Everyday I here and see people saying I want abs. Great goal for sure but what each of these people fail to understand is to have visible abs you must learn how to cook and eat clean. Exercise will strengthen the abs and burn fat, but it will not give you visible abs on its own. Nutrition is the key to any weight loss program and it all begins in the kitchen. Understanding what eating clean means is one of the hardest concepts for people to understand I have found. There are numerous diet plans on the internet, but very few actually explain what eating clean means. Instead they just tell everyone eat this, not this without explaining why. You as the reader of these plans can't make a lifestyle change if you don't fully understand why you are making the recommended changes. When you don't fully understand you eventually start to cheat on the plan and start looking for another plan. Now you are starting completely over and still have learned very little. With my clients the very first thing I ask them is "what does eating clean mean to them". The first answer I hear is no alcohol, the second is no sweets. Both answers are correct, but they are just a very small part of eating clean. The second thing I ask my clients is "do you ever read nutrition labels". The answer I most often hear is umm...yes. Then I ask them to show me a can of tuna that they have in the cabinet. We then look at the label and I show them how even though the main label says in spring water the ingredients lists vegetable broth, high fructose corn syrup, salt or sugar, etc. My clients then say wow I had no idea.
The point I am trying to make when I am training my clients is that you need to make smarter decisions when purchasing food. You do not have to buy organic to eat clean, Just don't eat processed and products loaded with ingredients that have no place being in them. When you begin buying and eating cleaner food your body will automatically begin to shed water weight. When the body isn't being preserved and overdosed with chemicals it has zero reason to hold on to the extra water.
Cooking clean means learning what oils are best to use. How to season your food without using salt. Basically how to cook and eat clean without your food being blend. My wife and I actually teach my clients how to cook and eat clean with flavor. We have my clients pick a few different recipes and purchase the ingredients. Then we come in and show them how easy and delicious that healthy clean cooking and eating really can be by teaching them how to prep the food and what are the easiest ways to save time in the kitchen.
Eating and Cooking clean parties are a great way to get your friends on board with you to build a strong support team. If you build a support team around healthy eating and cooking you and your friends start to forget all about those happy hours.
What does this all have to do with the main title? EVERYTHING! If you learn how to cook and eat clean you will drop the weight that you want and start to see those ABS that you desire to see.
If you have questions or comments please feel free to ask.
For me as a professional 2013 was a good year. For me personally 2013 was riddled with injuries and set backs. This year I made the decision to drop in muscle size from 235lbs (which I have been carrying and maintaining for 10 plus years) to 200lbs since I am now 42 years old. My thoughts were that my body would be much healthier going forth by dropping the mass. I was not expecting the little injuries that would come up along the way. Everything from a pinched nerve in my neck to knee pain and all from the rapid loss of muscle around those joints. Even though I was still active the joints were not used to having less muscle around them supporting them. This was something I was not expecting at all. The funny part was the injuries came out of nowhere! They didn't happen during exercise or an athletic event but instead I woke up and was in pain.
So this has made me start a complete rebuild of the musculature system that I had built up for over 20 years. Starting with rehabbing of the injured areas, endurance strength and basic cardiovascular training. This year I will be applying NASM's OPT model from beginning to end.
Starting over as it feels is never fun for anyone, but it is also something that every aging athlete most learn to do as we age. Our bodies as I have come to learn from first hand experience do not like to carry the extra mass whether it be fat or muscle. The funny part is that I can remember older guys in the gym constantly telling me don't get too big you will pay for it later. Of course being young and cocky I blew it off and said no that will not happen to me. Well wake call for me and I can now see those guys saying it to me like it was just yesterday.
I know 2014 will bring an amazing change to me physically and mentally and I can honestly say that I am looking forward to making the changes to my body and my health. So I will be posting up my recovery and rebuilding as the year goes on. I welcome you to stay tuned in and experience my journey with me.
Too many people focus on weight when they should be focusing on total wellness. I will not tell you that someone who has a body fat percentage 10% or more higher then it should be is ok. I will tell you that the scale is a problem. Those who focus on the scale grow dependent on having to see the number to go down to feel successful. Reality is when you do this all you are doing is developing very bad mental habits that can and will lead to obsession and disorders. Yes, believe it or not over exercising is a sickness.
As we have grown up everyone from the Doctors to the TV and magazines have been telling us that we should weigh a certain amount based on height and age. Well once again science has proven that those numbers are not very accurate if you exercise. When you build lean muscle tissue you are adding weight to your body, but your are also adding skeletal strength, joint and tendon strength, as well as, increasing your metabolism.
My point is stop using the scale and focus on how your clothes feel and have your body fat tested if its a concern. Body fat testing is easy and typically will cost you nothing.
If you have any questions please fee free to contact me @ Bill@rfelife.com.
Like anything supplements are both good and bad. If you choose to buy supermarket or large discount supply supplements expect to get poor quality. Typically higher priced supplements are better quality but that does not mean you should not read the label. For example: There is a very well known brand of protein powder on the market that talks about how high a quality and all natural it is, until you read the label and find sugar alcohols in it. For this exact reason you have to do some research on whats right for you. Don't take the advice of a young bodybuilder working on commission because 9 out of 10 times they are using the product of the month.
When you are looking to go to a group class before you sign up for a package take a free class. If the company does not offer a free class then its not a company that you want to work with.
Accountability is one of the biggest reasons why someone should hire a trainer. Now with that being said a trainer should not be your cheerleader when you are not giving as much as the trainer.
- A trainer will give you praise when you are doing a good job.
- A trainer will hold you accountable for doing your workouts.
- A trainer will monitor your nutrition and make corrections as needed.
- A trainer will provide you with the tools you need to be successful.
A trainer can not make you do anything! You will fail or succeed on your own. So it amazes me when clients want to blame the trainer because they did not get the results that they wanted.
As a client the first thing you need to look at is yourself and ask:
- Did I follow and track my meal plan
- Did I do every workout or just go through the motions
- Did I drink enough water each day
- Did I get enough sleep
- Did I hold myself accountable to my goals
If you can honestly answer YES to each one, then you have had success. A pound or an inch lost is success. Most forget that because of the biggest loser. Your health and fitness is a life long journey not a 12 week trip.
So far this week I have seen more free advertisements then ever before about how to lose weight. To me this is crazy because each one will only give you a taste then require you to pay an amazing amount to get the rest. Stop wasting time and energy on the free information. You need to hire a "Qualified" professional to design a personalized program for you.
Yes, I will tell you that any and every online program can get you some results, but it is not personalized to your body and your needs. This is why you need to hire a "Qualified" professional.
If you add up all the money you have spent over the years on fitness products and fitness gimmicks you could have already hired a "Qualified" professional.
So once again stop wasting time and money and hire someone today!
On the weekend most people want to just kick back and relax. Instead most are running around doing errands, cleaning the house, food shopping, etc. Your body and mind need downtime other then watching TV or sleeping. So turn off the TV, Computer, Radio and any other electronic device. The more you unplug the more time you will find to let your body and mind reconnect. This connection is very important for downtime. A nice quiet walk is a great way to relax, mediatation works or even just go out and look at the stars like we did as kids.
If you do any of these things and do not set a time on how long you are going to do them you will notice a big difference in your stress levels.
When it comes to proper nutrition I see many people cheating and thinking it is ok. If you eat a good healthy nutrition plan and exercise you can reach every goal. So why self sabotage with alcohol or extra sugar?
I will be the first to tell you that cheat meals are ok, but not every night or multiple in the same night. Binging happens more times then not and people just are not recognizing that they are even doing it. This is why tracking your nutrition is very important.
I have seen many of my clients realize after they start tracking their food that they are actually consuming well over their daily required caloric intake. This is often why people fail on nutrition plans. If you are not monitoring your intake then one drink can turn into two or three before you even realize it.
If you want to be successful when on a nutrition plan you need to eat and track everything that you consume.