Categories
Fat Loss Fitness Food Health Uncategorized

10 Reasons Six Pack Abs Suck (And 5 Things To Do Instead)

Six pack pack abs suck. There. I said it. And I mean it.

In your heart of hearts, you kinda know that losing fat and getting a six pack means making sacrifices. You kinda know that there will be hard times, good times, and just normal boring times along the way.

And yet…you still dream of rocking a six pack. But you don’t want to think about how hard it will be.

Time to cowboy up, my American mates might say.

Here’s why getting six packs abs sucks — and how you can get them anyway with a little common sense an a little sweat.

Sound good? Keep reading. We start with common mistakes and end with what to do instead.

First, 10 things you’re doing wrong.

Then, 5 things to do instead.

  1.       You don’t work hard enough
    Sorry, but random 45 minute workouts two or three times a week are just not enough. Your gym sessions need to take priority over Netflix binges,  hanging out with the guys, and just good old relaxing.
  1.       Your program sucks

That workout you and your buddy do? Sorry, not good enough. You need a tailor made program that is designed just for you. Your new program will be hard, but will get you ripped.  It will involve advanced periodization protocols that will test you in ways you never have been tested before. You will have to track every weight you pick up and learn things you have never done before.

 

  1.       You neglect cardio
    Yup, you guessed it. You need to do cardio. And not just ten minutes on the treadmill before each workout. You will likely have workouts designated just for cardio. That means after you have spent your energy and motivation on smashing chest, you now need to come back later and do 30 minutes of sprints and some steady state cardio. This gets old real quick. But you need to do it.
  1.    You’re afraid of being tired
    Your legs are heavy. Your chest is still sore. Even the cereal box is heavy. You are expending so much energy each day that recovery will be much slower. Slowly you will start to wonder: “Is it worth it?” The correct answer is yes.

 

  1.      You love Facebook

But you’re wrong. Learn to love an app called MyFitnessPal instead. This will count every single macronutrient that goes into your body. No more rough estimates of what you think you ate. Measure it and get results.

  1.       You eat too much of the wrong stuff
    You will likely need to use calorie cycling. This means eating less on rest days and arm days, and more on leg days. Slightly less on chest and shoulder days but enough on back day. It’s not all that hard, but it does requires extra work.
  2.    You drink too much beer

Let’s cut to the chase. Less beer with the boys, more eating out of tupperrware. Are we clear?

  1.      You don’t meal prep
    But you need to. Prepare many meals in advance over weekend. You’ll get the headstart you need.
  1.      You compare yourself to a fitness model
    You don’t look like like a fitness model. But guess what?  Neither does he, most of the time. Kind of like how the bathroom lighting can make you look like The Rock until you take two  steps forward and now you’re Danny Devito. Stop idolizing athletes who have everyone in their corner making sure they look perfect.  Unlike you. they don’t have 9-5 jobs and a family to tend to.
  1.   The side effects discourage you

Yup, low bodyfat has side effects, including loss of sex drive in men. Guys who pump iron, diet hard, and do HIIT can end up now having not much sex drive. This can happen at anytime in your journey but generally when your absolutely ripped.

Ladies, your periods may stop coming. Extreme dieting can cause your hormones to start going nuts. You may be thinking not having a period for a while is a relief. It’s not. It’s a signal telling you something is wrong. You may also experience pain in your thighs from the stress of dieting.

5 Things You Can Do Instead

  1. Drink Less Alcohol is great. I’m about to pour myself a glass of Ballantynes Whiskey straight afterIi finish this. Tomorrow morning I’ll jump on the Assault Bike and remember to enjoy another whiskey in a few days. The key here is moderation. Don’t sink beers every night or polish half a bottle of Sauvignon Blanc with dinner. Save it for a special occasion. Have a couple on the weekend but don’t just drink for the sake of drinking. Your health and your abs will be forever grateful.
  2. Eat Smart

Aim for two palm sized portions of protein with each meal, 2 cupped handfuls of carbohydrates, and 2 thumbs of fat. Ladies, aim for 1-1.5 palms of protein, 1 cupped handful of carbs, a thumb of fat with each meal. Add or subtract based on how your body responds. Always keep a decent fist size of vegetables on your plate. No exceptions.

  1.  Train with intent

Do you ever feel like you are just going to the gym but not actually training? Having a clear reason for why you are there makes it so much more important. Find your why and make every rep count!

  1.  Don’t stress

You are going to miss a workout and you will blow out your diet. And it will happen more than once. Who cares? Life goes on and if you spend your time worrying about what you’ve done wrong, you’ll never get to enjoy what you did right. Life is for living. Find balance in everything and commit to what you want.

  1. Hire a coach

Not only will a coach get you to where you want to be, they’ll also be the voice of reason and share their secrets with you. A good coach will be able to guide you to getting a set of abs, enjoying Saturdays, and not living inside of a gym. Why stumble and fall when you walk straight to your destination?

Categories
Fat Loss Fitness Food Uncategorized

5 Reasons You Aren’t Building Muscle (And What To Do Instead)

You train hard. You chug down a protein shake after each workout. You even dropped $69 on a pre-workout supplement that had “proven to build muscle” on the label.

But nothing seems to be working. You have been sitting at 82kg for the last six months and it’s getting frustrating. The guy next to you at the gym is much bigger and more ripped.

Worse, it seems effortless for him.

You wonder: What’s he doing that I’m not?”

He’s doing the basics, mate. And so should you.

Here are five things many people do wrong and what you should do instead.

  1. Not Eating Enough

It’s hard to pack on the muscle if you’re not eating enough. Hitting 3500 calories each day can be a chore. You may have to eat more often or choose different foods.

But remember this: Muscle is made from food. So unless you eat enough, you simply can not gain muscle.

For a quick calculation on how much to eat, take your bodyweight in pounds and multiply it by 19. That’s roughly the number of calories you should be eating, assuming you’re not overweight. Add or subtract based on your results.

  1. You Eat The Wrong Things

Hitting calories is one thing but hitting your macronutrients is another. Macronutrients are proteins, carbs and fats.

If you eat too many starchy carbs like bread and potatoes,you’ll add weight but not muscle. Don’t eat enough, you’ll continue to have the same results you’ve been getting.

Proteins like meat and fish are  essential muscle builders. Amino acids make up the muscle. Without them, you will struggle to get that hard and ripped look.

 

Healthy fats in nuts and olive oil help maintain a healthy hormone profile. Eat enough and your testosterone will hit high levels promoting a muscle building environment. Just be wary of eating too many. Fats contain 9 calories to the gram whereas protein and carbs contain just 4. So plunging your spoon into the peanut butter jar and chowing down may not be the best idea.

3. Your Program Sucks

We’ve all used crappy programs with miracle methodologies that under deliver.  
Cheer up and learn from your mistakes.

Just because you paid $19 for an ebook doesn’t make it good. Stick to foundations or find someone competent who can coach you.

There are a range of techniques proven to add kilos of muscle. These include rest/pause, super sets, giant sets, negatives, or my favorite, triple drop sets.

Next time you are on the leg extension machine do this.

  •         Take your set to failure (12 reps)
  •         Drop the weight so you can perform another 12 reps
  •         Drop the weight again and perform another 12 reps
  •         Drop it one last time and go to failure

Just try not to vomit.

  1.       You Don’t Train Legs

Or at least  you don’t train legs with the same intensity as you train chest. 

I get it. Leg day sucks. It’s hard. It requires more energy and there’s DOMs…that just lasts forever!

The bad news: you have to train legs. It’s half your body.

The good news: it’s amazing for boosting testosterone levels, promoting fat loss, and not looking lke an upside down triangle.

Have a good set of legs means you can squat heavy. A heavy squat is going to annihilate not only your legs, core, and lungs. It will also treat your central nervous system to a beating. This will force your body to work harder to recover and use up more oxygen and fat. The end result? A solid physique.

  1.       You Rest Too Long

Unless you plan to be a powerlifter, you don’t need to rest for three minutes between sets.  Keep your rest periods shorter than two minutes.  The higher the rep ranges, the less rest you need.

When you force fluid into the muscle (aka a pump) your muscles have to reconstruct themselves to accommodate this ie get bigger. If your muscles get ample rest time, this fluid can escape and the need to get bigger is no longer relevant.

Aim for 45-75 seconds for anything over 10 reps. It will be hard. But that’s the point.

The Takeaway

Arm yourself with these tips. Act on them. Pretty soon people will start to look at you the same way you look at the jacked guy at the gym.

Start at the top and implement them one by one.

Count your calories. Adjust your macros. Start training legs again and keep up the intensity.

Go forth and sin no more. Build some muscle!!

Categories
Fat Loss Food Health

Would You Eat The Marshmallow?

In 1972, Walter Mischel performed a famous experiment at Stanford University.

He sat children between the ages of 4 and 6 in an empty room with a marshmallow on the table.

The kids were told they could eat the marshmallow now if they wanted but, if they waited a little while, they would get 2 marshmallows instead.

The researchers left the kids alone in the room and watched…The results were amazing!

[video_player type=”embed” style=”1″ dimensions=”560×315″ width=”560″ height=”315″ align=”center” margin_top=”0″ margin_bottom=”20″ ipad_color=”black”]PGlmcmFtZSB3aWR0aD0iNzY4IiBoZWlnaHQ9IjQzMiIgc3JjPSJodHRwczovL3d3dy55b3V0dWJlLmNvbS9lbWJlZC9RWF9veTk2MTRIUSIgZnJhbWVib3JkZXI9IjAiIGFsbG93ZnVsbHNjcmVlbj0iIj48L2lmcmFtZT4=[/video_player]

Some kids ate the marshmallow straight away. Some waited a while then ate it.

About one third managed wait long enough to get the second marshmallow.

Most of the kids struggled to wait though. Some covered their eyes. Some hummed. Others created little distractions for themselves.

These kids got the payoff!

By delaying gratification, the children succeeded in getting more in the long term as opposed to the short term fix.

Funnily enough, the same children that were able to delay gratification were actually succeeding more in later life.

Mischel checked in over 10 years later with the 2 kids and found they were doing better academically and had better social skills.

 

So how does this relate to weight loss?

Remind yourself of what you truly want. You are here for the long game.
There will be discomforts along the way but in the end, the payoff is far greater than you could imagine.

Take a lesson from these kids. When you feel like the late night munchies are creeping up on you, create a distraction for yourself.

This can be anything from reading a book or even focusing on why you would rather not eat the entire block of tim tams.

Always ask yourself:

1. What do I want right now?

2. What do I want long term?

3. Is the sacrifice worth it?

4. Can I hold off for a few minutes? Chances are, 10 minutes from now, the munchies are gone.

The long game is the key.

 

Would you eat the marshmallow?

Categories
Food

Sneaky Ways You Can Eat Healthier

Eating healthy can be a challenge. Whether you’re a parent or a full-time executive (or both), it can be hard to maintain a healthy diet. Here are some sneaky ways you can eat healthier, without feeling a rabbit.

Throw A Cup Of Veggies Into Your Soup
Since you were a kid, you know that greens are good for you. So why don’t you eat more of them? You don’t have to have a bowl of salad every day because, in all honesty, that’s boring as hell. Rather than do your best rabbit impersonation, throw a cup of frozen or fresh veggies into a hearty cup of soup, add some spinach to your scrambled eggs, and if you’re feeling a bit adventurous, why not grab a zucchini and slice it into thin spaghetti style slices, and actually throw it in with your spaghetti. It is actually delicious, trust me.  Jessica Spendlove, dietitian for GWS Giants, has the perfect advice for those who would like to inject more veggies into their diet. “One example of how to eat healthier is to make sure salad or vegetables (not including non-starchy) are taking up at least 50% of your meal at lunch and dinner. Salad or vegetables should always be the biggest component on your plate at main meals. Focusing on this helps to ensure you are getting adequate vitamin, minerals and antioxidants in your diet. These foods are also rich in fibre which is important for bowel health and appetite control.” Find out more about Jessica Spendlove by following her on Instagram and Twitter.

Slice Bananas And Pop Them On Your Morning Cereal
Start your day off right by slicing some banana onto your cereal. Bananas are one of the best foods for creating energy, and they are low GI, meaning that you’ll be working with more energy for longer. Plus, they are also a great source of potassium and heaps of vitamins, so give one a slice!

Avoid Buying Fast Food
It’s a tricky one to accomplish, but if you find yourself often eating fried foods for lunch, you may need to consider taking it out of your diet. Lou from Lunch Lady Lou has the perfect advice for those who would like to cut out fatty fast food from their diets. “Learn to cook. Now we all have some level of cooking skills but it’s the confidence we lack that can leave us grabbing for packet products or takeaway too often. Cooking is an important life skill that will help you transform a meal from rabbit food to delicious that’s still good for you.” Find out more about Lunch Lady Lou by following her on Facebook and Instagram.

Drink More Water
It’s no surprise that water is good for you, but it’s really a crucial part of becoming healthier in your diet. Drinking water is not only good for your skin, but it fills you up. Water can keep you feeling fuller, making you want to eat less and feel fuller for longer. If you’re at your desk, grab a water bottle and sip away. Once your bottle is empty, head to the tap and fill it up again. It’s cheap, it’s healthy and it’s easy to access. If you prefer your water icy cold, keep a bottle chilling in your wine fridge, so when you’re thirsty, your water is nice and crisp.

Take Things Slow
A secret to eating healthier without even knowing it is by eating at a slower pace. Personal trainer Ethan Hyde, the creator of Shred 21, offers his advice for those who chomp their food down too fast. “The first thing I teach people in my coaching is the concept of eating slow and to 80% full. This is so powerful yet underappreciated by most as we all want meal plans and shakes to fix our problems. The cause of people eating unhealthy or gaining weight comes back to behaviours and habits. These 2 habits set the foundation for introducing the next habits we focus on.” Find out more about Ethan by following him on Facebook and Instagram.

Eating healthy doesn’t mean having to become a salad obsessed nut; you can still enjoy your regular food, just cut it back a bit. It doesn’t take a lot, and you can easily sneak these healthy habits into your daily life!

Article originally published on MyDeal.com.au

Categories
Fat Loss Food

5 Laws Of Eating For More Muscle

Do you “clean bulk” or “dirty bulk”? These phrases are often thrown around by guys at the gym who have no idea about nutrition. A “clean bulk” is eating healthy foods that are close to nature to gain weight. These guys don’t cheat on their diet and don’t get eat the “bad” stuff.
 
“Dirty bulkers”, eat whatever they want to consume as many calories as possible.
 
To me there is no clean or dirty bulk. Both are not sustainable. I’m all about sustainable approaches to fitness and nutrition.
 
Understanding nutrition is key to gaining muscle. This involves knowing how many calories your body needs to maintain its current state. From here it is a matter of adjusting up or down to suit your goals.
 
To gain muscle you need to increase your calories. If you think you can go to the gym and build muscle by doing the same old exercises, you will not see results.
 
Your body needs extra fuel to grow. If it doesn’t get this fuel, it will stay the same or shrink.
 
Because of this, so many people stay the same year after year.
 
Here are my 5 Laws of eating for muscle.
 
Law 1: Should You Bulk?
 
This may seem like a silly question but I see lots of overweight guys trying to pack on muscle. The problem with this is, they have so much stored energy they don’t need to consume more. Their body is more likely to store this extra food as it has gotten so good at doing.cartman
 
If you cannot see your abs, then you should go on a fat loss program first. This will reveal your muscle and make you look bigger, it also has profound effects on muscle growth.
 
Your body is more receptive to carbohydrates when you are lean. You will be more efficient at shuttling these to the muscle and using them as energy.
 
Carbohydrates are a great fuel source, but we can’t always give it what it wants. Eventually our body will stop working in our favour. It will be very hard shift our body composition if we keep eating a high carb diet. Fat tissue will then start taking in all those carbohydrates, not the muscle.
 
Fat will always compete with the lean tissue for absorbing those carbohydrates.
 
The more fat you have, the more likely it will take up those carbs. Go on a quick fat loss program and drop that fat. This will make muscle growth much easier.
 
Law 2: Control Your Calories
 
To build muscle, you need fuel. Fuel comes from food so it makes sense to eat more. The problem here is, people suddenly think it’s a free for all. Out the window with lean meats and vegetables and in with pizza and muffins. Not so fast!
 
To gain muscle, you need to tailor your calories to your activity level and metabolism. Failure to do so will result in fat gain. This then means you need to go back and forth between fat loss diets and muscle gain diets.
 
It can be quite hard to find figure out your ideal calorie intake. There are many calculators online that help but I find another method much easier. Remember, I like things simple.
 
Weigh yourself on day 1. Have your meals prepped and eat the same foods every day (or as close as possible). If you have not gained any weight by day 8, you have found your maintenance calorie amount. This means the amount required to keep your current body weight. From here, increase calories. If you are counting, this is around 100-200 calories. If you don’t count, add in an extra serve of protein.
 
Weigh yourself in another 7 days. If you have gained weight, great! If not, add in 1 cup of cooked carbohydrates. Repeat the process until you see a slight increase in weight gain. Do not rush this or you will get fat.
 
Law 3: Keep it Under Control
 
As I mentioned above, people often throw their healthy diet out the window and begin inhaling food.
 
This is not going to help you.
 
Research has shown that when you consume a high amount of calories, the Glyceamic index is more important. Consuming extra calories comes with the risk of fat gain. High G.I. foods spike insulin and can promote fat storage. If you are in a deficit, you can often consume higher G.I foods without too much trouble.
 
While the occasional treat is fine, consuming junk every day is not. I like to view things as a trade-off. If I am having pizza tonight (lets say, 70g carbs, 40g fat, 25g protein), I will then subtract those numbers from another meal that day. I will also make sure I train a larger body part that day such as legs. By doing this, my body will be hungry for energy and less is likely to spill over into fat gain. If it was an arms day, I would keep it healthy.
 
If you find your bodyfat is creeping up, then reduce the amount of treat meals and the amount of days you bulk. If I find my bodyfat percentage has risen around 3% then instead of doing a 20-week bulk, I will do a 12 week bulk.
 
Law 4: Pile Up The Protein
 
Research has shown that a high protein diet is very anabolic and helps to preserve muscle. We also know that digesting protein is a calorie expensive process. Roughly 30% of the calories consumed are used in the digestion process. Compare this to carbs and fats that only require 5% to digest.
 
What this means is, if you consume 100 calories of protein, you will absorb around 70 of those.
 
High protein diets when gaining muscle have shown to limit fat gain.
 
A study showed that a group of individuals on diet with a surplus of 800 calories from protein did not gain any fat. This equates to 1.5-2g of protein per pound of bodyweight. Another very similar study showed a decrease in fat mass!
 
If you worry about your kidneys, liver, or other health markers, don’t. High protein diets do not cause any damage here. Unless you have a pre-existing condition, a high protein diet could work in your favour.
 
On your next bulk, aim for 1.5-2g of protein per pound of bodyweight if your body can handle it.h
 
Law 5: Don’t Drink Your Calories
I can’t stand “Mass Gainer Shakes”. They drive me nuts. 1000 calories in one drink? Get ready to pack on the fat.
 
I don’t advocate drinking smoothies or juices either. The sugar levels are way too high and will cause a massive spike in your insulin. This will then send a lot of those calories to your fat stores.
 
If you struggle to gain muscle and think you need these, jump back to Law #2. These shakes are clever marketing by supplement companies. Most pre-workouts and fat burners fall into the same category of crap.
 
Eat your food and put in the effort. You will be rewarded for years to come.
Categories
Fat Loss Food

7 Things To Do If You Are Not Losing Fat

 

  1. Caffeine:

Caffeine gets a bad wrap from people relying on it or chugging down energy drinks all day. Caffeine is found in lots of fat burner supplements as well as pre workouts. There is good reason for this.

Caffeine has been praised for its ability to enhance sports performance and improve body composition. (Acheson et al., 1980,  Goldstein et al., 2010)

Start with around a 200mg dose to evaluate your sensitivity. Those that drink lots of coffee each day may use up to 400mg before a workout. This can be bought in a pill form from your chemist.

 

  1. Revaluate your plan:

Are you even following a plan or simply going to the gym and working out? If it’s the latter then it’s time to knuckle down and get yourself a proven plan that delivers.

If you are currently following a plan and it’s not working, perhaps it’s not the plan for you. Maybe it’s not intense enough…maybe it’s too intense. Is it geared towards building muscle or is it focusing on fat loss? I always train for muscle growth and performance and add cardio for fat loss.

 

  1. Eat more protein:

Chances are you are not eating enough protein. Protein is great for dieting because it’s very hard to gain fat from over eating it. Studies have shown that those that eat extra calories in the form of protein gain less, if any fat than those that eat extra calories from carbohydrates.

The reason for this, protein requires more energy to digest. This means that for every 100 calories you consume of protein, roughly 35 of that is used just to digest it!

 

  1. HIIT It:

Let’s face it, steady state cardio is dead. There is enough science that proves that you can get away with 10 minutes of HIIT versus 40 minutes of jogging/walking on the treadmill.

HIIT is hard though. It should not be fun to do. Use a spin bike if you have never done HIIT before and start with 30 seconds of absolute maximum effort. By the time you hit 20-25 seconds, your legs should be struggling to move the pedals and by the 30th second should bring you to a halt. Rest for 2 minutes and do it again!

 

  1. Ditch the processed foods:

Did you know that your body absorbs a higher percentage of calories from peanut butter than it does peanuts? If you were too consume 100 calories of peanut butter, you would absorb around 95 of those calories versus around 60-70 from eating raw nuts.

The more processed the food, the less work your body must do. This allows your body to digest it faster and absorb more.

 

  1. Eat some raw foods:

When food is cooked, more often than not, more calories are released. Eating raw foods means consuming less calories. Just choose your foods wisely. I can’t imagine a raw steak tasting very nice…

 

  1. Stand up:

You can hit the gym each day but if you are sedentary all day then it will be very hard to not store fat. Daily movements account for up to 40% of the calories we burn. Your gym session doesn’t even burn that much.

This can be as simple as adding a 30 minute walk to your lunch break, avoiding elevators, riding a bike to work, or getting a standing desk.

 

Categories
Food

Flourless Chocolate Brownies

[video_player type=”embed” width=”560″ height=”315″ align=”center” margin_top=”0″ margin_bottom=”20″]PGlmcmFtZSBzcmM9Imh0dHBzOi8vd3d3LmZhY2Vib29rLmNvbS9wbHVnaW5zL3ZpZGVvLnBocD9ocmVmPWh0dHBzJTNBJTJGJTJGd3d3LmZhY2Vib29rLmNvbSUyRmZ1bGx5bG9hZGVkZml0bmVzcyUyRnZpZGVvcyUyRjIwMDU4NTQ3MDI5NzQ4MTMlMkYmc2hvd190ZXh0PTAmd2lkdGg9NTYwIiB3aWR0aD0iNTYwIiBoZWlnaHQ9IjMxNSIgc3R5bGU9ImJvcmRlcjpub25lO292ZXJmbG93OmhpZGRlbiIgc2Nyb2xsaW5nPSJubyIgZnJhbWVib3JkZXI9IjAiIGFsbG93VHJhbnNwYXJlbmN5PSJ0cnVlIiBhbGxvd0Z1bGxTY3JlZW49InRydWUiPjwvaWZyYW1lPg==[/video_player]

Ingredients for 12 brownies:

  • 1.5 can cannelini beans
  • 1/2 cup organic cacao
  • 3 free range eggs
  • 4 tablespoons Stevia or you can use honey.
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1 teaspoon cinnamon
  • 1 tablespoon vanilla extract
  • 1 tablespoon milk
  • 1 tablespoon coconut oil
  • coffee beans to taste – perhaps just sprinkle these on top or use ground coffee. See note below in steps.
  • 1 cup organic cacao nibs or dark chocolate chips (dark chocolate would make a more decadent snack)

Steps:

  1. Set oven to 180 degrees.
  2. Mash beans or blend them.
  3. Mix in all of the ingredients except for coffee and cacao nibs – blend or mix.
  4. Mix in some of the coffee beans and nibs. (Note: I probably won’t use coffee beans again. They don’t create the best texture. Instead I would halve the amount of nibs and coffee I use and add dark chocolate chips.)
  5. Spray a baking dish with nonstick cooking spray and pour in the batter.
  6. Add mixture to baking dish and sprinkle with nibs, beans, or chocolate chips.
  7. Bake in the oven for around 25-20 minutes and use a knife to test if it’s cooked. If the knife comes out dry, it’s cooked.
  8. Allow the brownies to cool to at least room temperature before initially cutting them.

Approximate macros for 1 of 12 brownies:

203 calories, 7g protein, 24g carbs, 12g fat, 6g fiber, 8g sugar

Are You (3)

 

Categories
Fat Loss Food

3 Biggest Mistakes People Make When Dieting PLUS Bonus Action Step

Dieting gets a quite a negative wrap. Mostly from people who don’t quite understand how to diet and why people diet.

Most people diet to lose weight. People also diet to gain weight. To diet is to eat or drink to achieve a certain physical outcome. It doesn’t sound that bad, nor should it.

It is just an action step to help you achieve your goals.

There are a few little mistakes people make when dieting. Here is how to combat them.The past has no power over the present moment

 

Mistake #1: Not having a clear end date.

This one is extremely important. So many people are always trying to lose weight or always trying to get bigger.  These people often never reach their destination because they don’t even know where it is. I give myself from 3-6 weeks to diet most of the time depending how far I have let myself go. Each week looks different and will include different foods.

Fix it: Set yourself an amount of days. It can be 60 days or 30 days etc. This gives you an end date and a sense of urgency. Otherwise you will just diet forever and miss out on achieving the physique you desire.

 

Mistake #2: Not having a plan.

You wouldn’t build a house without a plan because it would most likely fall down. If you don’t plan your diet, then that too will collapse in a heap and you will be left in the same place as you started or worse! My SHRED21 program solves this by telling you exactly what foods to eat and what foods to avoid and when.

There is a lot of broscience out there and every expert will tell you to follow their plan.

Fix It: At the end of the day, the best way to get results is to actually follow a plan no matter who’s it is.

 

Mistake #3: Everything in moderation.

This one absolutely annoys me. Most of the time it just a way for the non-dedicated to create an excuse for their lack of will power.

Sure, you can enjoy certain foods from time to time. A can of coke however, does not fit into anyone’s diet.

Having a chocolate bar every second day and calling it moderation is just stupidity. Cut the excuses from your life and you will see dramatic changes.

I like chocolate and beer. Not often, but when I do, I have achieved results that I am happy with and it is only a small serve. If I am not achieving what I want, then I simply avoid these foods.

If I am craving certain foods, then I find ways to incorporate healthy versions into my diet. Instead of a Mars bar, I might create homemade dark chocolate snack with low calorie chocolate dips such as Walden Farms.

Fix It: Find low calorie options and incorporate them into your plan. Don’t make excuses because excuses don’t make results.

 

Bonus: Do this for one week.

Record everything you eat. Every mouthful. Every Dorito. Everything.

You will be surprised at what goes into your mouth. This alone will ring some alarm bells and even encourage fat loss just by being more aware.

 

 

 

Categories
Fat Loss Fitness Food

4 Hard Truths About Abs

Everyone has once had the strong desire to have their abs showing. We all have abs. Some people’s just have a bit more soft protection covering them. People who are often lean tend to want to take things a step further and drop below 9% body-fat and have that “cover model” look. There is nothing wrong with that but just know these hard truths first.

Hard Truth 1: The diet that lost you the first 10 kilos is not the same one to lose the last 2-3 kilos.

Your body was quite happy to let go of the excess body-fat because it didn’t need it. The last few kilos…that’s a different story. Your body is quite happy hanging onto this fat and for good reason. It will provide energy when food is scarce and it also helps keep hormone levels high. Dropping too low as bodybuilders do is not healthy. They are “supplementing” with lots of things that prevent their hormone levels dropping.

Solution: The last few kilos will be the hardest. I have a simple method for achieving this. It is far from easy, especially if you are near 100kg like I am. The good news, it works. I don’t like to count calories either so it fits in well with my life.

 

Hard Truth 2: You may struggle in social situations.

Everyone is having a beer…not you. Everyone is digging into that birthday cake…not you either. It is much easier to maintain your weight than it is to lose it. What this means is, once ydreamstime_xxl_38153514ou have reached your goal weight, then you can be more flexible. The exception to this might be a refeed day or after an intense leg session. You could then indulge in that slice of cake (just 1) or enjoy an extra serve of chips.

Solution: I always look at dieting like this. If you are making great progress then you can indulge a little. If you are not making any progress then perhaps you should go without.

Hard Truth 3: You might have to give up some hobbies to train.

This one is different for everyone. I train once or twice a day for 6 days per week. This doesn’t leave a lot of time for many other things. The thing is, most people you see on Instagram or Facebook don’t simply do a weights session and BAM they have the perfect body.

They might do an hour in the morning, an hour at night, and a tonne of meal prepping each day. This isn’t ideal for the person who works 9 hours a day. It’s great if being fit for Facebook is your job. Most of us will struggle.

Solution: I like to find ways around problems or obstacles as I prefer to call them. My cardio lasts at maximum 20 minutes. My weights session will be around 45 minutes. I can easily chunk these two into the same workout. I won’t end up looking a ripped Facebook model but I will look amazing. I will still have abs showing. I also have other methods that take even less time but deliver the same result if not better!

 

Hard Truth 4: It feels great to have achieved what most people won’t.

Not sure this is a hard truth but I wanted to lighten to mood a little. Abs take work. They take dedication. They require effort 7 days a week and 24 hours a day. The good thing is that when you take your shirt off and someone makes a comment about your six-pack, it feels pretty damn good. Your new six-pack won’t stick around unless you work on it. Having a six-pack for a week is simple. Keeping it for months on end is the hard part. You know what makes it easier? Seeing it.

You will naturally want to work hard to keep it because you are proud of yourself.

Solution: Not sure this needs one. Work hard and follow a proven plan to get a chiseled core and keep it.

 

 

Categories
Food

Kangaroo Burgers

I know what you’re thinking. Kangaroo? Yuck!

It doesn’t have to be. In fact, I don’t actually enjoy the taste of Kangaroo but when I add some seasonings to it, it actually tastes unreal!

My favourite seasoning to use is actually burrito seasoning of all things!

In this video I run through a tasty recipe using spices you have at home already. Feel free to play around, maybe Cajun seasoning? Maybe your favourite curry powder…vindaloo flavoured Kangaroo mince anyone?

Let me know your thoughts and enjoy the video.