Tag Archives: habits

Chances are it’s not your genetics

Do you find it easy to blame your genetics for any problem that arises?
 
Many do, trying to refute such a claim is not easy.
 
That said, it seems the world and it’s dog all have terrible genetics from what our ever connected state of affairs tells us.
 
I’m willing to call bullshit on it.
 
Take this classic:
 
“I have a thyroid condition.”
 
^^ Often self diagnosed and if it is legitimate then you will do well to look at their lifestyle habits.
 
While having a bum thyroid or similar issue does make something like fat loss harder, it’s not something that means you can’t make progress, you just need to be more diligent.
 
Would you like to know a secret?
 
I persoanlly have an under-active thyroid myself.
 
Yep, a legitimate one as well, the funny part, apparently I’ve had it for years and the Dr’s just didn’t see the need to inform me because my weight/BMI etc was always in the normal ranges.
 
Obviously anyone else with the same condition who is overweigh clearly has it worse than me….
 
It’s in no way the fact our lifestyles, activity levels, eating habits and general thought processes are different.
 
Nope, they’ve just got it worse and that is why they’re overweight.
 
🤔
 
Before you get offended, look, I get it, life can be hard.
 
We comfort eat, make poor choices and a whole host of other mistakes along the way.
 
In the end though most of our issues can be dealt with if we decide to make the necessary lifestyle changes.
 
This isn’t easy, it’s just a choice you make.
 
People talk about genetics and how they’ve made them a certain way and while they may indeed play a part, most of how you are comes down to your choices and lifestyle.
 
That’s just how it works.
 
If we take weight as an example, because everyone has a weight issue these days.
 
You don’t see any obese starving people, even if their genetics predispose them to being 400lbs, if they are starting and don’t have access to the calories needed they won’t ever be 400lbs, regardless if they have the genetic potential to be.
 
^^ Read that again and think about all the times you blame genetics, then look your lifestyle choices and take the time to have some honest reflection.
 
Now there will be some instances you have no control over, that’s just an unfortunate part of life, however for the most part it’s all in your hands.
 
While it is easy to blame say genetics, other people and the general state of the world, that doesn’t make it the best thing to do.
 
You’ve done it too often, I’ve done it too often, most people will continue to do it too often.
 
Time to take a step back, see the big picture and take charge.
 
Enjoy,
Ross

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You’re not going to like this…

We do like to complicate things, don’t we.
 
Then we often proceed to ask for specific advice.
 
Which of course is immediately ignored if it doesn’t fit our bias or what we want/expect to hear.
 
Take this classic –
 
Person A – “I want to lose weight, I just don’t know what to eat.”
 
Person B – “Good old whole foods is often a good approach, along with keeping portions in check and being mindful of how much you’re eating overall.”
 
Person A – “Yea I know that, but what do I eat?”
 
Person B – *Gives examples and options.
 
Person A – “I don’t like any of that. Ugh, this is so hard and restrictive”
 
It is at this point if someone is talking to me that I will face palm and give up all hope with them.
 
These people are not asking for an answer, at least not an objective one anyway.
 
Many merely want agreement with that which they already believe or want to think.
 
Can you lose weight while eating junk food?
 
Yes, 100%, however you won’t be abel to consume that much and your health may suffer greatly.
 
If you’re an adult and you can’t get yourself in check with eating habits and food choices then you’ve got deeper emotional matters to worry about.
 
The amount of people who’ve asked for help and ignored the that which is given is truly impressive.
 
Frustrating as well.
 
So many want to know what they can get away with, or how they can sneak in snacks, or if they deserve a treat and other such bollocks.
 
I will be frank, if you want to carry large amounts of body fat then more power to you, crack on.
 
Do i personally agree with people being overweight, no, no I don’t, the reason why is simple; being overweight for most people is 100% their choice.
 
Yep, I said it, their choice.
 
I’m sure some people are seething at that comment.
 
At this stage in my life I just don’t care anymore.
 
The world and its dog will come up with any and every excuse, medical condition or extenuating circumstance as to why they are overweight (or obese).
*Pleas note, there are indeed some rare conditions that royally screw people over, however in my life I have only met 1 such person, everyone else had their life in the palm of their hands. Call me a cynic, however I doubt very much you’re the same as that 1 person.
 
Truth is in most places it’s because they eat too much.
 
Thyroid condition or no thyroid condition, you don’t see TV adverts with overweight starving people in 3rd world countries.
 
Why?
 
Lack of food, which is indeed a terrible turn of events and rather unfortunate for them, yet if those who call on ‘medical aliments) found these poor unfortunate souls a thyroid condition and weren’t over weight it’d be ignored or something else would be spun on it.
 
In short calories and total food amount consumed matters.
 
Hmm, bit of an odd rant there, however you get the point.
 
People will cherry pick all the time.
 
Sorry to say no amount of cherry picking will change what is.
 
It might make you feel better or appease your cognitive dissonance, however it won’t change a thin, only you can do that.
 
So good people of the internet, do you agree or not?
 
Leave your thoughts and feelings below.
 
Enjoy,
Ross

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Struggle Struggle Struggle

Motivation.

It’s quite an interesting word really.

We will often hear people talk about how to stay motivated when things get tough, or how to reignite a lost motivation and anything that is of a similar disposition, and while the intentions are good it is a sad truth that it rarely helps, if at all.

Talking a good game to achieve that instantaneous boots in moral is easy.

People can get a similar dopamine hit from merely talking about what they re going to do, in fact if you take the time to dig in to the science surrounding it you’ll find that the brain scans etc are almost indistinguishable in terms of response, meaning from a glance (without knowing exactly what to look for), you’d not see any really difference.

Same goes for the biochemical responses, to a degree.

That’s a rather fascinating little thing to know, however don’t take my word for it, please delve down that rabbit hole.

Anyway, back to motivation.

Aiming to sustain it, reignite it, or draw on some special reserve is largely a fruitless endeavour because it isn’t motivation that keeps us going, it’s resilience.

It is easy to see how people think it’s that people are highly motivated, however this not really how it works because you will find that the aforementioned is more akin to gasoline and added to the fire for that initial oomph in to action and after that you’re going to need something more substantial to keep that furnace going.

Unfortunately I can’t tell you what that ‘thing’ is to you because I’m not you.

For me it’s a simple case of enjoying the struggle and having go fight my way through a tough challenge because once I come out the other end of it all I will know a lot more about myself.

This is what sustains me through the resistances I meet when pursuing a goal.

It’s a conscience choice to keep moving forwards, that’s all.

If you can make yourself doing the thing you need to do, then in the end you’ll find what once seemed like an insurmountable task wasn’t really that bad, even if the struggle is real it’s better to embrace it every step of the way and just do what needs to be done, than it is to rely on bursts of motivation.

Of course this is only one perspective.

Having lofty goals can be a good thing, you’d be surprised that if you are to ask for the Moon how often once all was said and done it would be given to you.

Aim high, fight on, enjoy your motivation while it’s there just don’t rely on it and prepare for the struggle.

Once you come out the other end, it’ll all be worth it.

Enjoy,
Ross

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10 Fat Loss Faux-pas

The penultimate Faux-pas is here, it might surprise you how simple it is you might also be one of the many who has fallen victim to it too.

Fat Loss Faux-pas #9 Avoiding Fat.

Eating fat will make you fat right?

WRONG!

Overeating will make fat.

As contradictory as it seems, avoiding fat in an attempt to help you lose fat will do little to make this dream a reality. Fat is an essential part of the diet because it helps our bodies absurd the fat soluble vitamins A,D,E and K, not to mention EPA/DHA. Without fat in the diet health issues may potentially increase.

While it is true that almost all Trans-Fats are nasty and need to be avoided at all costs, it is easy to do because many trans-fats are found in highly refined man-made food products. If you opt for whole foods you will find the facts they contain are very beneficial.

There are a plethora of ‘low fat’ alternatives made by companies who want your hard earned money, while some of these products are actually pretty good, the majority will be filled with extra sugar to give them suitable taste and lord only knows how many preservatives.

Opting for the fat free alternatives to whole foods can also lead you to snacking more, this is because the high sugar contents of most of these products only leave you satiated for a short period of time. Once their effect has worn off you will again be looking for a quick fix, as we’ve established in previous posts there is no quick fix.

Depending on your personal requirements you may be able to have unto or over 100g of fat per day (that’s only 900 calories from your daily total.). Fat isn’t the enemy, misinformation is.

I implore you, please don’t avoid fat.

Enjoy
Ross

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The 10 Habits of Highly Successful Fat Loss

I hope you had a good bank holiday weekend, the weather might not have been great but at least it gave you a nice long weekend. I trust it was filled with a couple of cheeky beverages?

Be sure to drink plenty of water, otherwise you might feel worse for wear today.

Today you will learn habit number 8.

However, before we move on lets take a look at the first 7 habits to refresh your memory after the long weekend.

1 – They Write Things Down.
2 – They Say No.
3 – They Don’t Listen to Every Single Opinion.
4 – They Use Common Sense.
5 – They Make Their Own Meals.
6 – They Avoid Looking RIGHT At Snacks.
7 – They Eat More Protein & Fibre.

Now you’ve remembered all of the habits so far, let move on.

Habit Number 8: They Drink Plenty of Water.

A behaviour so simple it would almost seems important as breathing. Ok, it’s perhaps one step down from breathing but drinking enough water is pretty high o the list of priorities.

Getting enough water helps them avoid unnecessary calories form other drinks.

There is a slight misconception surrounding ‘fluid’ intake. Lots of people will get in plenty of fluids from a wide array of sources (sugary drinks, caffeine laden beverages, alcohol and dairy based products), but while their fluid intake might be adequate or even exceeding wha they need each day, their water consumption is drastically low.

It is no secret that drinking water has a multitude of health benefits (increased metabolism, better mental focus and many more), not to mention it is also better for your skin. Making sure you drink enough water also has the benefit of reducing the amount of calories you have in a day, this is because not only of increased satiety but also the fact that a lot of people favourite drinks often contain upwards of 350calories PER DRINK (very damaging for your waist line).

Getting enough water helps them avoid unnecessary calories form other drinks.

Does this mean you should never have anything else but water?

Of course not, that wold just be silly and not to mention very antisocial. In work/home environments opting for water should always be your first choice, if you are out on a business meeting and water might seem out of place you can move towards flavoured teas (green is always good), if you’re out of an evening make a sensible choice. Perhaps one glass of wine or one beer won’t do you much harm, but necking 6 or more will leave you with not only a hangover, but possibly some extra pounds too.

Water is your friend, for every 25kg of bodyweight aim to drink a minimum of 1 litre, if you exercises too add in another litre for each hour you’re training.

A 75 kg male who does one hour of training a day will be looking to get it 4 litres of water.

Simple really :).

Enjoy
Ross

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The 10 Habits of Highly Successful Fat Loss

We are quickly getting through the 10 Habits of Highly Successful Fat Loss.

Today is number 7!

Will it be the lucky one that helps you make that all important change?

Let’s find out.

With the weekend starting tomorrow there will be endless temptations for the extra beer or perhaps skipping the gym and there’s nothing wrong with that, but in sticking with tradition here are the first 6 to help you stay focused:

1 – They Write Things Down.
2 – They Say No.
3 – They Don’t Listen to Every Single Opinion.
4 – They Use Common Sense.
5 – They Make Their Own Meals.
6 – They Avoid Looking RIGHT At Snacks.

Habit Number 7: They Eat More Protein & Fibre.

This crucial habit moves away fro mthe psychological aspect and highlights one of the physiological traits they possess that aids in their continued success.

Apart from some of the obvious benefits of eating more protein and fibre being:

1. Greater muscle mass and lean tissue.
2. Less belly fat.
3. Greater strength gains from training.
4. Better bone density and less risk of osteoporosis.
5. Better brain function.
6. Better Digestive (Gut) Health.
7. Lower Blood Pressure.
8. Better sleep.
9. Stronger tendons and faster recovery from injury.

They both provide this last and most important benefit:

10. Less hunger and lower calorie intake.

Otherwise known as Satiety.

They also help in your bodies hormonal regulation of Insulin and although both will have an effect in spiking insulin, when combined the spike won’t be as high and it will allow you to control your appetite more, thus resulting in more promoted fat loss.

The majority of people don’t eat enough protein, but almost everyone fails to eat enough fibre.

To get the optimal amount of protein per day take your weight in LBS and multiply it by 0.8 to get your desired grams for the day. As for fibre you will want at least 10-12.5% of your total carbohydrates intake to be of the fibrous variety.

So for every 10g of carbs 1-1.25g should be fibre.

Enjoy
Ross

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The 10 Habits of Highly Successful Fat Loss

I hope all of you who are reading The 10 Habits of Highly Successful Fat Loss are learning lots, this is because the Habits are now about to get more interesting.

Here is another recap of the first 5:

1 – They Write Things Down.
2 – They Say No.
3 – They Don’t Listen to Every Single Opinion.
4 – They Use Common Sense.
5 – They Make Their Own Meals.

Time to Start the next habit:

Habit 6: They Avoid Looking RIGHT At Snacks.

Confused?

Don’t be, I shall explain how this habit works and it’s reasons. Everything will become clear in a few short minutes of reading.

Everyone loves a good snack, but do those successful people avoid snacking too much?

There is nothing wrong with a good snack, however, one can become two, then three and eventually eight.

Snacks a devilishly moorish, and with good reasons too. They are made to be this way so that we can’t just have one, we must have more.

What I have noticed is something that leads people to snack more than is necessary.

Look at your snack draw at work, or where you put the bag of nuts, sweets or biltong.

Is your snack of choice on the right hand side of you?

If the answer is yes you will be lead to you snacking more. This has been discussed in several psychology articles we have read along with a couple of books. Have you ever noticed that the sweets, magazines and special offers at check out stands are on your right? You will now.

There seems to be some inherent connection with the right hand wanting to pick up what ever is on it’s side.

While there are no specific studies on this subject, the simple observations and notes made by various psychologists lead us to feel there is defiantly something more to it.

Yes it might sounds crazy, but all we are asking is for you to try moving your snacks over to the left draw or your left hand side and see what happens.

This is a little known habit used by those highly successful people who started out just like you.

Enjoy
Ross

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The 10 Habits of Highly Successful Fat Loss

This is the half way point, the fifth habit practiced daily by those who are highly successful in not only achieving but sustaining their fat loss.

Just incase you missed the first four habits, here they are again:

1 – They Write Things Down.
2 – They Say No.
3 – They Don’t Listen to Every Single Opinion.
4 – The Use Common Sense.

Time for number 5.

Habit 5: They Make Their Own Meals.

I am not just talking about food preparation for evening meals, I am talking about each an every meal and it doesn’t take as long as you think either.

Apart from the obvious benefit of steering clear of many common processed foods, making your own meals also means you will get lots of nutrient dense meats/vegetables overtime you sit down to eat (chances are you will also end up eating more fibre without trying too). You can eat your favourite meal more than once a week if you wish.

When a lot of people think about making meals or preparing food they picture a person stopped in the kitchen slaving away for hours on end, but this isn’t the case. More often than not you will be done within an hour as you get more efficient.

Don’t see making your own meals as a chore, see it as a chance to experiment and try different styles of cuisine.

Enjoy
Ross

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