Picture this scene if you will. You just started an exercise program. You made it every day the first week, you are working really hard, and you decide to see how much weight you have lost.
You step on the scale and you have to rub your eyes a few times to make sure. You gained weight! How is that even possible???
There are typically two main reasons I see for this initial weight gain. The first is nothing to worry about, while the second needs to be addressed.
The first culprit in this initial weight gain is water retention. This what happens to a lot of people when they start a strength training program. What you are doing when you are lifting weights is actually tearing the muscles down while you exercise.
The process of your body building the muscles while you are at rest is when the magic actually happens. That is why you don't want to lift weights using the same muscles on back to back days. You have to give the body time to repair itself.
This tearing down process makes the muscles inflamed. With this inflammation comes increased water retention. With this water retention comes "This stupid (insert your workout here) is terrible, it is causing me to gain weight rather than losing it!" freak out. I’ve seen it with my own eyes, it can be very frightening for a fitness coach.
The second reason the scale can go up when people first start working out is increased caloric intake. This especially occurs with resistance training because it really gets your metabolism revving, which increases your appetite. Think about how hard it is to burn 800 calories in an hour. Now think about how quick you can put that back in. 10 minutes maybe? You cannot out exercise a bad diet.
That is why I recommend keeping a food journal, so you can see in black and white what you have been eating. The rule with the food journal is, "If you bite it, you write it. You hog it, you log it." Feel free to come up with your own rhymes.
Everything that has calories that you ingest has to be recorded. Liquid calories can add up very quick if you are not wary of them. It is a very eye opening experience to a lot of people who have never kept track before.
You can use apps, write it down, or whatever method you will do consistently. If nothing else, try it for a week and see if you can identify patterns that need to be corrected. Use your food journal as a road map to figure out if it is the nutrition that needs to be assessed or something else.
The main lesson as always is: The scale is a fickle mistress, don't trust it. It is just part of a big picture of your progress, not the one thing that determines your happiness. The scale can go up or down 5-10 pounds in one day!
A much more accurate way to see how you are progressing is to see how many inches you have lost, how your clothes are fitting, your increased energy levels, or body fat percentage lost.
There is a phenomenon called information blindness that is caused by too much information. When people are faces with too much information, they just shut down and will now act.
Think about a restaurant with an overwhelming menu. What do you do? I just choose something that has a picture.
Or have you ever walked into a library or got onto Netflix with no idea what you wanted to choose? It can cause you to just give up.
Information blindness often happens with diet plans as well. People get presented with all the information for the whole plan up front, they get overwhelmed, and it paralyzes them. I've been there myself.
The idea behind the Lean and Clean Challenge is to give you the information slowly and help you build habits. All of the information is there for people who like a peak ahead, but it is not necessary.
Build the habit, make it stick, and then you will have it long term. There are still spots available if you want to join.
You can join here -->Lean and Clean Challenge
The challenge starts on Monday, February 20 and I would love for you to be a part of it. Join us today!
“Motivation is what gets you started. Habit is what keeps you going.” -Jim Rohn
“I can predict the long-term outcome of your success if you show me your daily habit.” -John Maxwell
If you can’t tell, I’m a quote guy. I believe they can motivate and inspire, but like the first quote hints at, it is temporary. To be successful, we have to develop good habits. That is especially true with exercise and eating right.
That is why I am so excited to launch the 2017 HABC Lean and Clean Challenge. Fancy name, awesome program.
It is a 6-week program that will give you all the resources you need to develop the habit of eating clean and healthy foods.
Here is what is included:
-Weekly Check-Ins/Progress Tracking to keep you accountable
-Clean Eating Guide (everything you need to know)
-Meal Mapping Template (teaches you how to create healthy meals)
-Ultimate Shake Guide
-Ultimate Breakfast Guide
-Bulk Cooking Guide (great for busy people)
-Meal Portion Guide
-Access to a free app so all the info can come straight to your phone
-Access to the Private Facebook group specifically created for this challenge to give you extra support and accountability
-Pinterest recipe page
I truly think this has included everything you need physically, mentally, and emotionally to form those all-important habits for long-term success. Two hyphens in one sentence, crazy!
The challenge will start on Monday, February 20, 2017. The cost for everything I’ve listed above is only $39. I guarantee your results or you get a full refund.
Reserve your spot here -->Lean and Clean
PS-The challenge is actually 7 weeks. The first week is to give you the tools and training to prep you for the challenge.
Your challenge this week is to do one thing to eliminate one major source of stress in your life.
What's the thing in your life that causes you the most negative thoughts in your life? When you read stress, what immediately popped into your head? That's what you need to attack.
Whatever it is, just do ONE thing this week that starts to work on the stress source. You will feel so much better just by doing one thing!
I am a true believer in the AAA principle.
Action Alleviates Anxiety
No matter how big the situation is, pick out something to do. In debt and can't see your way out? Start a budget. Does it immediately solve your problem? No, but it's a start.
Are you so out of weight and have so much weight to lose you feel paralyzed? Start keeping a food journal, do 10 minutes of exercise, or eat one healthy meal. You didn't put all of that weight on overnight and it's not going to come off overnight. Start the process now.
Do you find yourself stressed out by the political climate in America right now? Do something positive in your community. Does it fix the entire country? No, but it sure beats worrying and feeling helpless all the time.
When all you are doing is worrying about a problem it becomes a much bigger problem. You become more negative and the stress continues to build. When you start to do something about the issue, you can begin to see the light at the end of the tunnel.
Take action and you become an active participant in getting the stress resolved, rather than just being a victim. These may seem like small, worthless steps but they will help I promise.
Do one thing this week to help with your biggest source of stress.
I went to go see the new Star Wars movie yesterday. Spoiler alert- it’s really good, if you are into that sort of thing. Ties some parts of other movies together for you.
While I was there I made a big mistake. I ordered a large popcorn and large drink. Not sure what happened but it just kind of appeared in my hands. They were running some sort of special I think, it was all a blur.
My son and I were going to split it, so I guess I thought it would be ok. The popcorn was the size of a pillowcase and the drink was the size of a bazooka.
Then my next mistake was letting my son pick the drink. The movie theater had one of those machines where you can get any kind of drink you want. Hundreds of combinations. I think we wound up with a Sprite, Grape, Root Beer mixture that was pretty terrible.
30 minutes of straight eating popcorn and drinking the toilet water drink later it was all gone. All of it! It was pretty amazing/depressing.
The moral of the story- portion control matters.
There is a ton of research out there that backs it up. Did you know that people clean their plate 91% of the time? And that is no matter how much food was offered and how hungry they were. At least we aren’t quitters…
So if you are trying to lose weight your first move should be to start using smaller plates and bowls. The super brains at Google introduced smaller plates in their cafeteria and the employees lost an average 10-15 pounds. With no other dietary changes!
In a study in the journal Appetite showed the dramatic difference switching from a 12-inch plate to a 9-inch plate can do for you. Participants in the study were able to cut their calories by 48% (up to 275-350 calories per meal). If you used the smaller plates for just 2 meals a day, that would result in a 14-18 pound weight loss over a 3 month period.
If you’ve been unsuccessful in the past trying to lose weight, give the smaller plates and bowls a try. It might be just what you need to be successful.
Napoleon Hill is probably the third most famous Napoleon, behind only Bonaparte and Dynamite. Napoleon Hill is best known for his book “Think and Grow Rich”.
Included in the book are his six steps for turning your desire for money into actual money. In reading it, I couldn’t help but notice it is also the perfect plan for weight loss .
Like many things, the mental side of weight loss is often the hardest part. I just changed Hill’s money part into a weight loss goal setting plan.
Try these 6 steps to get your mind right, get a game plan, and to increase your chances for success:
First. Fix in your mind the exact amount of weight you desire to lose. It is not sufficient merely to say “I want to lose weight." Be definite as to the amount.
Second. Determine exactly what you intend to give in return for the weight loss you desire. (There is no such reality as “something for nothing.")
Third. Establish a definite date when you intend to lose the weight you desire.
Fourth. Create a definite plan for carrying out your desire, and begin at once, whether you are ready or not, to put this plan into action.
Fifth. Write out a clear, concise statement of the amount of weight you intend to lose, name the time limit for its acquisition, state what you intend to give in return for the weight loss, and describe clearly the plan through which you intend to lose it.
Sixth. Read your written statement aloud, twice daily, once just before retiring at night, and once after arising in the morning. AS YOU READ, SEE AND FEEL AND BELIEVE YOURSELF ALREADY HAVING LOST THE WEIGHT.
You can tell this book was written in 1937, but the principles still stand true today. There is tremendous power in following the steps that he laid out. Give them a try and I guarantee you will get results.
Something I preach about constantly is the importance of a lifestyle change, rather than just the “I need to lose X amount of pounds” goal. When all you are focused on is that number on the scale, you let a lot of things fall by the wayside.
Not every pound is created equally. You want to carry as much lean muscle mass on your body as possible. That way you will burn more calories at rest and your goals will be easier to reach.
If you are doing strength training as part of your workout (and you should be), you could add a pound of muscle and lose a pound of fat. On the scale it looks like nothing! But in reality, you are doing awesome.
When you are only focused on weight loss, it makes you more susceptible to fad diets. Here is a hint- if a diet tells you to completely give up proteins, fats, or carbs stay away. Your body needs all 3 of those macronutrients to function properly.
You can fall into the trap of starving yourself to get the weight down. You don’t have to starve to get results! You can eat meals that nourish your body, made up of foods you actually like, and you don’t have to be hungry all the time.
The key is to make your meals more nutrient dense. This will provide you with the energy you need without making you take in more calories than you need.
Focus on the making fitness and health a way of life. Move more (especially outside of your workouts), eat healthier, take care of your muscles, get plenty of rest, and enjoy yourself! Life is too short to walk around feeling unhappy and unwell all the time.
PS- if you want to take the guess work out of what to eat, when to eat, and how much to eat I have spots left for my new Weight Management System. You can go to this link below to learn more and to reserve your spot.
We all know that we should be eating better, but do you realize just how important it is for your results? It is estimated that 70-80% of your results come from what you eat and drink.
That is why proper nutrition is so crucial, but it is also the hardest part to figure out. What do I need to eat? When do I need to eat? How much do I need to eat?
Those are all questions that need to be answered to dial in your eating plan. It used to be a matter of trial and error, which usually becomes heartbreak and frustration.
But now you can have the solution right at your fingertips.
This is where Pro Diets Weight Management Software comes in. You are guaranteed to get results with this.
Pro Diets™ is based on perfectly-portioned meals that are instantly customized specifically for you. It calculates your exact amount of calories, exact ratio of proteins, carbs and fats, exact foods… EVERYTHING!
All you have to do is answer a few questions, choose what meal plan you would like, and then it sends you 7 days of exactly what to eat for breakfast, lunch, dinner, and snacks. You will also get a grocery shopping list, so you know what to get ahead of time.
If you don’t like something on the list, you swap it out with something you do like. This is not about denying yourself, this is about eating foods that will give you sustained energy and that you will actually enjoy.
One of the coolest features, is that it comes with a free, mobile app. Anything you can do on your computer can be done just as easily from your phone. This app is awesome!
Every meal of every day… Individually customized so that you will eat foods you like and STILL reach your fitness goals.
And it is only $14.95/month
Go here --->Pro Diets to reserve your spot.
It was my wife’s birthday last week, so I wanted to do something special for her. She is a HUGE Dave Ramsey fan, so I took her to see his live radio show in Nashville.
I have a read a few of Dave Ramsey’s books and listened to his radio show a few times, but I am not nearly the fan my wife is. That being said, I was very impressed with how he runs things.
At Ramsey Solutions, they have a system for everything they do. Rather than leaving things up to chance, there is a certain way everything gets done. From how tours are done, to how people do the debt free scream , to when Dave visits with the audience on his breaks, and everything in between.
This way they can get repeatable and reliable results without relying on will power. We have a limited supply of will power, so the less you have to use the more successful you are.
There are a lot of places you can start, but here are 3 systems to help you get started.
Set a firm workout time. Write it down, put it in your phone, or whatever you need to do but set a firm time. That way there is no negotiating, that is your workout time and that is that.
Prep ahead of time
Get your workout clothes ready, prepare meals ahead of time, have your water bottle filled up. These are all things that will help you DO the healthier things you want to do, rather than THINK about doing them.
Have a backup plan
Part of having systems is being ready when things don’t go exactly to plan. What will you do if the car breaks down, your child is sick, or you have to travel for work. Have workouts you can do at home and on the road ready to go.