Tag Archives: weight-loss

2017 Prep Update: Day 254 out of 275

About three weeks left until my competition.  So far, everything is still happening in a predictable fashion.  My nerves are coming up just as I knew they would.  My scale weight continues to drop.  Currently three pounds UNDER my previous stage weight.  I’m about 1.5 pounds away from my coach’s goal for my new stage weight.  I think I can beat that, too, because there are some things I’d like to see that I don’t see yet.  I think the glutes will lean out more because I tend to loose weight once food comes up a bit during the week.  Coach remembers that I lost weight during peak week last time, too.  Since we are this close, I’d like to find out where I need to be for the lower abs to be visible.  Not there yet.  It’s hard for me to talk about this stuff because I know the general population has a misconception about what “health” looks like.  Visible abs are not a measure of “health”.  Please read the disclaimer below.  This is part of my sport.  I really don’t give a shit if my abs are visible as a human walking around.  Doesn’t make me a better wife or teacher.   Doesn’t make me smarter or kinder.  It’s important only in context – there is a mandatory pose that I will be judged on called “abdominal-thigh”.  I would like to confidently have that one in my repertoire at some point.

DISCLAIMER: I share my story because I was able to transform my health after menopause using nutrition and exercise.  And the science is the same for general fitness as it is for bodybuilding – most of the time.  But remember – I’m now in prep for a competition.  My division, bodybuilding, requires a body fat percentage that is lower than what is considered “healthy” for the general population.  I’m post-menopausal, so I don’t have any issues with that to consider.  My thyroid function has been checked and everything is working optimally because that is a priority.  And for almost four years,  I’ve been working with a scary-smart and patient coach who I trust to prioritize my health over a placement.

Took progress pictures last week and realized that the suit I have that I wanted to wear is now, officially, too big.  The bottoms needed to be pulled up so far that it reminded me of that stereotypical “grandpa pants” look.  I’ve ordered my suits from the same place all this time and I know they can turn around an order pretty quickly, even a custom suit.  Sent them measurements and had the suit in a week.  I asked my coach to pick the color.  I really don’t care about my suit this time.  I just want it to fit and I want to feel comfortable.These are my pictures from this morning compared with my pictures from last August shortly after a mini-cut in my off-season.  Prep didn’t officially start until October.



I started a scheduled deload this week in the gym.  I haven’t noticed much of a loss of strength, but I’m a little paranoid about injuries right now.  Pulling back a little is just fine.  I can push a little on cardio and fat loss for about another week, after that, two weeks out, cardio is going to be cut back a bit.  I’ve been going to the gym twice a day for about a month now.  Things need to be lifted.  Posing needs to be practiced.  If I didn’t get enough activity during the day, I will do another cardio.  They also have a water-massage table that I need to use every couple of days.

Nothing has changed with food. I’m still running 4 days a bit lower in carbs (around 130 g)  and then 3 days a little higher (around 200 g) to recover.  Protein was dropped once early in the prep and I hated it.   Since then, we brought protein up to 160 grams a day and never changed it.  I do well without a lot of fat – less than 25 grams usually.  My food preferences are lean and veggies all the time anyway.  Prep isn’t really much of a change for me – just a couple of food swaps here and there.  Regular peanut butter got swapped for PB2.  Used to use a whole egg with whites in the mornings, now I use just the whites.  Traded my favorite Skinny Cow ice cream sandwiches for sugar-free popsicles.  (I’m not a ‘clean eater’.  I eat what I like.  I just actually like real food with a few exceptions.  I don’t feel like I’m deprived.)   Got a little more food-focused in the last couple of weeks, but I know that’s because I’m pushing myself to be leaner than I’ve ever been in my life.  I’m pretty sure I’m working on some fat now that I’ve had since high school!  That makes my fat older than my coach!!  LOL!!!  And getting this lean is a new, sometimes scary, experience. I see things I’ve never seen before and don’t always recognize. “What is THAT?” “Is that a TUMOR?” No.  It was a vein. Cut me some slack on that one – at 55, we start looking for things that 20-somethings would never imagine, right?

Most days, I feel really good – or at least “normal”.  That surprises me a bit.  Grateful for it.  One of my goals for this prep was to do it as gracefully as possible.  I think that the mindset of “this is voluntary – I’m doing it for fun” helps.  I also know that I’m working with a coach who puts my health before results.  Results are long-term side effects of science-based protocols.  I’m patient.  I trust the process most days.  On the bad days, I just have faith in the consistency of it.

Honestly, I’m not a diplomatic, sugar-coating, sort of person anyway.  I’m pretty blunt and straight-forward when I’m not stressed.  Physically, I’m stressed right now.  Keeping the mental game positive (if you’ve been following along you know why that’s a challenge for me going back to this show) is also a little stressful some days.  My tongue is sharper now.  And I’m faster to use it.  All I can do is promise that I’m doing my best to be a nice human – which is a challenge for me even when I can have comfort food.  😉

Started thinking about doing a second show this fall.  It’s local, so there won’t be transportation and hotel costs.  Let’s see how this first one goes.  I’ve been working hard for a couple of years now.  If I think there is a little more that can be accomplished with this version of my physique, I’d like to keep pushing.  It hasn’t felt like too much of a grind – teaching is harder, actually.   Isn’t that an interesting observation?

In other news, summer school started last week.  I have 26 kids working in the mornings until noon.  I set up everything so they could work at their own pace and get help from me as needed.  They jumped in and are doing great!  There were some stressful issues over the first couple of days since I didn’t have access to the district’s online attendance and gradebook program, but once that was fixed, I got things caught up.  And then the AC broke.  But again, our building’s maintenance staff got on it, had the district out to fix it by the end of the week.  I wanted to teach summer school to help keep my mind off the show.  Nerves are going to be an issue this time around.  I also knew I wanted to run bleachers in the morning – but even that’s not working out.  The track is being replaced and the field is locked up.  Plan B – walk around the school a few times in the morning before going in.  It’s a big building, so that’s not trivial.  Definitely safer.  Need to just trust that things are working out exactly how they should, right?

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Filed under Bodybuilding Journal, Competing, Contest Prep

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/

https://www.youtube.com/c/colindewaay

https://www.facebook.com/ColinDeWaayTraining/

 

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Filed under My Lifting Log

How to Make This One Your LAST New Year’s Resolution – Guest Blogger Colin DeWaay

I think Colin’s tips below are targeted to that person who is highly motivated to make this the last time they need to start over.  Share this one to save it.  It could be a great reference for when the motivation wanes and grind begins. ~ Tammy

Well it’s that time of year again. Gyms are being flooded with people vowing to make a change. I actually LOVE this time of year, despite it making my own workouts a bit hectic. Seeing so many people trying to change for the better is awesome. There is only one problem though…. VERY few will succeed. So what I want to do today is go over why I think the majority of people fail and talk about ways you can make sure this year is the last year you EVER make a New Year’s Resolution to get in shape.

At the very top of the list of importance is sustainability. Cliché or not fitness is in fact a lifestyle and if you’re not in it for the long haul no matter what you do you’ll eventually fail. What that means is you have to find something you enjoy and you can see yourself doing long-term. If you hate every second of what you’re doing, how long do you really expect to keep it up? Even if you manage to lose the weight, how will you keep it off when you stop?

It also means you need to focus your attention on the process and not any quick fixes. I promise you no pill, “detox” (don’t even get me started,) green sludge or plastic wraps are going to do the trick. It comes down to diet, exercise, and consistency. But once again, this is where most people go about things completely wrong. They think to see results they have to eat nothing but cardboard and rabbit food and they must suffer endlessly. In fact most people seem to seek out the most difficult “hardcore” plans they can find hoping this might be the answer. They’re doing it wrong….

So with that said, let’s go over 5 tips to help you finally get where you’ve always wanted to be…. And STAY there.

Tip #1

Don’t try to “kickstart” your weight loss

Of course you want great results and you want them now, who can blame you? We ALL want fast results. So naturally you should do something dramatic to get things going right? Couldn’t be more wrong. In fact that’s the exact opposite of what you should do. You see when you lose weight your metabolism slows, there’s no way around this. So sure if you dramatically cut your calories and/or do a lot of cardio you’ll drop weight fast. Everyone loves that! Well, at least until you get stuck. Which if you take this approach I promise you will.

Think of it this way. Your body cares about one thing above anything else. Survival. It could care less if you have a six pack or “toned” arms. It’s job is to keep you alive. So when you cut calories low it’s going to do everything it can to hang onto what you give it. Basically your body gets really efficient at utilizing the food you eat, which in theory sounds good, but it’s not. You begin to burn less calories from the exercise you perform, the thermic effect of food decreases, you burn less calories at rest and what’s arguably worse is you get a shift in hormones that not only makes you feel hungrier but also prevents you from feeling full. (1) Yep, your body gets more efficient at making sure you don’t starve yourself to death by making it easier to store fat and overeat. Recipe for disaster if you ask me. Make sure you eat as many calories as possible while still losing so you can keep making adjustments. Plus who doesn’t want more food???

 Tip #2

Don’t deprive yourself

Remember that thing I said about sustainability? You’re not going your whole life without eating the foods you love. And the big problem is when you tell yourself foods are off limits a few problems arise. 1) When you tell yourself you can’t have something what’s the thing you automatically want? (Forbidden fruit.) 2) You’re relying on willpower which is not infinite. Eventually you WILL run out of willpower and you’ll be caught in a bad situation which is what leads to binge eating. 3) You’re going to be miserable, and if you’re miserable do you really think it’s going to last? There is no happy ending to an unhappy journey. If what you’re doing now to lose the weight isn’t something you can keep doing after the weight is gone you’re doomed to fail. 4) You form a bad relationship with food. You find yourself feeling guilty just cause you ate some cheesecake. You find yourself avoiding social situations or if not you’re stressed out about all the “temptations.” Guilt should never be associated with food… Ever.

I’m not saying your diet should be nothing but pizza and ice cream, but they certainly shouldn’t be completely off limits either. You have to learn moderation and this will never happen with a restrictive diet. Despite what most “gurus” will tell you there are no magic foods and there are no foods that inherently make you fat either. Yes certain foods have a more nutrient dense profile and help you feel fuller, but it’s all about context of an overall diet. Is eating broccoli better for you than a scoop of ice cream? Sure. But if that scoop of ice cream helps you stay on track, avoid binges, enjoy your diet and stick to your diet than I’d actually argue the scoop of ice cream is BETTER. Everything in context. Besides, believe it or not there is actually data to support whether a diet had mostly simple carbs or complex carbs it made no difference in body composition OR health markers when calories are equated. (2,3,4)

Tip #3

Focus your exercise around strength training

I’m kind of known for bagging on cardio and I’m often asked why I think cardio is “bad.” I don’t think cardio is bad by any means, it just needs to be utilized wisely and it shouldn’t be your primary source of exercise if you want to do things optimally, especially if your goal is body composition. New research even supports the use of strength training for reducing the risk of type 2 diabetes and cardiovascular disease even independent of aerobic exercise. (5)

While cardio does tend to burn more calories during the actual exercise itself it’s nothing compared to the fat burning machine your body becomes with strength training. When you’re done with cardio and your heartrate returns back to normal you’re done burning calories. With strength training you get what’s called EPOC (excess post-exercise oxygen consumption) which means your body continues to burn additional calories even while at rest as it recovers and repairs from the stress you gave it. This effect can happen for a few hours or even up to almost two days depending on several factors. (6) Not only do you burn more calories recovering, but the more muscle you have on your frame the more calories your body burns naturally. (7) And no ladies, it won’t make you bulky or look like a man… Pinky swear.

So how should cardio be treated? Like calories only in reverse. You want to do as little cardio as possible while still losing fat so you have more options when things stall out. If you’re now eating high calories and doing low cardio you have plenty of options moving forward to bust through those pesky plateaus. Guess what happens if you’re already eating hardly anything and doing cardio every day?

resolution

Tip #4

What you did before DIDN’T work

I can’t lie, this one drives me nuts. So many people will go back to old plans they did before because they lost a bunch of weight. But if you did this and gained all the weight back, did it really work? Of course not! It only works if you can sustain it. “Well that’s just because I stopped doing it, this time I won’t quit.” Sure you won’t, best of luck… Sorry but chances are the reason you stopped was because you were doing many if not all the things I’m telling you not to. You quit because you couldn’t rely on willpower anymore. You couldn’t eat the same 7 foods the rest of your life. You couldn’t run on a treadmill for hours on end anymore. You hated what you were doing and you stopped. So why would it be different this time? Yeah you want it bad now, but motivation doesn’t last forever.

Tip #5

No more “all or nothing”

This one absolutely kills progress. People think they need to be perfect and if they can’t be there’s no point in even trying. The truth is chasing perfection is a losing proposition. In the battle of all or nothing, nothing will win 100 times out of 100. There will be times in your life you need to be more strict and there will be times to be more flexible. You must learn to be okay with not being perfect. You’re better off being 80% “on” all the time then being 100% “on” half the time. There will be times you have to back off more and there will be times you kill it and that’s totally fine.

So bottom line, what should you do? Take things slow and don’t rush the process! Eat as many calories as possible while losing weight and focus your training on resistance training. Losing between .5%-1.5% of your body weight on average weekly is a pretty good pace for most people but understand that scale weight is far from the only story and the leaner you are the less it means. Focus more on how you look, how your clothes fit, how strong you’re getting and possibly most importantly how you FEEL. These things mean way more than any number on the scale.

Do this and you can continue to make adjustments when you hit plateaus. Remember that your metabolic rate is a moving target and adapts to what you do, so if you make huge drops right away you’ll lose plenty of weight fast but it will stall quick and then what will you do? You can only drop calories so low. Take it slow and make adjustments when necessary and you keep the good times rollin’! Remember, you didn’t put the weight on in 2 months, so don’t expect it to come off in 2 months either.

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If you’re 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’ll 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’re 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 to take that next step and want to make sure you do things right this time just head here and I’d be honored to help you reach your goals. But only if you’re serious! The program only works if you do.

 

 

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Filed under Guest Blog, Guest Blogs

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.

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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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Filed under Guest Blog, Guest Blogs, My Lifting Log

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.

***********

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

Reasons Why I’m “Doing It Wrong”

If you follow fitness pages on social media, you will see many messages that fall into that “go hard or go home” theme.  They are success stories.  They walk into the gym, abs a blazin’, and are pushing to the limit EVERY.SINGLE. DAY.

I don’t do that. I can’t do that.

Here are few reasons why I’m doing this thing “wrong”.

REASON #1: I do as little work as possible.

I don’t go “beast-mode” in the gym.  I used to.  And I got hurt.  Twice.   Not serious injuries, but they still nag at me.  Lifters get hurt – that’s true.  But actively choosing to avoid injuries means I can keep lifting without interruption or work-arounds.  There is a difference between the loads my muscles can handle and what my connective tissues can handle.  Those little pieces and parts have been moving me around for over 54 years – I am always conscious of that.  Random strangers sometime feel the need to offer critique about how I do a movement, and that’s OK because they have helpful intentions.  They might not realize that I actually do know what I’m doing.  Range of motion is a connective tissue issue for me and I send video to my coach to analyze almost weekly.  We both know that over the long term, things have improved and will continue to improve.  Nothing good comes from rushing a biological process.  My body never lets me get away with that.  I also found a coach who shared my perspective and he keeps me healthy.  (Knocking on wood as I type…)  Now I just show up, do what I’m supposed to do that day.  No more, no less.  Every 4th week, a deload is programmed in whether I feel like I need it or not.

If you’re a teacher, this analogy might make sense – think about IEPs and least restrictive environment.  I do as little as possible to get the results I want.  There is nothing further for me to gain by breaking down more tissue and increasing my recovery time.

REASON #2: I eat ice cream every day.

I worked hard in the beginning to redefine “food”.  When I started, I put everything on the psychological table, so to speak.  I got help and learned what nutrition was all about.  I had to develop a new habit of measuring and tracking.  I do believe micronutritents saved me – I remember when my paradigm shifted.  I had just read about cellular regeneration and BOOM!  It hit me.  I could change every cell in my body by consistently providing better nutrition. That was when I became a clean-eating zealot.  Apparently, upon reflection, I needed to be an a-hole for a while.  Sorry.  I was obnoxiously passionate about what I was learning and I also needed a little validation.  I believe it was just an awkward, emotional, necessary part of my journey.  Eventually, I grew weary of feeling like a food martyr who only ate foods on a short list of “approved” items.  I started to research and learned more.  I learned about macros.  I also learned that because of how I trained, because of how I changed my body composition, not only could I incorporate some of “off-limit” foods back into my life, I knew I could control them, and my body used them differently.

I asked my coach (Alberto Nunez, 3D Muscle Journey) if he thought I had any emotional issues with food.  Paraphrasing, he said “No.  You use food as a tool.  You know when it’s necessary to be precise and you know when it’s OK to relax.”  Please know that I do have days when I’m HUNGRY.  Those are planned and necessary for what I’m doing.  It’s also a natural physical response for hormones to trigger hunger when precious fat stores are being used.  Bodies don’t like that.  Bodies want to be plump and ride out the famine.  My body has not evolved itself to support my first-world goal of improving my conditioning as a bodybuilder.  I still believe micronutrients in veggies are my bestest buddies for recovery and general health, but because I eat a little ice cream each day (until I’m deep in contest prep and I don’t want to), that tub of cookie dough has lived safely in our freezer for almost a year.

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REASON #3: I don’t cut water when I compete.

After I did my first show, I started researching how to compete without cutting water.  I did a water cut again for my 2013 show and that just confirmed for me that I would rather quit competing than cut water again.  It’s just not something I choose for myself.  I’ve worked very hard to get off the path of health complications that I was traveling back in 2009, so cutting water, using water pills (or even fat burners, for that matter) just doesn’t fit into my personal philosophy of how I’m going to live.  I continued to research and learn.  That research eventually led me to my coach.  More and more competitors are learning the science behind a peaking process that makes it unnecessary to cut water.  It’s actually counterproductive because I looked flat on stage when dehydrated.  For the 2015 show, I had a water bottle off stage and was drinking as we were being called out for prejudging.  Yes, I did gain some muscle between those two shows, but if you look at the 2015 conditioning, drinking water didn’t have a negative effect.  To improve my stage conditioning, I need to focus on improving my body composition gradually over a long time.  Just that.  Nothing else.

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REASON #4: I won’t do whatever it takes to improve in my sport.

I’m competitive, but I’m working to keep that drive focused on things I can control.  There is a list of things in my head that I won’t do.  I believe I can do this thing on my terms, or maybe it’s more accurate to say that I’m curious to see what I can accomplish doing it the way I want to do it. I’ve seen this sport wreck people and relationships.  I can understand why the stakes would seem higher for younger people.  Me?  Hell, I’m going to be 55 and one year closer to retirement the next time I post a new stage picture.  To me, I’m in the prime of my life right now.  To the fitness world, I’ve been called a grandma.  (Not blessed with kids, btw, so I’m not literally a grandma.)  I hope the lessons provided to me by the Universe about the irrelevance of my ego are over, but if I have more to learn, I that’s OK.  Seriously.  What do I have to lose if I earn a 4th last place?? Nothing.  What do I have to gain if I win an overall?  Nothing really.   The shows and the pictures are cool, but they are not the endgame.  Progress is the endgame. The true endeavor is to show up each day and recommit.  There is joy that for me, but not all the time.  Passion ebbs and flows.  I’m still motivated just to see what is around the next corner.  In some ways, it’s a very long game of strategy of me vs me.  Win/win or lose/lose depending on how I play, right?

 

 

 

 

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Filed under Bodybuilding Journal, Competing, Contest Prep, Nutrition, Opinions

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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