how metabolic adaptation happens during low calorie periods. In this study they showed just 3 weeks of a 50% calorie reduction reduced total daily energy expenditure much more than predicted based on the amount of bodyweight actually lost. During this small time frame, total daily expenditure dropped 42%, resting metabolic rate dropped by 40% and non-resting metabolic rate dropped by 48%! (4) Keep in mind this is just a 3 week period, imagine if you’ve done something similar for months or even years on and off? Clearly the body is good at adapting to low calories and this is just one more sign why so few people are able to lose weight and keep it off long-term.

So what does all this mean for you? Well for one it reminds us just how important it is to NOT diet with extreme methods and keep calories as high as possible while still losing weight. It also brings to mind the importance of sustainability of your diet, which is why I believe flexible dieting is much more effective than rigid plans. But most importantly if you’re someone with a long history of dieting the last thing you should think about doing is trying to diet down once again. Yes, I’m saying even if you’re overweight and unhealthy you SHOULD NOT try to lose weight. Wait, what? What kind of a coach/trainer would tell someone out of shape NOT to diet? Well, one who actually cares about your long-term success… If calories get low, if dieting is no longer working, dieting more will only make things worse. So what SHOULD you do then? Well I’ve talked about it before, but this is where reverse dieting comes into play.

I’m not going to go into a ton of detail here because as I mentioned I’ve covered it all here before, but I do want to touch on it. If you have a long history of dieting, if you’re eating low calories and the body isn’t responding, you’re going to need to take the time to improve your metabolism if you’re ever going to see long-term success. Think about it this way. If you’re eating 1200 calories and not losing, what are you going to do? Eat 1000? 800? 600? At some point it’s just not realistic. I’ll be honest too, reverse dieting isn’t a fast process. It’s going to take a lot of patience, you may gain some weight in the short-term, but the trade-off for an improved metabolism and a LIFETIME of success is well worth the trade-off of short-term frustration. It can’t be any less frustrating then dieting hard and not seeing any results, can it?

Hey I get it, this isn’t what you want to hear. And believe it or not I completely empathize with your frustration. You didn’t know this was happening, you didn’t know you were doing more harm than good with all this dieting. You had good intentions! Unfortunately, that doesn’t change reality and it’s important to operate from a position of acceptance, rather than blame or anger. Now you know better. Now you know what you’re up against. You don’t HAVE to reverse diet and take the time to do things the right way, but if you don’t you’re also probably better off not even thinking about getting in shape. I’m not here to tell you what your priorities in life should be, and there’s nothing wrong if health and fitness isn’t your priority. That is completely up to you. But if it IS a priority, this is your new reality. What are you going to do about it? Starvation diets and extreme methods have never worked, restrictive dieting only leads you to binge. It’s time to give up the quick fixes and start doing things in a sustainable manner. Remember, if what you’re doing to lose the weight isn’t something you can do when the weight is gone, you’re doomed to fail. Break the cycle!

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If you’re looking for more information from Colin download this free guide to help give you some direction. This will also put you on an email newsletter where you’ll get daily emails. Warning – I tell you what you need to hear, not what you want to hear. So if you’re sensitive you may want to pass.

Colin DeWaay holds a personal training certification with the National Academy of Sports Medicine. He’s the owner of Colin DeWaay Training LLC, an online strength and nutrition consulting business that fully customizes training and nutrition programs for those interested in general fitness all the way up to advanced powerlifting programs. He specializes in helping people with a history of yoyo dieting create a more sustainable healthy lifestyle, improving metabolism through reverse dieting if necessary, and helping make binges a thing of the past by creating a healthy relationship with food utilizing flexible dieting. His goal is not to produce quick results, but to help produce realistic, sustainable results that last.

http://colindewaaytraining.com/

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Fix Your Metabolism With Reverse Dieting-Guest Blogger Colin DeWaay

This is an important topic.  Many people (including me) learned this lesson only after hitting a plateau.  Please share this one with people you know who are starting a fitness transformation. Knowledge is power. ~ TW

Are you someone with a long history of dieting? Have you lost weight only to regain it? Do you find it to get harder and harder to lose with every attempt you make? There’s a reason for this, and the last thing you want to do is go on another diet. Even though your intentions are good, you’re probably not going to do yourself any favors in the long-run.

I’ve written before about the importance of keeping calories as high as possible and cardio as low as possible while still losing. I’ve also written about how if you want to not only lose weight and keep it off your diet must be sustainable. That’s all well and good and I stand behind everything I said. But what if you CAN’T lose doing this? What if you’ve done everything right but it’s still not working? You just keep cutting calories right? Unfortunately, it may not be that simple.

One thing you have to keep in mind is your metabolic rate, and that your body doesn’t care about a six pack or getting ready for beach season. It cares about one thing, keeping you alive. So when calories are reduced for an extended period your metabolic rate will slow. This is why no nutrition plan can possibly work forever. Especially when you do extreme dieting, your body wants to hang onto everything it can thinking there is a shortage of energy supply. Eventually your body will adjust to the new demand, your metabolism slows, and you now have your new maintenance level. So when this happens the only way to get fat loss going again is to drop more calories and/or increase expenditure.

Seems pretty simple, but it’s so much more complex than that. Given how much misinformation there is out there people are set up to fail. Especially this day and age where everywhere you look someone is promising some quick fix, TV shows are showing people dropping 15 lbs a week like it’s normal and contestants are upset losing 6 lbs in week and the media is plastered with the latest fad diets. On social media everyone applauds the person who lost 30 lbs in 21 days even though it’s about 99% likely that person will regain it all but nobody bats and eye at someone who is slow and steadily winning the race. Unfortunately, it’s become the norm for people to lose weight quick only to regain it. With the long history of dieting so many people have, they are left with a metabolism running much slower than it should and every new attempt they make to get healthy only makes it worse.

When you diet hard not only does your metabolic rate slow, but you also burn less calories from the exercise you perform, there is a decrease in the thermic effect of food as well as many other factors that lead you to burning less calories daily. (1) Add on top of that negative changes in hormones such as decreased thyroid hormones and leptin (tells your body you’re full) as well as increases in cortisol and ghrelin (hunger hormone.) Yes, the hormone that tells you you’re full decreases while the hormone that tells you you’re hungry increases. NOT a good combination, especially for anyone with a history of binge eating.

Another problem is when coming out of a fat loss phase where leptin has dropped well below where it should it tends to stay low even after you’ve regained weight. (2) When it comes right down to it, basically the more times you’ve dieted in your life, especially with extreme measures, the more efficient your body becomes at hanging onto the calories you give it making it harder to lose weight and easier to gain. (3) Yes, I’m saying dieting (or I should say unsustainable dieting) actually makes you fatter. Unfortunately, the vast majority of people who lose weight put it back on and many end up gaining even more. (4)

Seems pretty grim doesn’t it? Honestly yeah, it kind of is. But there is a way out if you’re patient enough. Yes you can speed your metabolism back up, but it’s not through drinking some green drink, taking pills, adding more hot sauce to your food, “detoxes,” eating “clean” or doing lots of cardio (quite the contrary actually.) It’s through a process called reverse dieting, and it’s something a large number of people should do before they go on another diet, which as I’ve stated would likely only make things worse.

What is reverse dieting?

Reverse dieting is just like it sounds, it’s where you increase your calories. You should also slowly reduce cardio during this process. “Woah woah woah!” I can hear you already. “I want to shed the fat NOW, not GAIN weight!” I hear you loud and clear and I get it, I really do. One of the hardest things I have to do as a coach is tell someone who comes to me that they shouldn’t even try to lose weight. But unfortunately if you’ve put your metabolism (granted unknowingly) in a bad place and losing weight, even on low calories, has become nearly impossible. It’s most likely going to be the only way to get where you eventually want to be. I’m not interested in doing something drastic to help someone lose a few pounds. My aim is to put an end to dieting and create FOREVER results.

Honestly I used to think of reverse dieting as something only bodybuilders need after getting stage lean. The average Joe and Jane couldn’t possibly have to worry about this since they never get anywhere near that lean right? Couldn’t be more wrong, and the longer I’ve been a coach the more I’ve realized it’s almost the norm for someone to start their diet in a less than desirable place metabolically. I’ve seen it pretty consistently, someone who doesn’t have a history of dieting can get results MUCH easier than someone even in a similar spot “stat” wise who has a long history of dieting. So don’t think this is only for extreme cases, if you have a long history of dieting, chances are you may not be in the best place to try and lose.

Just because you’re adding calories, however, doesn’t mean you’re doomed to gain 20 lbs. You just have to go about it in a smart way. If you’re currently eating 1200 calories and you’re maintaining your weight you can’t just start eating 2000 calories today. Your metabolic rate will not be able to handle the extra calories and you’ll surely store fat and store it quick. However, if you take gradual increases in calories over time your body can keep up with the changes while minimizing fat gain (if any and in some cases people even lose) while ramping up your metabolic rate. It takes time and patience but if you can stick with this while utilizing an effective strength training program you’ll start building muscle (which also helps with increasing metabolism.) getting stronger, FEELING better (very underrated) and hey who doesn’t want to eat more food?

How fast of a pace you take is up to you, there are positives and negatives to either scenario. If you increase your calories more slowly you’ll be less likely to store additional fat but it will take you longer to feel better and reach your metabolic limit. If you increase your calories faster you’ll feel better faster and reach your metabolic limit faster but you’re also much more likely to put on additional fat in the process. There is no right or wrong answer, you just have to ask yourself what’s more important to you.

Once your calories and metabolic rate are in a better place and you hold it for a while then you can start your cut in a much better place and this time around it won’t be so difficult. Think about it this way. If you start losing weight on 2000 calories or on 1400 calories, which one is going to be easier and more realistic to keep up with? Just remember to take your time and not rush the process, you want to diet on as many calories and do as little cardio as possible while getting results. Somewhere around a .5-1% reduction in body weight on average weekly is reasonable pace, but of course it will never be linear. Remember, your metabolic rate is GOING to slow during the process so you need options to get things going again. It’s also important when you do reach your goal to go through another reverse diet to make sure you can sustain your results. You don’t want to stay on those low calories forever.

Reverse dieting may not be sexy and the idea of taking several months or even a year (really depends on each person and what kind of state their body is in to begin with) can seem overwhelming and like it’s not worth it. However, it’s what many people need and it’s only going to make your efforts easier and more enjoyable in the long-run.

Anecdotal Evidence

I currently have two clients who have been reversing/holding now for about 7 months. I’d like to show you so you can see that adding calories does not mean you’re doomed to getting fat. (Plus keep in mind even if you do gain, it’s short-term and the long-term payoff is HUGE.) Both people had a long history of restrictive and yoyo dieting and were in a spot where losing weight would have required way too low of calories.

Shannon responded better than I ever could have imagined and I’d like to mention this is NOT the norm, but it’s awesome to see what can happen when you give the body what it needs. When she came to me in February she was eating around 1200 calories and maintaining her weight. Now she’s eating up over 2100 calories daily, she’s lost 4 lbs but there’s been a remarkable change in body composition furthering the proof the scale weight is just a number.

revdiet-pic-1

 

My other client started at 1600 calories and has worked her way up to 2200 calories daily where we are currently holding. Scale weight has actually gone up about 4 lbs but there’s noticeable improvements in body composition. That said even if she looked exactly the same that would be a WIN.

revdiet-pic-2

Both are getting close to starting their cut and I’m fully confident given the fact they haven’t been doing any cardio and have their calories high we’ll be able to get them down where they want to be and it will be a much less painful process thanks to them taking them time and having the patience to do things the right way.

I also feel it’s my duty to say not all people I put in a reverse respond this way. Some hold weight or even gain a little and body composition stays pretty much the same. Some may even notice their pants feeling a tad bit snugger. But the payoff to get the calories up and metabolism in a better place is HUGE. Changes in body composition is just a nice added bonus for some. You just have to remember when you’re in a reverse what the real end goal is. To improve metabolism and put you in a position for long-term success.

Tips for a successful reverse diet:

For the record these tips are for general population and not meant for competitors coming out of a show.

  • Understand what your current maintenance calories are. If you are unsure track what you eat for a week and see where your calories are at.
  • Get on a solid strength training program if you aren’t already.
  • Aim for around 1 gram of protein per pound of body weight. If you have a lot of weight to lose, aim for around your goal weight. If you find it too difficult to reach this number lower your protein with the aim to raise around 5-10 grams weekly.
  • Weigh yourself daily first thing in the morning wearing the same clothes and use your average weight for the week as your “actual” weight. Track this and make adjustments in calories based on your pace. If you are more concerned about gaining weight keep your increases around 20-50 calories per week, or even hold steady if you don’t like seeing increases. If you would like to take a faster increase you may want to increase 50-150 calories per week.
  • Keep track of body composition as well as weight because scale weight does not tell the whole story especially the leaner you are.
  • If you were doing a lot of cardio aim to take out a little cardio every week or two until you’re down to either none or very limited.
  • Plug your stats into a TDEE calculator to give yourself a rough idea where your metabolic limit should be (how many calories you should be able to consume while maintaining weight.) Please note this is just to get an idea and it’s highly individual. The higher you can get your calories the better so if you can keep adding without gaining keep it going!
  • Once you reach your metabolic limit hold there as long as you can before cutting to ensure your body has adapted to the new calories. I recommend a minimum of a few months for most people but again this is highly independent. The longer your history dieting and the more extreme you’ve been, the longer you’ll need.

 

 

 

If you’re looking for a coach to help take the guess work out and hold you accountable I am accepting clients. Just head here and checkout.

 

If you’re looking for more information you can follow me on Facebook and you can also download this free guide to help give you some direction. This will also put you on my email newsletter where you’ll get daily emails for a little motivation, guidance and a kick in the rear from time to time. WARNING – I tell you what you NEED to hear and not what you WANT to hear. So if you’re sensitive and like to place blame instead of take action, you’ll definitely want to pass. But if you’re serious about taking responsibility and changing your life, you should love it.

 

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Menopause, Weight Loss, and Training

This is a useful, informative post.  Please share it and save it for reference later.

My friend, Colin DeWaay, loves to read research more than I do, so I asked him to look for the science being done on how menopause changes how our bodies respond to weight training.  We also know there is something different about how we store fat and how long it takes to lose it.  Too often, menopause is discussed as if it were a disease -as if aging were a disease – which neither are because continuing to be alive is actually NOT a disease… (Oops – off my soapbox now.)  One thing that did not come up in the research, but that I strongly believe is an issue for us, is cortisol.   I believe there is a link between increased cortisol and menopause.  And I also believe cortisol may be increased by life stress that comes with being a female of a certain age with all sorts of adult responsibilities to juggle – and then add sleep-deprivation to that mix.   I suggest you look around online for more information about cortisol.  There is research out there about it, but maybe it’s not been specifically studied in combination with menopause very often?  I have seen it studied as a result of sleep disturbances… Hello?  Night sweats? ~ Tammy

 

I have to be honest. I’ve been dragging my feet writing this article for a long time. After my last blog about getting the most out of an online coach I actually planned on writing about weight loss for women in their 50’s. Then Tammy reached out to me wondering if I’d write about weight loss, muscle growth, etc. in menopausal women. So it only made sense, only one problem. As a 37-year-old male without an extensive background in this subject, who am I to tell you what to do?

Well I guess because it’s my job (my certification and the text books I’ve read cover this but it’s SO small) and I do have a large number of clients who fit this demographic. But at the end of the day all I can do is empathize and teach what I’ve discovered. I can’t know what it’s like or how it feels on a personal level, however, I want to help people the best I can, so let’s do this. (Side note even if you’re a women not even close to menopause, you could likely get a lot out of this article.)

So with that I set out to scour through PubMed to gather as much relevant information I could. After searching and searching, reading and reading, putting together as much data as I could, wanna know what I found? Well for one I think there’s a severe lack of data on this demographic, which is actually something I’ve noticed on my own. Whenever I get a unique problem with a client the first thing I do is try to find data to help give me answers. Rarely is there much out there in the way of menopausal women, which even researchers seem to agree with. (1)

The other thing I’ve found? If you’re a menopausal/postmenopausal woman, this stuff’s probably going to be tough…. Really tough. Probably not what you wanted to hear I’m sure, but don’t stop reading now. Even though it’s likely going to be more difficult for you than many others, it’s also more important than ever you get a handle on things. Even if the odds are stacked against you. Let’s discuss.

Due to many hormonal changes that occur during menopause, the risk of raising body fat increases significantly. Sitting around being inactive and eating whatever you want is a recipe for things to get worse in a hurry. With that comes the increased risk of metabolic and cardiovascular diseases, at least partially due to increases of fat within the abdominal cavity (AKA visceral adipose tissue or VAT.)(2)  In a nutshell, research shows that post-menopausal women are at increased risk of cardiovascular diseases since VAT is considered a correlation and they are more prone to store fat in that area, even if total fat loss is the same during a weight reduction program. (3)

Another major player that hardly anyone ever talks about is the importance of minimizing loss of bone mineral density (BMD.) Likely due to significant drops in estrogen women in perimenopause might experience up to a 3% loss of BMD a year if they aren’t active or on hormone replacement therapy (HRT) and can even carry on post menopause. This is why osteoporosis is such a problem in older females. Since the loss of BMD can be slowed with heavy resistance training, this is just one more reason to lift weights. For those who haven’t reached their upper 30’s yet (around the time women start experiencing a loss in BMD) it’s all the more reason to start heavy strength training NOW.

The good news? Aging does not appear to reduce the ability of our bodies to adapt to strength training. Improvements in BMD as well as strength, power, muscle mass and functional capabilities have been observed in older people participating in strength training programs. (4, 5, 6) Basically no matter where your starting point is or how old you are, you can make improvements. Just proof that it really never is too late to start.

Before I go on I’d like to say one quick thing about HRT, this gets thrown around a lot. This is NOT something I can suggest nor should anyone tell you whether you shouldn’t or shouldn’t go down that path. That is something for you and your doctor to discuss if it’s the right thing for you or not. I’ve heard of other trainers telling their clients they need to get HRT and that is NOT okay. I’m not, nor is any other trainer qualified to make that assessment.

Anyway, what do most experts recommend as an effective method to prevent obesity or reduce body fat during menopause? Well, diet and exercise of course. (7) One study took 439 overweight-obese postmenopausal sedentary women and assigned them into one of 4 groups. Basically there was a group that dieted only, exercised only, dieted and exercised and a control group. After 1 year not surprisingly the diet and exercise group did the best losing 10.8% of their body weight, followed by 8.5% for the diet group, and 2.4% for the exercise only group. (1)

As you can see fat loss is most definitely possible for postmenopausal women, it’s just likely results are going to be slower than you’d like. You MUST be okay with this, and focus on a plan you find to be sustainable. It doesn’t matter how long it takes, the time is going to pass anyway. The unfortunate truth is if you’re unhealthy now, it’s only going to get worse if you don’t do anything about it. This is why I said it’s more important than ever to get serious because the negative effects of a sedentary lifestyle will pile up a lot faster when you become menopausal.

Again don’t get me wrong, I definitely empathize with you ladies. I really do. You were dealt a tough hand and I can’t pretend to know what it’s like. Set aside for a moment all the physiological reasons obtaining and maintaining a healthy body is likely more difficult, you have to add on all the factors that make training and staying mentally in the game tough. Things like hot flashes, difficulty sleeping, menstrual irregularity, lowered sex drive, mood swings/irritability, etc. Also dealing with the emotions that come with no longer being able to conceive and everything else that comes when your body changes on you. ALL of life’s stressors, mental and physical, add up and need to be factored in.

This stuff goes WAY beyond just physical change. You have every reason in the world to feel like it’s impossible. You have every right to feel like you should give up. But I’m telling you right now, DON’T.  You don’t have to be perfect, hell you shouldn’t even TRY to be perfect. I’d actually argue it’s more important to be more flexible at this stage. You have a lot of things to deal with and work around, so factor that all in. The worst thing you can do is go down the all or nothing path. Because all or nothing ALWAYS ends in nothing.

That said, now more than ever is it important to take care of yourself. Your body is fighting against you and you basically have two choices. Lay down and let it take you out, or fight back. Go ahead, feel your feelings, you can’t control how you feel and there is NOTHING wrong with the way you feel. But you CAN do something about what you do about it. I wouldn’t be doing you any good if I said “It’s okay, it’s going to be hard so go ahead and give up” and more importantly you don’t want to tell yourself that.

Time and time again people (much like Tammy herself) have shown that it absolutely can be done. Results may come slow, it may be difficult, but it’s literally life and death stuff here. Don’t take it lightly. Start slow, allow for sufficient recovery, make small changes, keep learning and getting better and if you need help by all means get help. Regardless, like Tammy always says, “Just keep showing up.” Remember, it may suck that it’s more difficult for you than others, but reality is reality and you can’t change it. The best thing you can do is deal with it from a place of acceptance. Otherwise you’ll just end up fighting yourself the whole way.

The last thing I’d like to say is if you are a woman who has yet to get to this stage of your life. Do yourself a favor and get started! As you can tell it’s only going to get more difficult and the sooner you can get ahead of things the easier and healthier you’ll be in the long-run. Nothing is more effective than prevention.

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If you ARE looking for a coach to help take the guess work out and hold you accountable I am accepting clients for training and/or nutrition help. Just head here and select the option you’d like.

If you’re looking for more information you can follow me on Facebook and you can also download this free guide to help give you some direction. This will also put you on my email newsletter where you’ll get daily emails for a little motivation, guidance and a kick in the rear from time to time. WARNING – I tell you what you NEED to hear and not what you WANT to hear. So if you’re sensitive and like to place blame instead of take action, you’ll definitely want to pass. But if you’re serious about taking responsibility and changing your life, you should love it.

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Filed under Cortisol, Guest Blog, Weight Loss

Online Coaching – How to Get the Most Out of Working with a Good Coach (And how to tell if you have a bad coach)

In response to questions from people on the Facebook page a little while ago, I asked Colin to write this blog about online coaching.  Online coaching is an affordable option to working with a trainer in person.  Personally, I’ve done both and think each has its place.  When I first started lifting, I was worried about getting hurt and was intimidated at the gym.  I felt I needed to work with someone in person to get started.  However, technology has advanced to a point that has allowed online coaching to become a good alternative if you have some experience and aren’t a complete fearful mess like I was back in the day.  Because my online coach (Alberto Nunez, 3DMuscleJourney) only works with competitive athletes,  I asked my friend Colin to write about this topic since he has more experience working with people who have general health and fitness goals.  

As someone who is not only an online coach but also has an online coach, I have perspective from both sides of the coin. A lot of people seem to have interest in getting help and taking the guess work out of training and/or nutrition and in fact many do hire themselves a coach, but how do you make sure you get the most out of your investment? That’s exactly what I want to talk about today.

As I mentioned I have my own coach despite being a coach myself and many of the greatest coaches in the world (no I’m not calling myself one of the top coaches by any stretch) have their own coach too. No matter how much knowledge you have on a topic for many people you are just too invested in your own results and you have a tendency to do things you know better than because it’s YOU. You are too emotionally invested in yourself, most people are, coach or not. However, this is not meant to be an article explaining many of the benefits a coach can bring but more a way to make sure you get everything you can from one if you do decide it’s for you.

Before I get into that, however, I do feel it’s my duty to make one thing very clear. No matter how good a coach is they can’t get you results via osmosis. You MUST be prepared to do the work. A good coach can certainly simplify the process and help you get the most out of your efforts but no matter what you have to do the work. If you’re looking for the next “thing” that will work for you so you don’t have to work hard, hiring a coach won’t get you anywhere. You’ll just be left frustrated, and so will your newly hired coach. I hate to say it (okay no I don’t) there are no magic pills. So if you’re not ready to dig deep and work on yourself, save yourself some time and money. Now with that said, let’s dig into what you can do to make sure you get the most “bang for your buck.”

  1. Communication, communication, communication

Yes, this is worth stating multiple times. Honestly I could easily have made this entire article about communication and it will be a huge portion of it. It’s without question the most important part of a client/coach relationship. This can be taken in many ways. First you have to be totally open and honest with your coach. Your coach (or at least a good coach) won’t berate or criticize you if you slip up, end up in a massive binge, miss workouts, whatever. But they do need to know exactly what’s going on to best be able to help you. Sure we want you to follow the plan and do well, but if you don’t it’s you that you ends up hurting, not your coach.

Make sure to send your check in on time. If you’re not doing the work and get in a bad place mentally, tell them. Good or bad your coach needs to know what’s going and NEVER assume they know what’s going on, they can’t read your mind. If you keep information from your coach he/she will be left blind and could possibly even make things worse. If you’re eating more calories than you say you are and you aren’t getting results, your coach may reduce calories and/or add in more work to compensate when unnecessary or even put you in a reverse diet when it’s completely unnecessary.

Along the same lines you should never feel like you are “bugging” your coach by asking them questions. You hired this person for a reason. You are PAYING them your hard earned money, use them! You should never feel bad for wanting your questions answered or even questioning why they do things the way they do. A good coach will explain why they do things the way they do anyway and if a coach ever says something along the lines of “Just do what I say” you need to fire them immediately.

Remember there is no such thing as TMI. We need to know everything INCLUDING outside factors. Yes, being extremely stressed out at work or depressed or other stressful things in life can and will absolutely make a difference in your programming as well as help explain things with your training that may otherwise not have made sense. This doesn’t mean you have to or even should explain every detail of your life and treat your coach like a counselor, but they do need to know if there’s something going on that could impact focus, hormone levels, recovery, etc.

  1. Take advantage of EVERYTHING they offer

A big mistake a lot of my clients make is not taking advantage of certain services that come with my coaching. The most common one being form critique. I set them all up on a training space with an app called Edufii where they can take video of their technique and send to me to take a look at. The biggest downside of an online coach over a live trainer is we can’t be there to see how things look and guide you on the spot. So not only is it in your best interest for your safety, but also to make sure you’re working as efficiently as possible too.

I know for a lot of people it’s uncomfortable taking video in a gym setting. And some clients can be uncomfortable sending progress pictures and things of that nature. These things are in place for a reason and as previously mentioned, a coach needs to know/see everything possible to make the best possible decisions for your program. If you’re working in an inefficient way or worse an unsafe way you may end up with a serious injury that could have been prevented. At the very least your coach won’t be able to get you as good of results as they could have.

  1. Trust the process

At the same time, however, don’t have blind faith. What I mean is your coach is doing things the way they do it for a reason. As I already mentioned they should be explaining why they do things already, but if you get a bad feeling about anything just ask them to explain. Ask them for reassurance. You’ll find out fast if they know what they’re doing or not. If they truly have your best interest in mind and are knowledgeable, you need to have faith everything is going to work out. Remember that progress is never linear and there are many stages to building a better body. But if you’re going to get there you need to be “all in” and to stick to the program to the best of your abilities. It will never be perfect, but you have to believe in what you’re doing.

It’s also best to ignore outside voices and opinions. EVERYONE will have an opinion on what you should or shouldn’t be doing. If you listen to everyone you’ll end up running around in circles and going mad. As I mentioned if you have questions or hear things you’re interested, bring it up to your coach. But it’s wise to try and block out as much as you can and get all your information from your coach because there is a lot of bad information out there.

 

So there you have it. The biggest thing is you have to LET your coach help you and not let yourself stop you. Never assume you know what your coach is thinking or how he/she will respond to what you have done or say. Most of the time you’re just basing it off your own feelings which most of the time we as humans let our own thoughts run us over. Thoughts that we’d never believe about anyone else. Let go of control and let them guide you to become the best you can be.

Now I’ve talked a lot about a “good coach” in this article, and that’s important because a BAD coach will not only make your experience miserable but they can do WAY more harm than good. You wouldn’t even believe some of the horror stories I’ve been told. A bad coach could mess with your metabolism and can even go as far as helping create an eating disorder for a client. So with that in mind, I thought I’d put together a little list of signs who you’re working with is a bad coach:

  1. They yell at, demean, scold or belittle you
  2. They recommend hours of cardio daily
  3. They force you to eat extremely low calories for your body (“low” calories means something different for everyone)
  4. They take any “extreme” approach on anything
  5. They never explain why they do anything
  6. They never ask you about your training/nutrition history before creating your plan
  7. They get mad when you ask questions
  8. They don’t return emails for days
  9. They tell you sugar makes you fat
  10. They ban certain foods (assuming no allergy/intolerance)
  11. They think certain exercises like the squat should look exactly the same for everyone
  12. They force you to do fasted cardio
  13. They recommend 2x-3x bodyweight in grams for daily protein
  14. They tell you carbs at night make you fat
  15. They recommend more ab work to burn belly fat faster
  16. They tell you they can speed up your metabolism while losing weight

 

If you ARE looking for a coach to help take the guess work out and hold you accountable I am accepting clients for training and/or nutrition help. Just head here and select the option you’d like.

If you’re looking for more information you can follow me on Facebook and you can also download this free guide to help give you some direction. This will also put you on my email newsletter where you’ll get daily emails for a little motivation, guidance and a kick in the rear from time to time. WARNING – I tell you what you NEED to hear and not what you WANT to hear. So if you’re sensitive and like to place blame instead of take action, you’ll definitely want to pass. But if you’re serious about taking responsibility and changing your life, you should love it.

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Guest Blogger Colin DeWaay: Training For Long-Term Results

The smartest way to train and/or diet is to do as little as is required to get results.  Don’t feel like you’re slacking- the body adapts and you will need to dig deeper at some point.  And eating a lot less or training a lot more will backfire and take you off track at some point.  With consistency and patience, you can reach your goals and find a nice balance to maintain your hard-earned health and new physical abilities.  I am a competitive bodybuilder, so I take the process a little farther, but the principles are the same.  However,  I don’t ever think that what I’m doing in the gym is any sort of “beast mode”.  I do what Coach Alberto programs for me to do each week.  Despite what my pictures may lead one to believe, I did not get younger as the years went by.  My joints and connective tissues are at least 54 years old – possibly older considering how creeky I feel some days!  My program is based on the principles my friend Colin describes in this article.  To read Colin’s other articles in this series, look under the “Guest Blog” category in the menu on the right. ~ Tammy

 

In my previous blog I went over some tips on how to get started with weight training if you are in the beginning stages. Today I want to go over some more advanced topics of training. This will be an article for you to reference back to once you’ve been training consistently for a handful of months and the “newbie gains” have started to slow.

As I previously mentioned when you’re new to training it doesn’t take a lot to start seeing some decent results from your training. Just show up consistently, do the work and your body is going to change (it’s that pesky consistency part that usually stops people from seeing any real results.)  So in the beginning life is good. You’re showing up, you’re building muscle and your body composition is changing. You just keep showing up and you’re rewarded for you efforts.

What happens though, when your body is no longer changing? Fast forward a year down the road, you keep working out hard but you’re just not seeing improvement. You are working just as hard as you were before, why aren’t you changing anymore? It’s because your body has adapted to the stressors you’ve given it. It can handle everything you throw at it with ease now, so it has no reason to adapt any further. (It’s also worth mentioning that results WILL slow down the longer you train, even if you are doing things “right.”)

You see, in order for your body to change it must adapt to what it’s doing. Yes, adaptation is a GOOD thing. Your body adapting to what you’re doing is what facilitates change. The thing is, once your body has adapted, it needs a new training stimulus to further advance. So in the beginning you want your total volume to be relatively low (volume is simply sets x reps x weight) and it should continually increase over time. This is called progressive overload which basically states that your body will not change unless it’s forced to adapt to a tension above what it’s currently used to. So for your body to continue to change over time you must be doing more volume over time as well.

Now volume is extremely important when it comes to building strength and muscle. It’s most likely the most important part of training, however, that doesn’t mean it’s the only thing that comes into play. Other things such as time under tension, metabolic stress and muscle damage are all factors for muscle-building. The problem is, many people place those things things ahead of total training volume and that’s a mistake.

For instance, a lot of people like training to failure on every set of exercise because it will create a lot of muscle damage and metabolic stress. While it’s true training to failure does have its place, if you do it too frequently, it will significantly reduce your training volume.  Just think about it.  Say you are doing 3 sets of 10 reps on bench press. Perhaps you can normally do about 100 lbs for 10 reps before failing. If you take your first set to failure and get all 10 reps and fail trying to get an 11th you will be really fatigued for you next set. So on your second set you may only get 6 reps. Now you’re extremely fatigued for your 3rd set and can only get 4. You’ve now done a total of 20 reps at 100 lbs for a total volume of 2000 lbs (remember volume is sets x reps x weight used so in this case it’s 3x20x100.)

Now let’s say instead of training to failure you leave a rep in the tank. You do your first set to 9 reps and since you haven’t fatigued yourself so bad you are able to get 9 reps for all three sets. Now you’ve done 2700 lbs of volume, 700 lbs more than when you were going to failure or 35% more total volume. Certainly with training to failure you’ve created more stress and muscle damage, but you’ve significantly sacrificed the most important aspect of training to do so – volume. This is why I don’t like to put a limit on rest periods as well. Longer rest periods have actually been shown to produce greater results in hypertrophy (essentially muscle-building) than shorter rest periods and I’d personally contribute that to being able to move more total volume with the extra rest. (1) Obviously not everyone can spend several hours in the gym nor do you have to, but the point is volume is important and it’s not smart to sacrifice volume where you can help it.

One question I get frequently is if volume is so important and is the key to strength and muscle gains, why wouldn’t you just go out and do as much volume as possible? Quite simply it’s because if your body isn’t used to high volume, the chance for injury becomes high. Plus if you start with high volume, even if you get lucky and don’t get injured, see tremendous progress, but now you’ve set your volume threshold high.  To see further progress, you’ll have to do even more volume to see better results again.

So while you want to continue to see volume increase, you want to progress at a reasonable rate. Basically, the less volume you can do while still seeing results the better off you’ll be down the road. (I hope you’ve been paying attention through this series because that’s been a pretty common theme throughout.)

This is why I strongly suggest keeping some sort of training log so you can look back at what you’ve done and make sure you’re continuing to see progress going in the right direction. Plus, it’s fun to look back at how far you’ve come. Especially when you inevitably get to a point where you feel like things aren’t working, it can be a real boost in morale to see how much progress you really have made.

Pic for Blog 6

Okay so that’s the article for today. The main takeaway from this should be that in order to continue building muscle over time you have to continually do more work over time. Your body will adapt to what you give it, and if you never give it a reason to adapt to a new stress it will never have reason to make further change. If what you’re doing right now is producing results by all means keep it up, just realize that eventually it won’t be enough.

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If you are looking for more information from me you can follow me on Facebook and you can also download this free guide to help give you some direction. This will also put you on my email newsletter where you will get daily emails for a little motivation, guidance, and possibly a small kick in the rear from time to time…  Warning – I tell you what you need to hear, not what you want to hear. So if you are sensitive you may want to pass. But if you’re serious about changing your life and taking ACTION, you should love it.

 

Lastly if you’re ready for change RIGHT NOW and want to take the guess work out of it, I am accepting clients for both training and/or nutrition help. If you’re looking for coaching just head here and choose the option you would like. I’d love to help you reach your goals!

 

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Getting Started with Weight Training – Guest Blogger Colin DeWaay

cropped-orig_weights1

If you read my last blog you understand the importance of a good strength training routine when it comes to losing weight and that building muscle can be your best friend. However, if you’re new to training you might be wondering where exactly you should start. So that, my friend, is exactly what we’re going to talk about today.

The first myth I want to dispel right away is that in order to see progress you have to beat your body to a bloody pulp and leave the gym crawling out on your hands and knees leaving a trail of your own filth along the way. It’s just not true, and likely counterproductive. Especially as a true beginner, the truth is you can actually do very little (and should) to see results. If you’ve never lifted before, to start out you can just show up to the gym, do a set or two of a handful of exercises a few days per week and you’ll be surprised just how well it will work. Those of us in the business call that “newbie gains” and trust me, anyone who’s lifted a long time is jealous of how easy you can see progress!

As you get more experienced it takes more complex and systematic approaches to training but as a beginner the training response is so powerful that literally all you have to do is show up, do some work, be consistent and you’ll see progress. This is not the time to look for complex or extreme programs, you don’t need it. As a beginner the emphasis should be on building good habits and work ethics, learning proper form/technique and finding something you enjoy. It’s later on down the road you’ll need to worry about things like periodization and progressive overload (which you probably have no clue what they mean nor do you need to at this point, but I will explain in the future.)

If you are totally new to training, start small. Do something manageable that you KNOW you can do each and every week. If that means lifting two days per week, doing 4 exercises and just a couple of sets of each one, do that. You want to gain confidence and momentum and if you start off with a program that requires a lot more work than you’re used to chances are you’ll become discouraged and you’ll be much more likely to quit. Get in there and get some wins, show yourself that you can do it, then start adding more work after you’ve done it consistently for a while.

Keep it simple, make it enjoyable and don’t get caught up on picking the “perfect” exercises. Also don’t worry about performing the movements perfect either. Don’t get me wrong you’ll want to learn proper technique for sure, but you’ll never master it before ever starting. So get in there, do the work and learn as you go. People who wait to have all the knowledge (no such thing as knowing everything) before they start will struggle. In fact doing too much research ahead of time will likely overwhelm you and keep you from even attempting to start. Step one is just showing up and starting, doing ANYTHING.

Where exactly you should start and what you should do unfortunately is not something I can tell you with generic advice in a blog. That is highly dependent on each individual and their training history amongst other things. But what you can do is use the above advice to try and set a starting point for yourself and just make sure you keep working. While there are certainly more optimal ways to do things there is NOTHING more important than consistency and adherence to your plan. You can do a lot of things “wrong” and still get great results, as long as you don’t keep quitting. Maybe it’s possible but I’ve yet to see anyone who worked hard for multiple years at something without quitting that didn’t get some pretty darn good results. There is a time and place to try and be as “perfect” as possible, but most of the time the most important part is just showing up. Oversimplification? Possibly, but I dare you to try it and prove me wrong…

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If you are looking for more information from me you can follow me on Facebook and you can also download this free guide to help give you some direction. This will also put you on my email newsletter where you will get daily emails for a little motivation, guidance, and possibly a small kick in the rear from time to time…  Warning – I tell you what you need to hear, not what you want to hear. So if you are sensitive you may want to pass. But if you’re serious about changing your life and taking ACTION, you should love it.

 

Lastly if you’re ready for change RIGHT NOW and want to take the guess work out of it, I am accepting clients for both training and/or nutrition help. If you’re looking for coaching just head here and choose the option you would like. I’d love to help you reach your goals!

 

 

 

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Lift to Lose Fat – Guest Blogger, Colin DeWaay

 

Colin continues his series for Lifting My Spirits with this Part 4 – Training.  This is an excellent resource for those of you who were asking me whether you should lose weight first and then lift, or start lifting right away.  I’m posting this one with my before/after picture because I didn’t start to see the results I wanted until I started weight training in 2010

Tammy - before and after 8x10 - Copy

In my first blog for Tammy I discussed why the majority of people who lose weight struggle to keep it off long-term and gave some tips on how to keep the weight coming off by avoiding plateaus. In the second blog we talked about flexible dieting and the importance of avoiding super restrictive diets. Last time we talked about how to calculate your macros and I gave you a couple of options for tracking them. So now that I’ve covered much of the nutrition side of things for weight loss, I’d like to move onto training. Don’t you worry though – there is still plenty to talk about with regards to nutrition in the future.

Just like there are many misconceptions with regards to dieting, the same goes for the best way to burn fat from training. It seems most people think the only way to drop the weight is to spend hours running on a treadmill. But these people tend to run and run but get nowhere, literally.

While steady state cardio does tend to burn more calories while actually working out, it can’t hold a candle to the powers of strength training in the long run. See with steady state cardio (IE. Jogging) once you’re done with the exercise and your heartrate returns back to normal you’re done burning calories for the most part. But with strength training and other forms of interval training you get what’s called EPOC (excess post-exercise oxygen consumption.) With EPOC your body continues to burn calories while at a resting state as it tries to recover and repair itself from what you just put it through. This effect can happen for a few hours up to even close to two days depending on many factors. (1)

The other benefit to strength training is adding lean body mass to your frame. This not only helps with body composition (“toning” is the combination of muscle mass plus lower body fat) but increases in muscle mass helps your body burn calories even in a rested state. While some have severely overblown the affect additional muscle mass has on your daily expenditure, each additional pound of muscle could help burn roughly an additional 6-10 calories per day. (2) While it’s not a lot, every little bit helps right?

Now before you start worrying about getting “too big or bulky” I’d like to squash that right away. Trust me, people spend years TRYING to get “too big” and can’t. I don’t think anyone in the history of time has ever “accidentally” built too much muscle. Plus less be honest, if that scenario ever really did happen, could you just train less then? Anyway especially for women, who have about one tenth the testosterone of men, they’ll have a much harder time adding that extra muscle. Honestly for most people to get the results they want, I encourage them to do everything they can to TRY and build too much muscle.

Okay you get it, muscle = good. Strength training is better than cardio for fat loss. But should you be doing cardio at all? Well I’ll say this: Some cardio for general cardiovascular health is never a BAD idea, as long as it’s not extreme. However, honestly at least in the beginning the less cardio you can do the better. Remember how I previously talked about eating as many calories as possible while still losing weight so you have room to make adjustments when things stall? Cardio works similarly. You want to do as little as possible while still losing weight for the same reason. This way when things stall you have more options to get it going again. You can take away calories, you can add in cardio to supplement your weight training. You have options. But if you go low cal and do a bunch of cardio right off the bat, what are you going to do when you hit a plateau? You can only take away so many calories and do so much cardio.

The other thing to think about with regards to cardio is what kind to do. Once again I’m going to pick on poor steady state cardio. Sorry, it’s just not a very efficient use of your time! Perhaps you’ve heard of something called HIIT? It stands for high intensity interval training. This has been shown to be more effective than it’s steady state counterpart while allowing you to burn more calories in less time. (3, 4) It does, however, require some intense work and can be tough for some individuals to perform.

Basically you perform extremely intense exercise for short intervals mixed with a period of rest. This could be done by sprinting, biking, car pushes, sled drags, prowler pushes, etc. The point is you put forth maximum effort for a short period, maybe 20-30 seconds and then do a little active rest like walking until you feel recovered and do it again. Typically 3-5 minute rest periods are good for most people. I see a lot of people make the mistake of doing things like 30 seconds on and off, but chances are they aren’t putting in the maximum effort required to get the most of this training or they wouldn’t be able to go again in 30 seconds. If you can carry a conversation at all after your interval, chances are it wasn’t intense enough.

You can also combine the best of both worlds so to speak. High intensity interval resistance training has been shown to be very effective for additional calorie burn from EPOC as well as fat oxidation. (5) While I would approach this similarly as to save this type of work for further down the road, it can be a good option for anyone who has time restraints in the gym. If you need to get in and get out, working on strength training with very short rest periods can be an effective training method.

With all of this said there is one caveat to it all (there always is, isn’t there?) I’m basically telling you what I see as the most optimal way to go about burning fat. But what’s optimal isn’t always what’s best for each individual. If you absolutely hate one form of exercise and love another one, you’re going to have a lot better success doing the thing you love. Regardless of how “optimal” something is (this goes for both training and nutrition) the #1 factor in seeing results is adherence to the plan, being consistent. If you aren’t going to stick to something, it’ll never work. There is nothing wrong with steady state cardio so to speak, it’s just less efficient for both fat loss and body composition. But if that’s what you love and what you’ll continue to do, by all means do what you love.

So that’s all I have for this article. Not even sure what I’ll talk about next month, but don’t you worry, I’ll be back!

 

Also if you are looking for more information from me you can follow me on Facebook and you can also download this free guide to help give you some direction. This will also put you on my email newsletter where you will get daily emails for a little motivation, guidance, and possibly a small kick in the rear from time to time…  Warning – I tell you what you need to hear, not what you want to hear. So if you are sensitive you may want to pass. But if you’re serious about changing your life and taking ACTION, you should love it.

Lastly if you’re ready for change RIGHT NOW, I am accepting clients for both training and/or nutrition help. If you’re looking for coaching just head here and choose the option you would like. I’d love to help you reach your goals!

 

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