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Challenge Winner Liz’s Eat To Perform Story

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Liz lost 5 lbs. of fat and gained almost 2 lbs. of lean mass in 3 months without restricting her food intake or choices.  She even had some alcohol! (Shocking eh?)  This is what she had to say about her experience with our latest challenge, which she placed first in!  

“When I first saw Eat To Perform pop up on Facebook, I was skeptical. I started searching through the posts on Facebook and their website and decided “why not try something new”, if I didn’t like it, then I would stop.

I haven’t looked back once.

Before ETP, I ate 80/20 Paleo and would see some results when I would do Paleo challenges, but my results hit a plateau. In fact I started to gain weight. When I saw a program where eating carbs was ok and drinking alcohol was not out of the question anymore, I said “I think I can give this a try.”

It took a little while to get adjusted to eating such a significant amount of carbs and when to eat them on work out days. Anytime I had a problem with finding ways to eat enough, I turned to the ETP Forum and asked for advice, which was always helpful and readily available to me. It was a great help to have the support from a community all working towards eating better.

Once I got used to it and I actually got enough carbs (which took a few weeks), I started feeling the results of ETP. I began to not feel tired and hungry when I would WOD. I currently work out 3-4x per week. I saw all of my lifts begin to improve, while still maintaining a Paleo lifestyle. I was just able to add a couple of non-Paleo, but gluten-free options to my diet and started seeing and feeling the change. The results began  to show in my body composition at about the month and a half mark. I learned how to eat for competitions and for my training for the half marathon that I did in September.

This has to be one of the greatest changes I have ever made in my diet and lifestyle. I couldn’t imagine going back to my old way of life.”

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BOD POD before/after

“The Easiest Diet EVER” by Paul Nobles

High protein

We have a special offer for the end of 2014 that bundles all four of our books – including Metabolic Flexibility for Fat Loss – with a Science Lab membership (one on one training from Eat To Perform coaches). Get reliable information and trusted guidance from our community of experts! For more info, click the button below!
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As the title suggests, this is about as simple as it gets.  This article is all about losing fat – how much to eat, what to eat, and whether or not you should throw in some extra activity.  Before I get into the dieting stuff though, I do need to bring up a few things.  If you’re already up to snuff, you can skip ahead but I don’t recommend it.

Are You Eating Enough Now?

You probably think you’re over eating because you have more fat on your body than you would like.  This notion is incorrect for a lot of people.  That is why we  created the ETP Calculator to give you a ballpark figure based on tried-and-true science.  Don’t be frightened by this process – that is why we have a team of professionals in the Science Lab to help you along.

Just understand that  fat loss has two speeds, addition and subtraction.  The addition part adds lean mass built through eating adequate amounts of food.  The subtraction part, for most people, should only happen very rarely.  I will detail how to go about that later in the post.  Just understand that LEAN MASS is your metabolic furnace.

Want to solve your metabolism issues?  Quit dieting all of the damn time and take a smart approach to building and maintaining muscle.  This isn’t optional!

The Goal Isn’t Weight Loss – It’s Fat Loss

The goal of this article will be to help you mobilize stored body fat.  What I first need you to understand is that no macronutrient – protein, fat, or carbs – is bad or good – it basically comes down to the best use for our goals.  Most of our readers are athletes.  If, as an example, you are coming from a relatively low Calorie way of eating (hypocaloric) that relied mostly on fats for energy, then you probably weren’t storing a lot of fat because you were under eating overall.

Sounds good right? Not so fast.  This way of eating isn’t great for people that “do stuff” because without proteins and carbs in good proportions as well, the muscle you are tearing down during your workouts isn’t getting what it needs to heal and get stronger and potentially grow.  Eating low Calorie and/or low carb can work as a maintenance style of eating but once again, that’s just using subtraction.  Frankly it’s not only unnecessary, but it’s also not optimal if you want to see results in the mirror.

Step 1:  Get The Math Right

OK, OK, OK.  Enough preaching, let’s get to the heart of the matter.

To lose fat, we need to create a Calorie deficit – but how large of a deficit do we need?  Well, we want the least amount of interference (deficit way of eating) for the most results.  That is to say that a greater Calorie deficit does not always yield more fat loss but it will stress you out.  A moderate recommendation to start off with is to take out 500 Calories a day or roughly 3,500 Calories a week.  If you’re coming from being well-fed, you’ll pretty consistently lose 1 pound of fat per week that way – this is about as fast as you want to lose body fat or you risk losing muscle, although some people with more fat to lose can get a bit more aggressive.

There are a multitude of ways to create this deficit, but I will give you three examples.

  1. Dietary restriction + low intensity activity.  Add low intensity activity (walking is perfect) for 250 of the Calories and eat 250 Calories less.  This means you will be eating a fair amount of lean meats which I will walk you through in the next step.  Drop your fat intake down by about 27 grams and you’re in business.  Why drop fat rather than carbs or protein?  Carbs are your primary fuel source during exercise and you need to keep them up so you have the energy to kill it in the gym.  Protein can’t be reduced because you want to keep the muscle you have.  This leaves fats as the most likely target you can live without – you have ample storage on your own body.
  2. Dietary restriction alone.  You could just drop 500 Calories from your diet – first from fat, then from carbs.  The problem here is that it can be too big of a decrease too quickly and you’ll be hungry.
  3. Increased activity alone.  The problem with this option is that most people are already exercising a lot.  Adding more activity to create a 500 Calorie deficit can certainly work, but it can be stressful and time consuming.

In the end, the best route is to add a bit of activity and eat a bit less.  Moderation is the mantra.

Step 2:  Preparation and “What To Eat”

mealprep

The hardest part of dieting for most people is getting in enough protein, or eating enough in general.  Once you know how much you need to eat, you need to actually do some chewing and that’s impossible without some cooking.

I suggest embracing your “inner body builder” and doing some food prep in advance.  Simply having 4 ounce servings of any lean meat you like can really help this process immensely.  Same can be said for rice and potatoes.  These can all be cooked in batches.  Greens of course are the easy part – adding a handful of greens or will make a big difference in getting your vitamins and minerals in for the day.

Here’s a short list of foods you should eat when you’re dieting.  Please note that for the sake of convenience, we have most of these labeled in the MyFitnessPal food database; just search for “Eat To Perform”.

Lean Meat Options

  • Turkey or Chicken (white meat)
  • Fish/seafood are great in this scenario
  • Lean red meat – steaks or 90/10 ground beef
  • Egg whites are also an option for added protein that is low in fat.  This doesn’t mean you would never eat egg yolks but you might limit them for these 8 weeks.
*It’s important to note that we aren’t “anti-fat”.  Once the eight weeks are up fats get added back in (yay, egg yolks!)

Carb Sources (around workouts)

  • White Rice (white rice has a bad rap but it’s great for athletes)
  • Vitargo (Vitargo is a starchy carb supplement that loads efficiently around workouts)
  • Dextrose (basically pure glucose and would typically be added to a protein drink)

Carb Sources with meals

  • Potatoes (Sweet or Regular)
  • Oatmeal (think starchy rather than grainy and you have the idea)
  • Fruit (it’s OK to eat fruit but it’s not as good as starches because it contains mostly fructose and some fiber, so keep starches as the bulk of your carb intake with occasional fruit.  Also fruits are good sources of micronutrients or vitamins.)
  • Fibrous veggies.  Eat these with each meal, roughly a cup at a time.  The leafier and greener the better as a general rule so keep spinach and kale but don’t ignore other veggies you like – they are a great source of micronutrients or vitamins.  Also, don’t over do the veggies because it will make it more difficult to reach your macronutrient goals by artificially playing with your hunger signaling.

Fats (ideally we want to stick to monounsaturated sources):

  • Avocados
  • Nuts and nut butters
  • Fish oil
*once again, we are not demonizing saturated fat.  We are eating with a purpose and that purpose if fat loss but I think you will see that adding in a lot of saturated fats once we are done isn’t a HUGE advantage.  Again, moderation is the mantra.

Step 3:  Putting It All Together

To  give you a better idea of what I’m talking about, I’m going to show you what a day of eating looks like for a 5’5″, 150 pound, 40 year old. woman – we’ll call her Nancy.  She’s “very active”, going to the gym 4-5 days a week.  She’s hitting her macros comfortably and has been for awhile – 150 grams of protein, 280 grams of carbs, and 75 grams of fat daily for a grand total of 2,394 Calories each day.

She is looking to lose eight pounds of fat in eight weeks.  Assuming she reaches her goal, she will lose roughly 5% body fat (that’s a lot) by simply losing 8 pounds of fat and retaining her muscle along the way.  Note that while I’m using a woman as an example, the math is the same for everybody (assuming you have read the parts above).

Here are two examples of what a day looks like for Nancy – one using whole foods and the other adding supplementation.  The supplementation example is a bit easier to achieve.  It requires less preparation and it could be argued that it is marginally better for that reason.  It comes down to individual preference  So stick to what works best for you and ignore the parts of this that you don’t feel are a good fit.

MealEx2

Whole Foods (Click To Enlarge)

 

 

 

 

 

 

 

 

 

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With Supplements (Click To Enlarge)

Neither of these examples is better than the other but you’ll notice that the whole foods example is A LOT of food.  If you are REALLY invested in eating that way, just remember that it’s going to be a great deal of work. One thing you might consider would be breaking the day into 4 or 5 meals rather than three. Remember these are just examples and I opted for the easiest way to display this for you guys.

We have a special offer for the end of 2014 that bundles all four of our books – including Metabolic Flexibility for Fat Loss – with a Science Lab membership (one on one training from Eat To Perform coaches). Get reliable information and trusted guidance from our community of experts! For more info, click the button below!
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“5 Things I Still Don’t Understand” by Sheri Stiles

SheriStones3Learn how to lose fat while you eat the foods you love!  Get TWO our most popular eBook – the Meal Planning Guide – and our flexible dieting book “Your Diet Sucks” – for just $19.95!  This includes sample meal plans, a step-by-step process, and blank worksheets so you can get on track as soon as possible!
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As I have mentioned before, for the most part, I am pretty laid back and don’t let too many things get to me. I just don’t have the time for that added stress or negativity.

After all, the only true thing we have control over is our reactions to situations. Sure, you have control over many choices but there are many things that are out of your hands and you have to learn to react to them.

Although the list of things that annoy me could be long, I have learned to laugh at most of it. However, there are still some things that I just don’t understand about people!

Let me give you a few examples:

1.  The constant negativity and criticism towards others– I mean this in all areas of life!

Someone could be walking down the street and some of you are criticizing them. You see them lifting, and all of a sudden you are Mr. know-it-all with your coaching. You see someone out lift you, and now shits on. Someone doesn’t do something the way you think is right, and here comes the negativity bus.

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2.  Thinking you’re an expert because you read 1 article on some subject.

I applaud your curiosity for learning, but just because you saw something on you tube doesn’t mean you are instantly an expert. Personally, I mean this mostly in regards to injury. I have been working hard to heal my back injury and that process involved physical therapy, modifying the lifting I love, sacrifice, pain, time, and money. Are you really going to tell me because you saw a “rehab” exercise online that the guy I just paid to see, who’s spent his life studying this stuff, has no clue what he’s talking about and what he’s suggested I do is dumb? I mean I know 1 thing isn’t the cure all, but I trust the professionals a little bit! Anyone can put anything online theses days…I mean come on;)

3.  Women talking about their “diets” all the time with so much misinformation.

Now, I will try and not be negative and criticize, so I don’t end up like the person in number 1, but seriously!  You ate an apple, ½ a piece of chicken, and some pre-packaged “diet” meal for the whole day and you are wondering why you’re not achieving the look you want?  You are eating under 1000 calories and still wondering what’s wrong? Hum…

 4.  Wishing for your goals to come true, without actually putting in work.

Most people do not get where they want to be by not doing some work along the way. You will have to make some sacrifices. You will have hard times, and good times. You will fail probably more often than you succeed. You will have people put you down (refer to number 1) others may not always believe in you, but if you can build strength past that and are willing to work hard, most of those goals can be attained.

5.  Not believing in you!

This is a big one, and it could apply to any area of your life. I really do not understand why people believe themselves to fail before even trying. I get the whole fear thing—fear can be a pain in the ass! But what I don’t understand is who you think is going to believe in you if it doesn’t start within!

I could keep my list going for a while, but instead I will just leave you with a few :)

Instead of putting others down, lets help them. Instead of telling someone they can’t do something, lets try and support them. If you don’t understand something, ask. When someone comes along who is stronger than you, don’t dismiss their hard work; be willing to put in your own hard work!  And lastly, start believing in you! Because trust me, there will be enough negativity and resistance to go around.

 

“7 Reasons Why You’re Struggling With Pull-ups!” by James Barnum

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We have a special offer for the end of 2014 that bundles all four of our books – including Met Flex for Fat Loss and our Meal Planning Guide – with a Science Lab membership.  Get reliable information and trusted guidance from our community of experts!  For more info, click the button below!
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Ah…Pull-ups.  The pull-up is one of the most versatile exercises out there; you can do them with your body weight, throw on some chains, use wide and narrow grips, over even turn your palms over and do a chin-up.  This staple movement not only develops strength and muscularity, but it carries over to any real-world scenario where you might need to…pull yourself up and over something. While the pull-up doesn’t seem all that hard to do, it’s one of the most difficult exercises to even get started with so I came up with this short list of the 7 reasons why you STILL haven’t mastered pull-ups!

1.  You’re too heavy. 

More often than not, the folks who have the most trouble with body weight movements like pull-ups are a little on the heavy side and they’ve developed little-to-no general physical preparedness (GPP).  Six-seven years from now when you’re carrying 20 more lbs. of muscle you can probably get away with being heavier, but right now, losing that fat will make a massive difference in your body weight movements.       Be honest with yourself:  if you have a lot of fat to lose and you’re out of shape, you need to tackle one obstacle at a time. Start by getting your nutrition in order so you can drop some weight.  We can help with that. As you work to trim off some fluff, you’ll need to improve your work capacity by doing heavy resistance training with a barbell and dumbbells (more on that in a bit), biking, swimming, walking, rowing, sprinting, sled dragging, and even carrying heavy stuff – which brings us to our second point.

2.  Your grip strength isn’t up to par. 

If you come from a sedentary background – i.e. you don’t play sports, work a physically demanding job, or get a lot of activity in general – chances are your grip isn’t anything to write home about.  If your grip strength isn’t sufficient to hold your body weight, there’s only a slim chance that you’ll be able to do a pull-up.  How do you fix this? Contrary to what you may see at your local globo gym, doing thousands of repetitions of wrist curls with 2.5 lb. plates is NOT the ticket to a bone-crushing grip.  To improve your grip strength, you need to perform exercises that involve static contractions of the hands, forearms, shoulders and upper backHang from the pull-up bar for time, carry heavy dumbbells for distance, load up a barbell and do timed holds for 30-60 seconds.  Grip training is hard, so don’t bite off more weight than you can chew; start off light and go for endurance.

3.  Your back needs to get stronger. 

This may seem like a no brainer – that’s why you’re trying to incorporate pull-ups into your routine anyway, isn’t it?  Although pull-ups are one of the best ways to develop back strength, the fact of the matter is that staring at the rig isn’t building a single ounce of muscle. Whether you can’t do a single pull-up or you can only bust out a few ugly reps before you’re gassed, you should add a few upper body pulling movements into your back workout to ensure that you’re getting stronger each week.  Try these exercises for 3 sets of 10 repetitions each: Pull-up negatives have tremendous carryover to the pull-up.  Stand on something or jump up to the bar and get yourself in the top position of a pull-up.  Lower yourself in a controlled fashion until your arms are fully extended, then get right back up there and keep going until you’re done with your set! Ring rows are a go-to pull for building strength in your entire back and core because they get you working with your body weight and can be easily modified as you progress.  Start with your feet on the floor, then elevate your feet with a box as you get stronger. Single-arm dumbbell rows are great because they offer freedom of movement and an increased range of motion.  Support your body with one arm by leaning on a bench and explosively pull the dumbbell back like you’re trying to elbow someone in the gut. Lat Pulldowns or any vertical pull done with a cable machine can help you develop pulling strength along the same plane as a pull-up and they offer the same freedom of movement as a dumbbell.  These specific physical preparedness (SPP) exercises use the same muscle groups and similar motor recruitment patterns as the pull-up.  If you improve at a number of SPP exercises, you can bet your bottom dollar you’ll get better at pull-ups too.

4.  Your form needs work. 

Pull-ups are like any other exercise or movement – there’s a right way and a wrong way to do them.  You can’t just grab the bar and pull all willy-nilly!  Here are some tips on maximizing your leverage and getting your back into it:

  • Take a shoulder-width grip!  Not only will you tear your shoulders apart by taking too wide a grip, but you’ll also limit your range of motion and use less of your back.  You can always work in wider grips as you progress but most of your pull-ups should be done with a moderate, shoulder-width grip.
  • Keep your head up!  By lifting your chin and cocking your neck backwards (packing your neck as some may call it), you can engage your upper back muscles and put yourself into a much better position to pull from.  To get an idea of what I mean, try first shoving your head forward, looking down, and tucking your chin into your body – do the opposite of that!
  • Pull Up and back!  Don’t think of the pull-up as a strictly vertical movement.  Instead, lean back and pull the bar to your upper chest, not your chin or neck.  Your lower body will be slightly out in front of you and your back will remain neutral – the classic hollow gymnastics position) – NOT arched like crazy.  Don’t curl your legs – at least not at first.

5.  You don’t stay tight. 

If you can’t maintain relative body position throughout the pull-up and you flop around like a mudkip, you have what we call an energy leak.  What this means is that instead of using your entire body to pull, you’re relying on whatever muscle will do the work – most likely your rotator cuff.  (Hint:  that’s bad.) Everything should stay tight when you pull; point your toes, lock your legs, squeeze your glutes, cock your head back, tuck your chin, arch your back slightly, take a big breath, and push your abs out as you pull your upper chest to the bar with a vice grip around the handles.  Don’t loosen up until you’re done with the set!  Sounds uncomfortable, eh?  It should be.

6.  You aren’t practicing often enough. 

You are what your repeatedly do.  If your form is on point, but your specific work capacity sucks and you have to jerk your body around to get your chin over the bar after the first repetition, you’re just teaching your body to express an inefficient movement pattern.  It’s much more difficult to unlearn bad form than it is to teach it, so you’re going to want to add in some specialized practice whenever possible. One of the best ways to practice pull-ups is to hang a cheap doorframe pull-up bar in a room you enter/exit frequently and knock out 1-2 explosive reps every time you pass through that door.  In his book “Power To The People”, Pavel Tsatsouline describes this as “greasing the groove” and it takes advantage of increased training frequency and specificity to perfect whatever movement you apply to it.  Here’s a real world example of how you can use this technique over the course of a week if you can only d 5-6 pull-ups in a row right now:

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
10 sets of 2
2 sets of 3
12 sets of 2
OFF
3 sets of 3
10 sets of 3
2 sets to failure

What’s going on here is that you’re accumulating a large volume of perfect repetitions throughout the week.  The volume undulates between 9 and 30 repetitions per day with only one day off.  By focusing on sets of 2-3 reps, you can focus on form yet still elicit the fatigue required to grow stronger.  At the end of the week, you’re trying to hit as many reps as possible across two sets.  Over time, you’ll gain pull-up repetitions and really dial in your form.

7.  You’re over-reliant on assisted pull-ups.

This is going to shock some people, but doing assisted pull-ups exclusively in your workouts may be preventing you from doing a real, unassisted pull-up.  Why?  Look back at reason #5 where we went over technique/form.  Your whole body needs to stay tight during a pull-up, and assistance – whether it’s on a machine or with a band – removes the legs and core from the equation almost completely.  It’s difficult to use your back efficiently with a loose core so you end up pulling with less lat engagement and develop improper mechanics.  Assisted pull-ups have their place as a developmental exercise (see reason #3), but you absolutely cannot rely upon them too much.  When it comes time to WOD, modify and save the assisted movements for your strength/skill sessions. With these tips in mind, go forth and conquer the pull-up!

 

“7 Tips To Help You Lean Out WITHOUT Tracking Food” by James Barnum

lean out without logging food

We have a special offer for the end of 2014 that bundles all four of our books – including Metabolic Flexibility for Fat Loss – with a Science Lab membership (one on one training from Eat To Perform coaches). Get reliable information and trusted guidance from our community of experts! For more info, click the button below!
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Eat To Perform is all about fueling your body for optimal performance, and we believe in using data like food logging to determine what exactly “optimal” is.  That said, most people don’t want to spend even a few minutes each day tracking food and for that to work, you have to focus more on behaviors and food choices.  It’s not exactly the best way to go about things, but it can work if you simply don’t have the inclination to track food.

Here are seven tips that can help you lose body fat without tracking food.  Number 1 is probably the most important!

1.  Start with more food and gradually eat less.  The best way to ensure that you lose body fat is to make sure that you’re coming from a stable base so you have more room to remove food and create a deficit.  If you’re already eating barely anything or you eat sporadically, there’s nowhere to go.  For that reason, you should start off your fat loss phase by gradually and consistently increasing your food intake over a 3-4 week period.  This is called a diet break.

You WILL gain weight on your diet break but it will be mostly water and muscle glycogen.  This is a good thing.  Once your weight has stabilized at a higher food intake, you’ll gradually remove food – mostly carbohydrates – and start to see a downward trend in your weight as you lose body fat.

As a general rule, you want to lose about 1% of your body weight each week – between 1 and 2 lbs. depending upon how heavy you are.  Any more than that and you risk losing a lot of muscle mass.  As always, take things gradually!

For more info on diet breaks and why undereating all the time is actually killing your fat loss, sign up for our free e-mail course!

2.  Eat plenty of highly satiating foods.      The fat, fiber, and water content of a food greatly affects how full you feel after eating.  As you have no doubt experienced in the past, when you feel full, your appetite is suppressed.  When you’re not hungry all the time, it’s easier to maintain a Calorie deficit and lose body fat or keep it off!

  • Foods to include in each major meal are fibrous veggies like:  broccoli, lettuce, spinach, asparagus, kale, etc.
  • You also want to make sure you have a generous serving of protein with each meal:  beef, chicken, fish, eggs, etc.
  • Last but not least, don’t skimp on the fat.  Great sources include avocado, walnuts, salmon, olives, and yes – there is room for some bacon.

For more ideas, check out our article “A Foundation of Foods”.

3.  Focus on protein.  When you’re in a Calorie deficit, eating an adequate amount of protein is extremely important.  Not only does a protein-rich diet help you maintain lean mass as you lose fat, but it’s also highly thermogenic.  That means that it actually adds to your daily Caloric burn – it takes energy to break down protein, so less of it is stored!

The question you probably have then is, “How much protein should I eat every day?”  The least complicated way to do things is just to eat 1 gram of protein per pound of bodyweight.  For example, if you weigh 150 lbs, you’ll eat 150g of protein every day.  It’s really that simple.  If you’re going to track anything, track your protein.  You’ll thank yourself.

Now, eating that much protein can be hard for some people, so don’t hesitate to have a protein shake to make things easier on yourself.  For more info on protein and why you need it, check out our article on “The Basics of Protein”.

4.  Get some light activity on your rest days but DON’T overdo it.  To lose body fat, you need to be in a Calorie deficit.  Many of us live fairly sedentary lives outside the gym, and thus our total daily energy expenditure (TDEE) is lower.  That means that in practice, it’s easier to overshoot our Calorie intake and reach maintenance Calories for the day, even if we’re trying to create a small deficit!

For that reason, it’s a good idea to make sure you get some light activity on your rest/off days to bump up your TDEE a little bit – especially if you work a desk job.  When I say light activity, I mean light!  It’s tempting to push it to the limit in hopes that you’ll burn more body fat, but exercise can be a lot more stressful on your body when you’re not providing it with at least a maintenance Calorie intake.

Go on a walk.  Take a hike in the wilderness.  Play with your kids.  Throw a frisbee around the back yard for your dog.  Even gardening and yard work count as light activity and it all adds up without increasing the amount of stress your body is subjected to!

If you DO want to hit the gym, take it easy and scale the workouts back.  Don’t turn a rest day into a heavy workout day!  I recommend checking out this article for some tips on keeping everything productive:  “Remember Low Intensity?  That Still Works”.

5.  Lift weights on a regular basis.  Along with eating enough protein each day, resistance training is vital if you want to maintain your muscle mass as you lean out.  It’s difficult to build muscle in a Calorie deficit, but it’s surprisingly easy to maintain as long as you keep hitting the weights.

So what should you do to keep all of the hard-earned muscle you’ve built?  High reps?  Low reps?  Heavy weights?  When it comes down to it, what built your muscle will maintain it – don’t change your lifting up too much but don’t put too much emphasis on hitting new 1 rep maxes.  That doesn’t mean you shouldn’t lift heavy, but you shouldn’t neglect the more moderate “hypertrophy” rep ranges either.

If you aren’t lifting weights, do your research and get on a good program like Strong Lifts or 5/3/1.  Current research suggests that 3 sets of 10 reps each on the big movements – squat, deadlift, bench press, rows, etc. – is plenty to help you build and maintain muscle.  A few additional heavier sets can help you build and maintain strength.  For more info on the different types of lifting and why you might want to utilize different styles, check out our article “Put Strength First”.

6.  Eat most of your carbs around training.  Carbohydrates are vital if you want to perform your best.  They’re the quickest source of energy available, and most tissues in your body require them to operate.  We recommend focusing carb intake around exercise – before, during and after – because that’s when demands for energy will be their highest.

When you aren’t working out, you can focus more on eating protein and fat.  It’s important to note that if you work out first thing in the morning, your pre-workout meal will actually be your dinner from the previous night.  If that’s you, eating most of your carbs in the evening has its advantages.

7.  Give yourself room to grow.  At some point, your fat loss will stall.  That’s inevitable.  When that happens, don’t freak out – stalls are the product of adaptation.  You need to change things up and take a diet break like we described in tip #1.  Increase your food intake so you can stabilize and start the next stage of leaning out.  Think of it like “two steps forward, one step back”.  As a general rule, 3 weeks of more food will allow your metabolism to recover so you can get back to work and as long as you take things gradually, you won’t put on a ton of surplus body fat.

“How much food do I add in?” 

Well, without tracking your Calories, you can only really guess.  That said, you should weigh yourself in the morning on an empty stomach after you use the bathroom (this is important) a couple times a week and ensure that there is a slight upward trend in your morning weight – you want to gain about 3% of your weight back over this 3 week period.  If you’re stalled out at (say) 140 lbs. you want to gain between 3-5 lbs. of morning weight on your diet break.  Much more than that and you risk putting on some unnecessary body fat.

You should notice at some point that your weight gain levels off, your energy levels go up, and you start to look “full”.  At this point, you can decide what’s best.  You can either stay there for a while or gradually take out some food until your weight starts to go down again as you should have done at the beginning of your fat loss phase.

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“Training Tips for Beginners” by James Barnum

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Every person who lays eyes on this article was a beginner at some point.  Many of us who’ve spent years refining our skills still consider ourselves beginners (I know I do), and that’s a great attitude to have if you ask me.  I believe that it pays to remain humble and open to ideas, old and new.

What I’m about to present to you isn’t a magic program or anything like that – it’s just a few common sense training tips with a dash of motivation thrown in for good measure.  So, whether you’re just starting out and you need guidance, or you’re looking for something to reflect upon as you move to the next stage, I think you’ll find this a good read!

Find A Balance

When you begin your journey, it can be tempting to buy into the “more is better” philosophy and spend every day in the gym for hours on end, but some consideration for factors outside of training is necessary.  We have jobs, families, and other hobbies that require our time and energy.  This puts a limit on how much time we can devote to exercise.

After years of training, I can tell you beyond a shadow of a doubt that missing an important birthday or social function because you were working on your deadlift is only cool until you hurt the feelings of someone dear to you.

Always put what matters most first.  Don’t feel bad about missing a workout.   Training can always be rescheduled.  Fit exercise into your lifestyle, not the other way around, and you’ll set yourself up for long-term progress and results.

Train Efficiently and Don’t Be Too Specific

Speaking of long-term results, it’s paramount to acknowledge that what you’re doing today influences what you’re going to be capable of in ten years.  For you to get there, you’re going to have to commit.  There are no shortcuts.

To that end, we’ve all been exposed to the idea that working hard is the key to progressing and while I personally believe that that holds true for fitness, it has to be applied correctly.  If you work efficiently and apply just enough overload to your body to get things moving in the right direction, you can see MASSIVE improvements.

Plain and simple, as a beginner, you can’t can’t push yourself as hard as someone with 10-20 years of experience – your mind and body aren’t developed yet – and you need substantially less specific training stimulus to grow compared to someone with decades under their belt.  You can get better by doing just about anything and you need to take advantage of that.

To better understand this concept, consider yourself a piece of clay – malleable, soft, and easily manipulated.  Pretty much anything can shape clay; dull instruments, bare hands, even water and flame leave quite the impression.

Consider then the elite athletes that you aspire to be like – veritable slabs of marble weathered by the storm of athletic achievement.  The same tools, techniques, and intensities that mold a clay figure are insufficient when it comes to sculpting a beautiful marble statue.  Likewise, a chisel driven by the concussion of a hammer will pummel a softer material into an unrecognizable mess.

When you’re just starting out, your time is better spent performing lots of different movements and styles of training to improve your general physical preparedness (GPP).

Get good at a number of things, don’t put yourself in a box, Jack of all trades, master of none, that sort of thing.

As you progress and figure out what you like best/what you’re good at, you can develop your special physical preparedness (SPP) and you’ll have a great athletic base to build upon.

As an example, I’ll share a bit about myself.  When I started working out, I liked running, sprinting, weight training, barbell complexes, circuit training on machines, calisthenics, and I even did yoga!  After a couple years, I realized that I love moving heavy weight and I started training for powerlifting competitions.  Although I’ve got some medals and I hold a state record, I still take the time to revisit the things that helped me build the general work capacity I needed to endure powerlifting specific training.  You should do the same!

Focus on Building Your Base – Don’t Chase Max Lifts Year-round

This next topic is directly related to the last section, so pay attention.

Whether you’re interested in general health, or you want to improve specific sport performance, a dense base of muscle will be very important.  The more muscle you carry, the greater potential you have for strength.  (Muscle also looks pretty good.)  Most people know this, and they make the correlation that if larger muscles move heavier weight, moving heavier weight must be the focus of their resistance training.  That’s not entirely true.

As it turns out, building muscle has a lot to do with total training volume – weight x reps x sets.  Lifting heavy for low reps is important when you want to develop peak strength but it’s hard on your body and nervous system, especially if you want to achieve the same volumes you can with moderate weights and higher reps.  225 x 2 x 10 is the same volume as 150 x 10 x 3.

In other words, to build muscle (and strength) in the most efficient manner possible, you don’t need to lift super heavy all the time!  To quote Dr. Brad Schoenfeld, foremost expert on muscular hypertrophy:

“…the best approach to building muscle is to perform a combination of heavy and moderately heavy loads. The “hypertrophy range” is applicable from the standpoint that it allows the performance of a greater amount of volume without overtaxing the body’s resources. Adding in loads in the 1-5 RM range can enhance strength (which ultimately allows the use of heavier loads during moderate rep lifting) as well as providing a potent hypertrophic stimulus.”

Now, I’m not suggesting that you need to drop everything to do the latest “arm blaster” routine – far from it.  Don’t let anyone tell you that you can’t build a solid physique without dozens of isolation exercises…but next time someone argues that lifting heavy is the ultimate way to develop muscle, show them this study and rep out a set of stiff-leg deadlifts to build that posterior chain.  When it comes time to PR your squat, the extra meat on your hamstrings will come in handy.

Set Long-term Goals

To wrap everything up and put a bow on it, I’ll leave you to consider this question:

“What’s going to keep you going after the “beginner” phase is over?”

As you move on, your initial increases in strength, speed, endurance, and muscle mass will slow down.  After the “newbie gains” are exhausted, it’s very common for folks to become discouraged and chase tail (or quit outright).  I’ve seen it happen dozens of times, to some of my closest friends.  Indeed, the intermediate stage of development lasts a LONG time and getting through it is quite the task.

So what separates the folks who give up right out of the gate from the ones who march on to achieve their wildest dreams?

From what I can tell, the people who’re ultimately successful are the ones who accept that they may need to devote the next decade of their life to becoming who they want to be.  The journey excites them – they look forward to getting up out of bed to take a cold shower and hit the gym.  People who get left behind consider working out a task, a chore if you will; the men and women who make it all the way simply can’t imagine life without their training.

Above all, the ones who succeed are internally motivated and positive that they can achieve the desired outcome as long as they keep chipping away.  They don’t view failure, or hardship, or pain as a sign that it’s time to stop.  The most daunting obstacles present the greatest opportunities for growth.

To quote Muhammad Ali, “…Champions are made from something they have deep inside them – a desire, a dream, a vision. They have to have the skill, and the will. But the will must be stronger than the skill.”

“Strength & Confidence” by Sheri Stiles

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Growing up, we all go through many struggles – some more than others – but everyone has their individual stories which shape them. Personally, I went through my hard times like anyone else, but one of the biggest areas that affected me as a teenager was confidence, and self-esteem.

Like any teenage girl, I wanted to fit in. I wanted others to like me. I also did what most teenage girls do, and that was be someone I really wasn’t.

Now, I agree most of this self-discovery and change comes from maturation. However, I believe some of it came from falling in love with powerlifting, and finding my true strength in all areas of my life.

I will share some things with you guys that I don’t usually talk about or like to remember about my teenage years.  I believe that I learned from these mistakes, and if my sharing this could help someone else then I have no problem or shame in doing so.

Let’s start with the fact I was overweight most of my life. It wasn’t until the end of my sophomore year of high school (into my junior year) where I lost quite a bit of weight, and was first really concerned about weight in general—not only from an aesthetics standpoint, but also a health standpoint. My dad has been diabetic as long as I could remember, and when I was about 16 something just clicked; I didn’t want to end up being diabetic.

Given most teenagers have crappy diets, I was no different. I drank a lot of pop, ate crappy food, and although I was very active with soccer, it was not enough to combat those diet choices. The biggest thing I can remember doing was to quit drinking the pop, or sugar drinks.

Really…that’s all I did over that summer and I had lost like 15 lbs. within no time. Then came the years of yo-yo dieting, the restrictions, the fad diets, the unhealthy diets—you name it, I had probably tried it. I became obsessed with that number on the scale.

This obsession was so much so that it dictated my whole life. The weight on the scale every morning determined my mood for the whole day. The size 4 jeans I could fit into gave me a sense of acceptance. The attention I got from others just fueled this unhealthy perception.

But I finally felt accepted.

Around December of 2009, I had so many health issues surrounding my IBS (irritable bowel syndrome) that I hardly ate each day. I knew this was extreamly unhealthy…I had a nursing background by this time, but, I can remember a time where I got on the scale and weighed 138. I remember going shopping and fitting into everything! Something I had struggled my whole life prior to. I hated shopping before; I was overweight, and nothing fit. I continued to diet and restrict foods, as well as started working out doing cardio 5 days a week.

It was unhealthy, but I finally felt attractive.

I can only speak from a females perspective, but this is still a huge issue with girls—especially teenage girls. The dieting and unhealthy measures some take to achieve what they believe to be an ideal image is dangerous.

It all seems from a lack of confidence and self-esteem issues. I can say this from experience! I was that teenage girl struggling to accept and love myself.

It wasn’t until 2011, when I was 23 that I stumbled into a sport that would forever change me.

It didn’t happen overnight—it has been almost 4 years, and in the beginning I was the same girl with the mindset of “needing to lose weight” and concerned with the scale. However, over these 4 years I have not only grown as a person both physically and mentally, but I have come to a point where I can say I am confident in the person I am, and love who I am.

I look back on those teenage years and wonder what the heck I was thinking! I wish someone had told me then how much easier life would be once I accepted and was confident in myself. Then again, I probably wouldn’t have listened.

We need to be building up others, and teaching young girls confidence and self-worth. We want them to make good decisions as young adults, but lacking in their own ability to love themselves isn’t going to lead to healthy decisions.

I cannot give credit to where I am now to any one single circumstance; but, what I can do, is tell you finding my love and passion for powerlifting has translated into finding confidence, acceptance and love for myself.

Strength does not just come from physical ability. Strength is also the ability to love ourselves, the ability to better ourselves, and the ability to empower others.

This all starts with being comfortable and confident in who you are!

“Creamy Italian Spaghetti Squash” by Shannon Vonkaenel

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Looking for a delicious and fast last minute meal?  Look no further.  I threw this together with only a spaghetti squash and a pound of Italian sausage to start.  After a few pantry staple additions, I ended up with a new favorite!

Ingredients

  • 1 Spaghetti Squash
  • 1 lb Italian Sausage
  • 2 Tbsp Olive Oil
  • 2 14 oz. cans of fire roasted tomatoes
  • 1 14 oz can of light coconut milk
  • 1/2 red onion, chopped
  • 3 cloves of garlic, chopped
  • 1 tbsp Italian Seasoning
  • 3 Tsp Sea Salt
  • Salt & Pepper to taste

Instructionsphoto 2-1_1

  1. Preheat your oven to 400 degrees.
  2. Cut your spaghetti squash in half and remove the pulp and seeds.  Separate the seeds from the pulp and set aside.
  3. Drizzle each half of spaghetti squash with olive oil and season with salt and pepper.  On an aluminum foil lined baking sheet, place your spaghetti squash cut side down and bake for 30-40 minutes.
  4. *OPTIONAL*On a separate baking sheet, place your seeds in a small pile, drizzle with olive oil, salt and pepper.  Roast for about 10-15 minutes along with your squash.
  5. While the squash is baking, cook your Italian sausage until cooked through.  Set aside.
  6. In a large skillet, heat 1 tbsp of olive oil over medium high heat.  Add your onion and saute for about 4-5 minutes.  Add your garlic and cook for an additional minute.  Add your canned tomatoes, italian seasoning, 2 tsp of salt and bring to a simmer.  Add your coconut milk and bring back to a simmer.
  7. Add your sausage back into the sauce and continue cooking over medium heat until squash is done.  When the squash is done, use a fork to pull the squash away from the skin, separate and add to your sauce.  Serve and enjoy!
Nutrition Facts
Servings 4.0
Amount Per Serving
Calories 582
% Daily Value *
Total Fat 45 g 70 %
Saturated Fat 23 g 115 %
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 81 mg 27 %
Sodium 2062 mg 86 %
Potassium 517 mg 15 %
Total Carbohydrate 22 g 7 %
Dietary Fiber 4 g 17 %
Sugars 9 g
Protein 24 g 47 %
Vitamin A 4 %
Vitamin C 15 %
Calcium 5 %
Iron 25 %

“Mongolian Beef w/ Zucchini Noodles” recipe by Shannon Vonkaenel

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Recently we purchased 1/8 of a cow so our freezer is full of beef.  Ground beef, beef roast, t-bone steaks, sirloin steaks, stew beef…needless to say, I have a lot of beef.  What to do, what to do…  I have been craving Chinese food lately, but have really been working on eating clean, so take out is not an option.  I have a recipe that I use for marinating chicken wings.  It’s delicious…perhaps with a tweak, it could also be a delicious sauce…hmmmm.  Done!  Now, should I just serve it over rice?  Rice noodles?  LIGHTBULB!!!  I recently spent the best $15 of my life… 81p5zeYQufL._SY550_

I make zucchini noodles 2-3 times a week since buying this little gem!  If you don’t have one OR if you have one of those big ones that is a pain in the ass to both operate and clean, buy this!  Mongolian beef over zucchini noodles it is….

You’re welcome…

Ingredients

  • 4.0 tablespoons olive oil
  • 2 inches peeled ginger root
  • 4 garlic cloves, minced
  • 3/4 cup  Tamari soy sauce or coconut aminos
  • 1 cup water
  • 1 cup raw honey
  • 2 lbs. flank or skirt steak, sliced into 1/4 inch pieces
  • 1/4 cup arrowroot powder
  • 2 green onions chopped
  • 1 tbsp sesame seeds
  • 3 medium zucchini

Instructions

Heat two tablespoons of olive oil in a saucepan over medium heat, add ginger and garlic and saute’ for 30 seconds; quickly add the soy sauce (or coconut aminos) and water so the garlic does not burn.  Add your honey and raise the heat and simmer for about 3 to 4 minutes, until the sauce thickens.  Remove from the heat and set aside.

Combine beef stripes and arrowroot powder in a ZipLoc bag or tupperware container with a lid and toss until all beef stripes are evenly coated.
Heat remaining 2 tablespoons of olive oil in a large frying pan and add the beef.  Saute for 4-5 minutes until cooked through.  Add the sauce and sesame seeds and cook over medium heat for about 5 minutes.

Use your spiral cutter to make zucchini noodles out of your zucchini squash.  In a saute pan, heat 1 tbsp of olive oil.  When the pan and oil are hot, add your noodles and saute for about 5 minutes.

Serve your mongolian beef over your zucchini noodles, garnish with green onions and enjoy!

Nutrition Facts
Servings 6.0
Amount Per Serving
Calories 576
% Daily Value *
Total Fat 22 g 34 %
Saturated Fat 6 g 31 %
Monounsaturated Fat 13 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 86 mg 29 %
Sodium 2089 mg 87 %
Potassium 871 mg 25 %
Total Carbohydrate 56 g 19 %
Dietary Fiber 2 g 6 %
Sugars 48 g
Protein 39 g 78 %
Vitamin A 5 %
Vitamin C 30 %
Calcium 5 %
Iron 24 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

“Are Fat & Fiber Hurting Your Gains?” by Dr. Mike Israetel

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Every time carbs are eaten, they get into the blood and need to be shuttled into tissues such as muscle and fat. To facilitate the transport of nutrients into tissues, the hormone insulin is secreted. Insulin not only helps to move carbs into muscle and fat, but it also helps to activate both muscle AND fat gain.

While Calories and total carbs matter a whole lot more, the kinds of carbs you take in and their effect on insulin levels can also play a small but significant role in determining how much muscle and fat you’re going to carry.

The effect of carbs on blood sugar levels (and usually insulin as well, as the two are very well paired in healthy individuals) is summarized by the Glycemic Index, which ranges from a low of 0 to a high of 100. High GI (Glycemic Index) foods tend to spike blood sugar and insulin rapidly, whereas lower GI foods tend to lead to a slow and steady rise and fall in both measures.

Interestingly, if most of the carbs eaten in a diet are of the lower GI variety, more muscle and less fat seems to accumulate over the long term. On the other hand, high GI carbs during and right after hard training (especially weight training) tend to promote muscle gains and fat losses as well. Thus, the best results seem to be obtained by eating low GI carbs (like oatmeal, sweet potatoes, most fruits, and dairy) during the day, and focusing on higher GI carbs during and right after training (examples might be sports drinks during training, or low fat dessert foods right after).

The type of carb plays a major role in determining its GI value.  For example, the carb that composes many fruits (fructose) is super low GI, which is why many fruits are themselves low GI. In addition, three other large components can contribute to the GI of a certain carb source:

1.) How much other food that carb source is eaten with.

2.) How much fiber the carbs source has (or is eaten with).

3.) How much fat that source of carbs is eaten with.

The inclusion of other foods, fat, and fiber all slow down the rate of digestion of the carbs they are paired with, thus slowing down their release into the blood and their GI value as well.

What does this all mean?  It means that if we want to keep our post-workout meal very high GI, we must make it smaller and keep the fat and fiber content low. On the other hand, larger meals with lots of fat and fiber promote a low GI environment for all other times of the day.

Follow these guidelines to the best of your ability, and you are likely to notice a meaningful improvement in body composition and performance!

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