Tag Archives: real life

Beware the Company You Keep

Nutrition is a struggle for a lot of people.
 
The connection many have to their foods is strong.
 
Considering most people have a food for every situation, mood or desired feeling they’re after its easy to understand.
 
Try to make some adjustments, even those that will result in long term benefit and people just can’t handle it.
 
Like a child they pine over their treats and get pissy.
 
Of course you can eat, drink and otherwise consume whatever you choose if you’re an adult yet you’d do well not to expect sympathy or leeway when you start complaining about being overweight.
 
That my friends is the result of your choice, own it.
 
Now you’ll find many start to say that it’s easier for some, they don’t have that sweet tooth or what ever other bollocks will be cultivated to justify their behaviour.
 
True enough there can be some deep psychological reasons for addiction to foods, yet given the level of intelligence and information in our world now people know this already.
 
Thus is comes down to their own choice.
 
So you might be wandering what makes people decide to go for a different choice, the answer is simple yet not very nice.
 
They’ve finally reached the point where they feel bad enough about themselves to do something.
 
The discomfort now outweighs the small pleasurable hit they get from food.
 
In my experience people are more likely to move away from pain than towards pleasure.
 
Yet this can be hard when you’ve got an addiction.
 
Oh yes, many people are heavily addicted to food, or rather the feeling that food gives them.
 
Being the emotional creatures we are we get addicted to the feeling that we get from ‘the thing’ as opposed to getting addicted to the actual thing itself, for the most part.
 
If you’re genuinely not sure why you can’t make an adjustment to your nutrition then apply the following steps.
 
1 – Eat as normal
2 – Write down each feeling/emotion said food provides
3 – Reflect on this and make a choice
 
I know people will start to bitch piss and moan about life being for enjoyment blah blah blah.
 
Okay we get it, people like foods such as ice cream.
 
News flash, this is pretty much true across the board.
 
Decedent foods will always be sought after because that’s how we evolved, to seek out those foods that light up our senses and make us feel good, yet in our world of overly abundant amounts of them this just leads to one unfortunate outcome….
 
You get fat.
 
There I said it.
 
Making poor food choices multiple times over and in large quantities will lead you down he path of getting fat.
 
Of course how large you become will be determined by your social circle and what they consider to be acceptable.
 
You see peer pressure is just as prevalent amongst obese people as they say it is amongst the slim.
 
If you’re surrounded by the large and you’re not large then in time you will join them. They will make subtle remarks over time about you not eating enough, being small and so on.
 
Eventually their peer pressure leads you to obesity and poor health.
 
If you delve in to the social circles/backgrounds of people you’ll find the reasons for why they are the way they are.
 
You are the way you are because of the choices your group allows you to make because it fits in with their values, beliefs and biases.
 
The mythic state of being an individual is not really what people think it is.
 
A tough truth to hear.
 
Take some time to mull over this.
 
Look at the people around you, closest to you and see just how they’ve influenced you.
 
Then make a choice, stay in the place you’re in or make a change.
 
Enjoy,
Ross
Advertisements

Leave a comment

Filed under Fitness, Nutrition & Health

An old forgotten post from the drafts – New Year Pitfalls

Morning Guys,

With the new year in full swing there will be some common pitfalls ready to ensnare young hopefuls, to help you understand what they are and how to avoid them to the best of your abilities we will cover the 4 most common.
1 – Too Much Too Soon.
You’ve spent the best part of 2015 living on convenience foods and building forts on the sofa, but 2016 is where that will all change. In the first week of the new year there will be the familiar sight of hoards of newbies hitting the gym EVERYDAY, going hell for leather and literally pushing themselves to the point of feeling sick, just short of collapsing. It’s okay though, it’s meant to be like this, right?
After doing this for a week, maybe two a gym virgin will be utterly ruined. Walking normally will be a distant dream, sitting on the toilet will be like harder than climbing Everest, you get the idea.
Starting down the path of self improvement is great and I fully support those who want to make a change, what you need to remember is that doing too much won’t get you results faster. It will however leave you sore, frustrated and demotivated, all of which can cause a person to quite their endeavor and we don’t want that.
My advice for gym new comers would be to join a couple of classes 2-3 per week will be sufficient to get you progressing, enjoy your workouts and also making some new friends too. If you can afford it hire a trainer/coach as they will be able to teach you a lot of the things you need to know, not to mention correct exercise form.
Don’t rush, take your time and avoid doing too much too soon.
2 – No Patience.
Everyone wants to get results, the biggest issue is the fact that everyone wants their results by yesterday. This is a major problem. Results take time to achieve, occasionally a very long time and this can be frustrating for people.
In the modern world of health/fitness there are some unrealistic expectations of what is achievable, this is largely down to rampant PED (performance enhancing drugs) use and a reluctance to accept that the people many often admire have been training for a great number of years – 10+ in most cases.
Is it possible to lose 30lbs of fat in 12 weeks? Yes, however it would require extreme focus and dedication and sadly a lot of people don’t have that. This means you will be realistically looking at more like 24 weeks to achieve that goal, this for some people is too long to wait.
Results take time, learn some patience and don’t give up when you don’t have abs or are a size 8 after only one week in the gym.
3 – Your Nutrition is Wrong.
A simple subject made complex. Here is the basics of nutrition:
To gain weight – Eat more calories than you burn.
To lose weight – Eat less calories than you burn.
Simple right? So that being the case why do so many people struggle? The answer is obvious really… You are either eating too much or not enough. Seriously, for the majority of people that is the honest truth.
Okay, now for the slightly more interesting part.
Establishing how many calories to eat. There are literally hundreds of formulas/websites on the internet that will give you a rough estimate, with one of the best being the Harris-Benedict formula (I’m not writing this one down as it’s rather long and complicated). If you’re looking for a quick guide way to establish your potential daily calorie needs then use this *equation:
Weight Loss – Weight in Lbs (ideally your LBM-Lean body mass, meaning what portion of you isn’t fat) multiplied by 11-13. So, LBM in Lbs x 11-13 = calories for weight loss.

Weight Gain – LBM in Lbs x 17-19 = Calories for weight (muscle gain).

*Disclaimer – this is a rough guide, if you want a more accurate number hire a trainer/coach to do all of this for you.
The next part from here will be establishing your Macro-nutrient ratios (protein/carbs/fat) Ideally this is based off of your LBM. There are a specific amount of calories in each macro-nutrient:
Protein – 4cals per gram
Carbohydrate – 4cals per gram
Fat – 9 Calories per gram
Grams of Protein = 1xLBM – of you weigh 150lbs of lean mass then you need 150g of protein.
Grams of Carbs = 1xGrams of Protein – 1×150=150g carbs (25-40g of this number should be fiber).
Grams of Fat = Add the calories from protein/carbs together then take it away from your established number of daily calories. What ever number that is divide it by 9 for your grams of fat, for example: 900cals remaining / 9 = 100g fat for the day.
In recent times you will hear people say that your choice of food doesn’t matter. Yep, you read that right. Provided you hit your macros/calories you can eat what ever you want, in theory… Would I personally advise this? No. Personally I would prefer people eat mostly whole foods (meat/veg, basically what is considered adult food, not sweets, cakes and convenience foods) this is for better for overall in health in my experience. True you will find people who throw science/theory at your proving it doesn’t matter but if I’ve learnt one thing it’s that everything works in theory but that’s about it.
The real secret to nutrition is to enjoy what you eat, don’t restrict yourself but don’t gorge either. Aim for the classic 80/20 split of whole foods to indulgence, hit your calories/macros and you will find you don’t go far wrong.
4 – You Don’t Put in Enough Effort (Mentally).
I am not going to sugar coat this fact.
The main pitfall that leads to people giving up is their mind is weak. The difference between fantasy and reality is purely desire, well, most of the time in the things we can control anyway.
Try to remember that you are in charge of your life. You control your actions, no one made you eat that cake, you wanted to eat it. Is that a bad thing? Hell no! If you want some cake then have some, just don’t eat the entire cake and feel guilty or blame someone else for eating it. So what if you were at a child’s birthday party? You didn’t have to eat it, you wanted to eat it. Accept your decisions and move one swiftly from the bad ones.
Everyone has the potential to achieve their goals, what most people lack is the patience, dedication and mental fortitude to keep going when it gets tough. There is no quick fix, the only way to get lasting results is to make a life long change. Remember that.
Have faith in yourself, I know you can do it.
Enjoy,
Ross

Leave a comment

Filed under Fitness, Nutrition & Health

More Energy in 2 Easy Tips

Typically when people feel lethargic they will jack up on things such as coffee, red bull or other forms or energy drink/supplement, however we will give you two tips that will not only perk you up but also reduce your need for the standard crutches.
 
It’s also worth remembering that energy drinks especially can contain a massive amount of excess calories that you and your waistline don’t need in your life.
 
1 – Drink More Water, adding in a dissolvable multivitamin is a good idea as well. Some ice cold water will also perk you up as well.
 
2 – Take 10second Breaths – in/out – remember to breath right tint o the depths of your diaphragm. This will help wake you up and also energise you in a surprising way, try it and be amazed.
 
Bouns – Eat less high sugar/low fibre foods. The typical high sugar snack for a quick perk of energy will leave you crashing with in the hour and seeking out more snack of the same kin, which also means more excess calories you don’t need.

Leave a comment

Filed under Fitness, Nutrition & Health

The Most Common Mistake People Make.

The Biggest Mistake People Make:

Our culture has long been obsessed with the number we see on the scale, even though more and more people are putting them in their rightful place (the bin), there are still a lot of people who let the scale rule their lives.

Various people will jump on a set of scale at any given chance and it usually has one of two effects:

1 – Elation because they’ve dropped 1Lbs.
2 – Depression because they’ve gained 1Lbs which results in them devouring an entire cake.

It’s 1Lbs… 1Lbs!! Stop worrying so much about what you weigh.

Today you will learn some of the reasons why you shouldn’t rely on the scales and how you don’t need them to tell you that you should feel good about yourself. The scales are just a number, you’re more than a number, you’re YOU don’t let a silly number define who you are.

Here are a few of the reasons to throw away your scales:

– Weighing yourself becomes obsessive.
– They can cause mental issues with food (Anorexia etc).
– Your weight has little relevance once you have been training for a while, it’s al about body comp.
– A persons weight changes daily depending on what foods they eaten or what time of the month it is…
– Different scales will give you different weights ‘Your’ scales might say you’re lighter than someone else’s which makes them largely invalid.
– If you 1Lbs of fat and gain 2Lbs of muscle your weight will go up, but that’s not a bad thing.
– We are not defined by how much we weigh.

There are lots more reasons but these should be enough to validate throwing out your scales.

If you want a true indication of how your progressing take PHOTOS as they will not lie to you. If you’ve lost fat you will be able to see it.

Simple really.

Enjoy
Ross

4 Comments

Filed under Fitness

Fat Loss While Flat Broke

Morning Guys,

Can you achieve Fat Loss while Flat Broke?

Yes, yes you can.

As with the post yesterday about Bulking on a Budget, you can also shared some Lbs while saving some pennies.

I alluded to this at the end of the post I wrote yesterday, however is seems people want a little more guidance.

So here you go.

Fat Loss Foods For The Less Fortunate:

– Eggs (Good old eggs make the list again)
– Meat (Speak to a local butcher, or take a trip to Aldi)
– Vegetables (Go to a local grocer or again to Aldi)

…. Can you see a pattern from yesterday?

In short the only main difference when eating for fat loss as opposed to muscle gain is the overall number of calories you are going to consume.

*+500 from BMR to gain muscle and -500 to lose fat, typically speaking.

Admittedly you wouldn’t necessarily consume the same foods but the simple fact is for fat loss you want to concentrate on eating more Protein, more Fibre and drinking more Water.

When it comes to shopping for bargains you will use exactly the same methods as you would for bulking – Discount shops, Lidl, Aldi and you will even find some polish shops have lots of great deals on foods.

No matter is your Bulking on a Budget or attempting Fat Loss while Flat Broke, you can achieve both with some careful planning along with taking the time to search around for some good deals.

I often get questions from people asking for specific answers to their own problems, but they are always left stunned when I remind them that for answers that specific I will charge them for that knowledge.

In short, you know what you should be eating, you know what you should be buying but you don’t. Seek to make a change in your own spending habits first and you ill find you’re never short on money for the foods you need.

Enjoy
Ross

Leave a comment

Filed under Fitness

10 Fat Loss Faux-pas

Hellooooo?

Are you still reading?

It’s the half way point today and from no on in you will find the remaining Faux-pas might just surprise you.

Fat loss Faux-pas #5 – Shopping While Hungry

You might think this is an old wives tale, but let me be the first to confirm that it’s not. I have deliberately been shopping while hungry and compared what I bought compared to when I was satiated, the difference was a whopping £17.86!

Ok, £18 won’t break the bank but the budget difference was not only int he types of foods I bought but also their quality. While the majority of my shopping basket was filled with whole foods a good third must have been convenience crap that is sugar laden and filled with delicious fat promoting calories.

Why did this happen?

The honest answer to that, I don’t really know… well at least not scientifically speaking, however, from various studies, books, article and seminars I’ve learnt form over the years I have some rather compelling anecdotal reasoning for this sudden break in food choices form my norm.
Personally I found it was because I was looking for foods that would give me energy quickly and fill a hole. If we think back to our ancestors who didn’t have supermarkets and had to forage for food, I am willing to bet they would eat as much as they could as often as they could. True we have not absolute proof of this, but common sense would dictate that was probably the case.

Therefore when I was shopping while hungry I ended up succumbing to the allure of ENERGY DENSE foods, opposed to NUTRITIONALLY DENSE because my body perhaps had a primal urge, but who really knows for sure.

In short shopping while hungry is a one way ticket to buying foods you don’t really want to fill a desire that you don’t really need. In our modern world there is no need to go hungry, unless you’re in dire straights that is.

Here are some quick tips on how to avoid hunger and shopping while hungry:

1 – EAT for the love go god people!
2 – Have a nutrient dense snack in the car – nuts or beef jerky are good just don’t over eat them.
3 – Always have a Litre or water to hand, remember hunger could be thirst in disguise.
4 – Don’t go shopping with the kids, you will use them as an excuse to buy crap.
5 – Don’t go shopping with your other half for the same reason as number 4.

Use these tips and you won’t go far wrong.

Enjoy
Ross

Leave a comment

Filed under Fitness

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

Leave a comment

Filed under Fitness

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

Leave a comment

Filed under Fitness

The 10 Habits of Highly Successful Fat Loss

You are now 2 steps closer to knowing what people do a their 10 Habits of Highly Successful Fat loss.

1 – They Write Things Down.
2 – They Say No.

The third habit however is very different from the first two.

If you’ve read any of my other blogs you will notice that I often speak about trying to learn all you can and to never discount anything until you’ve researched it and tried it, however the third habit of these highly successful people goes against my normal advise… and do you know what?

I think it’s absolutely BRILLIANT!

Here it is:

Habit 3: They Don’t Listen to Every Single Opinion.

I know right? It seems counter intuitive, but it is the single most brilliant thing I’ve ever really heard.

Lets look at the facts:

– Everyone will have an opinion on the ‘secret’ fat loss formula.
– There are hundreds of diet books with thousands of methods to lose fat.
– The internet is filled with tips, tricks and remedies to aid in shedding the pounds.
– Everyone’s and expert in their own right when it comes to THEIR body. THEIR BODY… not yours.

The last fact will make you giggle

– Everything works to some degree for a certain light of time.

As you can see, with all of the advice floating around it’s ease for people to get confused. Weight watchers works for some, not for others, slimming world is great for Aunt Mavis but not Lady Brenda and the 1000cal diet will certainly help you lose weight but your health won’t be far behind either.

This is why I really really like the third habit of these highly successful people. They know their own mind and stick with what is working for them.

Simply because a new fad piece of advice comes out it doesn’t mean YOU need to listen to it. It’s the old adage: Just because you can doesn’t mean you should.

If you have been following advice that is working for you then don’t change it until you need to it’s that simple.

Once again this useful habit can be applied to your normal life. A ‘helpful neighbour is offering some advice on how to cut your grass differently for a better result (Perhaps you like your grass the way it is.), you can just say “That’s great advice, I shall bear that in mind.” secretly meaning “That’s the silliest thing I’ve ever heard and I will never use your advice EVER.”.

Enjoy
Ross

Leave a comment

Filed under Fitness