How Fahad the Computer Repair Technician Lost 50 Pounds and Changed His Life from the Inside Out.1/15/2019 “Whoa! Fahad! You could fit another Fahad in your old pants!” Not every Nerd Fitness success story comes with a jaw-dropping transformation. But in Fahad’s case, it totally does. And not only does this story come with the physical transformation of Fahad (duh), but it comes with a mental transformation too. Which, in my humble opinion, is his true BIG win. Fahad’s new frame of mind is the secret to all of his later and physical success. Even crazier? Fahad’s story has all taken place in the past 6 months! Who knows where he’ll be 6 months from now! I recently had a chance to interview Fahad, a computer repair technician from Los Angeles, who flipped his internal monologue to create new healthy habits for himself. Habits that made him drop a few pants sizes….and habits that changed him inside and out. I’m honored that Fahad’s transformation began with his investment in the Nerd Fitness Academy, our flagship online course and community. (Quick side note: the NF Academy is currently on sale at 50% off until Thursday, January 17th, so check it out and see if it’s a good fit for you!) Regardless of whether or not you’re a member of our Academy, I have a huge hunch there will be a ton from this story you can relate to and a lot of lessons you can apply to your everyday life. Let’s bring in Fahad. (Pretend like the audience just went wild on a talk show as Fahad walks out on stage.) How Fahad Transformed by Taking Control of his Life
Can you talk to us a little bit about your background and what a typical day was like for you before you changed? FAHAD: My normal day was waking up at 8am then heading to work. I’d end up eating a muffin or two for breakfast or sometimes some leftover frozen pizza. At lunch, I would usually go out and eat fast food. After work, I would eat more fast food. As you can see, fast food was my go-to for nutrition. Only rarely would I occasionally eat cherries or carrots. My evenings were mostly replaying the same video game over and over, or I’d binge-watch the same anime over and over before falling asleep at 12am. Then the next day I’d do it all over again. If I’m being honest, I really only cared for myself to the bare minimum to be able to function in society. I never prioritized my health or well being. For years and years, I told myself a story: if I can’t do it well or perfect, I shouldn’t do it. This resulted in me being stagnant, and for years and years. Nothing changed. I then hit rock bottom. I had a particularly bad, traumatic experience, and knew something had to give. STEVE: I hear ya. We are creatures of habit, as they say. What changed? What made you embark on your new way of life? FAHAD: As I said, I really just hit rock bottom and knew something had to give. It was the first time in my life that I decided to start focusing on my health first and foremost. I figured everything else would improve from there. But it had to start with my well being. My first course of action was going online, as most nerds do. I started browsing the web for fitness programs and stumbled upon Nerd Fitness. I found your attitude and approach nothing short of fantastic! At last, I had found my people. STEVE: Heck yeah – that’s exactly why we do what we do! So I have to know – Why not just follow free workouts on YouTube or something? That’s what most people do, and some find success… What prompted you to make the investment and try out the NF Academy? FAHAD: I was always a believer in, “If it is worth spending time on, it’s worth spending money on!” So if I was going to invest the time in my health, I should invest the money too. Also, I knew that I wanted a clear system and not merely workouts. In other words, I just needed a plan to follow I browsed the free content to learn about the character and personality of what Nerd Fitness was all about. When I learned about the NF Academy, the Academy was in my budget, so I took action. STEVE: We always tell people to focus on the systems in their lives to create and maintain healthy habits. I’m glad the Academy could be such a blueprint for you. Can you tell me a little about the systems and habits you’ve since created? FAHAD: The first thing that changed was my nutrition. You really lay it out in the Academy (and throughout Nerd Fitness) that it’s the most important component for weight loss. So my nutrition changed in a combination of two ways: by eating Paleo-ish and also counting calories. If I decided to eat something non-Paleo-friendly (a muffin for example) I would count the calories in it and check what nutritional value I got out of it. When eating Paleo-friendly foods, I would still see how much macronutrients I would get from them! You know, protein, carbohydrates, and fat. Eventually, I began to develop my own nutrition system that became more of a habit. STEVE: That’s great to hear Fahad! I think it’s so important for people to discover a diet and strategy that works for them. It sounds like you are sticking to REAL food, and whenever possible, calculating the nutritional value of the meal you are eating. Talk to me about your workouts – do you go to the gym? Bodyweight routines at home? FAHAD: Both! I started by leveling up with the workouts in the Nerd Fitness Academy. When I got to Level 4, I began to heavily focus on compound movement exercises. Using free weights, I’d work on the “Big 4” (deadlift, squat, bench press, dumbbell or barbell rows). I would also mix things up a little with the occasional pushups or some assisted pull-ups. If I cannot go to the gym, for any reason, then I would use my trusty friend “the resistance band” to perform similar exercises at home. This has helped me with the frame of mind of telling myself “NO EXCUSES” when it comes to working out. STEVE: YES! The “no excuses” piece is a great frame of mind when it comes to fitness. And by not missing a workout – it allows you to keep the streak (and the momentum) alive! Very well done. Okay, so your weight loss is dramatic and crazy impressive. Obviously, you needed to buy new pants. How much weight have you lost, and how long has it been? FAHAD: Yeah, I actually used my pants size as an overall metric on how I was progressing. I used to weigh at least 240 pounds, but I didn’t start weighing myself until a few weeks after I began my journey. Today (Jan 2019), I come in at 185 lbs! Which is crazy to me. But again, my pants size alone almost tells the story. I use to wear a size 41, which barely fit and I would squeeze into them. Now I’m a size 34, and even that is starting to feel a little loose. It should be noted that I started the Academy in August. When I began, I never seriously considered how long it would take me to reach this level. I didn’t worry about “how fast can I get there” and instead came to the conclusion to prioritize my health for the rest of my life. So each day was just an opportunity to be better. STEVE: That’s such an important mindset: prioritize the habits you are creating. Don’t focus on the length of time in front of you, but what you can do right now. What is your internal self talk like NOW compared to 2 years ago? FAHAD: It centers on hope. While there are still challenges I must face and many things I need to catch up on, there IS hope! There IS light at the end of the tunnel! Hope seems to be the basis of my self-talk currently. My success has made me believe that I can improve myself, in any way that I dedicate my time on. Now, whenever I start to feel the pangs of self-doubt, I look at my before and after pictures. It really works wonders. It springs me back to motivation. So I can go and do other great things! This has rippled into all areas of my life. My self-esteem has never been higher. For example, I went and danced in a club for the first time in my life with complete confidence and fearlessness. STEVE: I’m so happy to hear about your new found self-confidence. When looking at your “after” pictures, a question popped up: you got some style, my dude! Have you always been stylish? Or is that something you’ve worked on since losing the weight and taking care of yourself? FAHAD: I started caring for my sense of style since the weight loss! It was a lot more than merely losing the pounds though. I started to develop a constant desire to be at my best in every way possible. Who says nerds can’t look good? After all, why only be good on the inside when you can be good at BOTH the inside AND outside!! STEVE: Love all of this. Do you have any words of advice for somebody BEFORE you changed, but can’t seem to make any progress? FAHAD: One of the many reasons people give up on their fitness journey is they simply approach it from the WRONG mindset. For me, success in life came from having a clear system and the discipline to act on that system. Save yourself the headache that comes from overthinking what you should do next. Save yourself the heartache of disappointment when you realize that your hard work did not pay off. And most importantly, save yourself the most precious asset of all: TIME! Learn from those who have done what you want to do. If they’ve accomplished the results you want for yourself, then so can you! Ask them. Mimic them. Follow their guidance. You deserve the best for yourself, so give your wonderful body the respect it deserves.
The private community is nothing short of wonderful and supportive – if you need encouragement, you’ll find it there. The workouts are strong and intense, and will push you to your limits if you allow it. The nutrition plan is fun and gets you excited about learning new things. I look at a plate of food completely differently now. Lastly, the mindset chapters are truly life changing! They have been for me anyway. I have been browsing many self-improvement websites and groups and what Nerd Fitness offers for the price is very reasonable. Do not deny yourself this opportunity to level up your life, you deserve it!! STEVE: I’m so glad our program was able to help you Fahad. We can’t end without asking you one last question: what’s next? Where do you go from here? FAHAD: I’ve reached a current plateau on my weight loss. But I’m going to keep going. I want to get to a body fat percentage of about 12 to 13 percent. That’s my goal. However, my strength training has been going great! It’s my number one priority because I know that if I keep my nutrition habits up, it’ll help with burning body fat. My plan to continue to lose body fat rests in strength training. I still can’t do a full pull-up quite yet, but I know if I keep working on it, it’s only a matter of time. STEVE: Fahad, I am 100% confident that a full pull-up will come to you soon. You have the right mindset for it. Thank you for sharing your story with us. I’m sure your experience will inspire many rebels. You should be very proud of yourself. The 5 Keys to Fahad’s SuccessFahad’s story is incredible. As I said in the beginning, the most important thing Fahad changed was his mindset. He knew he had to do something different. So he did. By putting one foot in front of the other. And look what he’s achieved! After speaking with Fahad, I’ve narrowed down his story to 5 key takeaways that allowed him to hit the ground running and never look back. If you find yourself like Fahad in the before photo, do what he did, and learn from somebody who succeeded in the way you want to succeed! Let’s deep dive into why Fahad was victorious where most people fail: #1 FAHAD TOOK ACTION. Like many people in life, Fahad really struggled with self-worth, apathy, and just letting life happen to him. After hitting a particularly rough patch, he decided things needed to change. Fahad knew his negative self-talk was holding him back. His quest for “perfection” meant he never started. Arnold Schwarzenegger said it best: “It’s tough to climb the ladder of success with your hands still in your pockets.” So Fahad set off on a quest to transform himself and stumbled across our little corner of the internet here at Nerd Fitness. What set Fahad apart: he found a program he liked, so he stopped worrying about perfection and instead gave it a true attempt. And then he started. He took action despite the lack of perfection. He trusted the system, figured he had nothing to lose, and went all in on it. Once he started seeing success based on his actions, his self-confidence grew, which led to him getting even more excited and disciplined. Instead of a negative downward spiral, he had flipped the script: success begot more success, confidence brought more action, which brought more confidence. And he used momentum in his favor. Now, when Fahad sees an area of his life that he wants to improve, he knows he can succeed with the right plan: it worked for his health, and he can apply the lessons he learned. I always tell people the most important step on their fitness journey is starting, by first taking action. Fahad is proof of this. Get started, and build momentum. #2 FAHAD BUILT HIS ENVIRONMENT TO MAKE EXERCISE AUTOMATIC. Fahad trained in a gym, which allowed him to embark on a strength training protocol that left him feeling stronger, empowered, and motivated. As a former skinny weak nerd myself, I can attest to the power of a barbell! What about when he didn’t have time to go to the gym? This is ingenious on Farhad’s part: he bought exercise bands so he could strength train at home. The exercise itself is important, but not as important as not breaking the streak by missing a workout. In other words – he prioritized momentum by minimizing the friction between him and “I did a workout today.” Which is brilliant. Because shit will happen. You’ll end up staying late at work. Your spin class instructor will cancel class. Your tire will go flat. Your kid will get sick. Here’s a perfect example of having a solid backup plan. Since he was continuing his exercise practice, it was no big deal to walk back into the gym after missing a visit. The workouts stayed constant, no matter what. In his own words, “NO EXCUSES.” So be like Fahad, and prioritize the habit, by reducing the steps between you and that activity. Use your environment to your advantage. That way you can take the “no excuses” mentality that Fahad developed. #3 FAHAD FOCUSED ON THE LONG TERM. One thing I really love about Fahad’s story is how he didn’t focus on the timeframe. He didn’t stress that his weight loss goals would take months or years. Instead, he knew it would be a lifelong commitment. So he never asked “How fast can I lose weight?” and instead asked, “What do I need to do today to be better than yesterday?” He also knew that food was 80% of the battle, so this is where he put a large part of his effort: Eating REAL food in line with a Paleo-ish Diet. And whenever possible, he tracked what he was eating, understanding the calories and macronutrients to stay in line with his targets. Knowing all the work that has to go into changing our habits can be daunting, which can mean we’ll never start. Don’t get sucked into this thought pattern. Don’t stress about the scale every week. Do what you can today, and then repeat that tomorrow. As I say in the following video, “Don’t think in terms of weeks or months, but instead focus on days and years.” Focus on taking one step at a time. Don’t think about the all the steps piled on top of each other. Focus on the next step, the next move that you need to take now. #4 FAHAD CHANGED HIS INTERNAL MONOLOGUE. Fahad was a man that couldn’t be bothered to care about himself or his health. He drifted through life, had a low self-opinion of himself, and struggled to get anything done. Maybe you can relate? To start Fahad made a key mindset shift: he decided he was worthy of living a happy life. That he COULD change, that he was worthy of self-love and compassion. When life feels out of control, we encourage people to take care of the one thing that is directly IN their control: their health. Day after day, Fahad put the work in to prove to himself with tiny wins, that he was worthy of transforming and living better. As his weight dropped, and his pants got loose, he started to develop a sense of self-worth and confidence. Which made him want to exercise and eat better to keep moving in that direction. And he created a virtuous cycle of improvement: Confidence led to action which led to more confidence, which led to more action. In our exchange, Fahad let me know he danced confidently at a club recently for the first time. And you might notice in the photos above: this is a stylish fella! As he lost the weight and realized he needed to buy new clothes, he started caring a bit more about his appearance, applying the same principles to his wardrobe that he had applied to his health: Learn, apply, improve, repeat! You can do the same: Use your fitness journey as a tipping point. When you have the confidence to do one thing, move onto another. Keep improving. When one door is open, use it to open another.
Use the self-confidence that improved fitness can provide by also improving other areas of your life. It could be taking a dancing class, hiking a nearby mountain, or inviting a friend to over to cook a meal. Or maybe it involves picking up a barbell. Let your success act as a springboard to level up other areas of your life. And if you really want to be like Fahad, check out our article on how to dress better as you get in shape! #5 FAHAD INVESTED IN HIMSELF. It’s strange, but we often don’t value the things we get for free. However, when we invest our hard earned money on something, we usually take it more seriously. For example, you’re more likely to apply the lessons you learn in a book you choose to buy yourself than a free book your mom loaned you on self-improvement.
In other words: there are millions of free workout videos and cooking recipe articles and we even have an article on NF called “How to build your own workout.” However, navigating and finding the right path through those things to what works for you is often a series of trial-and-error challenges that can take years of no progress to navigate. I actually did my own exercise programming for over a decade before finally hiring an online coach, and it’s the best money I spend each month. Why did Fahad invest in an online course? Why did I hire a coach? Because there are people out there, who have succeeded in the way you want to succeed. They have done what you want to do. And they will teach you! It’s like a cheat code in a video game: you get to skip past the unnecessary parts, skip the anguish of starting and stopping, and instead have the peace of mind to know you’re following the right path. Then, all you have to do is the work (which is the tough part, I realize). But that’s much better than working hard for months, only to realize you were following the wrong plan, right? I’m honored that he decided to invest in the Nerd Fitness Academy. Once he gained access, he valued the material in there. And he valued the private community that he now had access to. Your time is valuable, and your money is valuable too. So if you have something that’s important to you, invest in it! Find a coach or a teacher or a course! And actually do the work:
I understand not everybody is in a situation to spend disposable income on courses or coaches – that’s totally fine. How else can you invest in yourself? Can you invest your time in improving yourself and learning more? That’s how I started! After all, we all know “I don’t have time” is a lie, right? How to be Like FahadFahad’s transformation took 6+ months of determined, focused effort. On the one hand: 6 months is a good amount of time. On the other, think back to yourself 6 months ago – I bet it only seems like yesterday, right? And how different are you now compared to then? If you want to be like Fahad, discovering self-confidence through healthy habits, do the following:
I want you to discover the same self-confidence through success that Fahad has achieved. I would love for you to email me one day 6 months from now, saying you were inspired by Fahad. Gushing over all the ways you have made changes since reading this article. Receiving such emails really is why I get up in the morning. That, and Mario Kart. If you’re in a position to make an investment in yourself, we’d love to have you in the Nerd Fitness Academy. It’s helped Fahad, and over 50,000+ other nerds, level up their lives. I’m proud of it and all the success it has brought to rebels throughout the world. We make it simple to follow along with:
No matter what you decide, I’m glad you’re here and reading this. I hope you use Fahad’s story as inspiration to take action today. It really does have a compounding effect, rippling through the rest of your life. One day you’re counting calories in a muffin, the next you’re rocking your new clothes on the dancefloor! Lastly, please leave some words of encouragement for Fahad in the comments! I’m sure he’d love to hear from you and perhaps answer some questions you may have. For the Rebellion! -Steve PS: We’re super proud Fahad joined the Academy! However, we need to state these results aren’t typical or guaranteed. You actually have to do the work. But if you DO the work, and focus on the right things, 6 months from now you could be in a very different place. PPS: If you’re somebody that wants somebody to check your form, teach you how to exercise correctly, build a workout program that fits YOUR busy schedule, and even helps you make better food choices, we have a really popular Online Coaching Program! It’s the next level of investing in yourself here at Nerd Fitness. from https://www.nerdfitness.com/blog/how-fahad-the-computer-repair-technician-lost-50-pounds-and-changed-his-life-from-the-inside-out/
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Globo Gym employs a highly-trained, quasi-cultural staff of personal alteration specialists. And with our competitively-priced on-site cosmetic surgery, we can turn that Frankenstein you see in the mirror every morning into a Franken-fine! Of course you’ll still be you in a legal sense, but think of it as a thinner, more attractive, better you than you could ever become without us. -White Goodman, Dodgeball: The Movie There are some REALLY bad personal trainers out there. Conversely, there are some AMAZING trainers out there, and they can be the missing link between you and sustainable, consistent progress (or even an elite level of athletic performance). Back in 2002, I thought I knew everything there was to know about working out (I had been training in a gym for 6 years by then). Back in 2002, I was also an idiot. But when I joined a gym that gave me some free personal trainer sessions, my world suddenly got a lot larger. After talking to the trainer and being handed a complete workout and nutrition strategy that was drastically different from what I had been doing for the 6 years prior – and having more success in a month than I had ever had before – I had an epiphany: “I am an ignoramus and a doofus, and I have a lot to learn.” As I transformed personally and started formulating the ideas that became Nerd Fitness years later, I took a weekend-long personal trainer certification class as required by my local gym, and saw first hand all these soon to be “trainers” that were about to get certified. The range of experience, education, enthusiasm, and professionalism varied DRASTICALLY from person to person. I came to realize that this particular certification (as with many others) was more of a “start your fitness professional journey” rather than a test of actually qualifying whether you knew your stuff. In short, many certifications are just the tip of the iceberg when determining if your trainer is worth a damn. A good trainer is worth every penny they charge. (I know my current virtual coach is the best money I spend each month!) A bad trainer is not only a waste of your time and money, but can set you back months or even years in your training. You’ll get no results, and waste valuable time/money in the process. Unfortunately, many trainers just don’t give a damn; they’re going through the motions, not providing a program that provides lasting results. Today, I want to talk about how you can avoid the bad trainers and find the good ones. They’re not cheap, but the amount of money you spend doesn’t always determine their quality. Speaking of trainers, I want to quickly share why we have our own coaching program. There’s nothing worse than spending 6+ months in a gym and doing what you think you SHOULD be doing, only to step on the scale and realize that you haven’t made any progress! If you’re somebody that’s worried about wasting time, or you want to have an expert hand craft a workout and nutrition program that’s based on your current situation, consider checking out our really popular 1-on-1 Online Training Program! I’ve been training with an online coach for the past 4 years and it has been the biggest boost for me in the world. Click on the image below to schedule a free call with our team to see if online coaching is the path that could work for you! If you’re going to hire a trainer, here’s how to find a good one.
Make sure you know what you want firstFirst and foremost, understand that your diet is 80-90% of the battle. Even if you worked with a trainer for 60-90 minutes every day, that still leaves you with 22-23 hours per day to screw things up if you don’t eat properly! Hopefully your trainer will also help you craft a nutritional strategy in addition to helping you build a workout strategy that aligns with your goals. Start by picking your goals first and determine if a trainer you’re paired up with is the right fit for you. Like dating, you can meet somebody who’s amazing but not right for you. If somebody is a competitive marathon runner, they might not be a great powerlifting coach, and vice versa. So, start with your goals:
These goals will largely determine the type of trainer you’re looking for. Make sure your trainer has expertise in the area you want to train in. Expertise in one area does not necessarily make them a good fit in another! After that, you’ll want to think about what you NEED:
Once you set proper expectations with what you want and how long you need a trainer for, then you can pick out one that hopefully will work for you. How to spot a good trainerOnce you find a trainer you are considering working with, the next steps should always be an in-depth conversation. Before they do anything else… They SHOULD be listening to you completely and hearing your story. They SHOULD ask about any past issues with injuries or experience with exercise. If you’re injured or have any deficiencies, they should know this so they can create a great program for you. They SHOULD ask you about your nutrition. If they don’t ask about your nutrition, you’re going to be wasting your time. They SHOULD practice what they preach. They don’t have to be an Olympian, but should have a healthy lifestyle. They SHOULD tell you about their expertise and how they can help you. They should be able to share past successes of clients with you or point to their credentials and history of success. They SHOULD set proper expectations. You won’t get ripped in a month, but they can let you know it could take many months to get in shape or build the right kind of habits. That’s what to look for. Here’s what to watch out for! Red flags to watch out forBeware the “entertainment exercise” trainers with a routine that isn’t catered to your goals. These are the trainers that just try to confuse you with needlessly complex movements and put all their clients through roughly the same cookie-cutter plan because they know it makes them look knowledgeable without actually knowing anything. “Now balance on this bosu ball while doing these dumbbell squat lunge curls and standing on one foot with your tongue out! Muscle confusion!” Tough workouts are great, but remember that while it’s easy to get someone tired, it’s hard to help someone improve over time. Sure, it might elevate your heart rate and tire you out, but if it’s not building towards your goals in a way that you couldn’t do at home, what are you paying for? They might also have just obtained a basic certification and stopped their education there, relying on ‘conventional wisdom’ rather than doing the research and building the experience. If they say any of the following phrases, run for the high hills: “Yeah you don’t want to squat too low – it’s bad for your knees.” “Use this machine; it’s safer for you than the free weights.” (unless it’s due to a pre-existing injury you might have) “Yes, you should be using mostly your back. That’s why it’s called the back squat” “Now, you’re going to want to cut the fat out of your diet…” “These (ab) exercise will burn fat from your stomach in no time” (You can’t spot reduce fat.) I have overheard all of these sound bites from real trainers in real gyms, and it made me weep like the Native American in the 1970s pollution ad: Your trainer should be results-focused, not focused on scheduling you a new session and keeping you around. I often see clients working with trainers for months and months and that client never looks any different; the trainer is just interested in cashing another check. Remember, they work for YOU: Don’t let them build a program that doesn’t actually fit your needs. Do you have injuries they’re working around? Do they pick a plan out of a hat and put you through it without focusing on your goals? Are they actually following along with you? Are they checking your form on movements? Are they encouraging or helping you succeed in the way you want to be encouraged? Or are they scrolling through Instagram models on their phones while you’re doing your sets? Are they putting in time so they can see you get results? Or are they putting in time so they can check the box and collect your money? You’re paying money for this person’s expertise and attention – it’s not too much to ask to find somebody who takes those things seriously. What are good certifications to look for? How much should a trainer cost?There are a wide variety of personal trainer certifications and other “credibility indicators.” The more traditional path – a degree in exercise science or kinesiology may mean the trainer in question is knowledgeable about the human body, but doesn’t speak to any experience they may or may not have coaching in real world circumstances. Five of the most popular certifications are NSCA, ACSM, NASM, ACE, and Crossfit. T-Nation provides a rundown of the pros and cons from a trainer perspective that we feel is useful insight from a client’s perspective. Be sure to check them out if you want to learn more about what’s behind your trainer’s certification. CrossFit certifications are completed in a single weekend. While a CrossFit certification does not make a trainer bad (there are plenty of excellent CrossFit coaches out there), it does not guarantee excellence. Here are our thoughts on CrossFit, by the way. A certification from NPTI – the National Personal Training Institute – is a credential gained from going to a full school on personal training (rather than attending a class or taking a test). While no certification can fully promise excellence, in our experience trainers with NPTI certifications are worth your consideration. After all that, I’d be remiss if I didn’t mention that I know plenty of trainers who have NO certification that are incredible, and I know other trainers who have the most elite certifications who aren’t that good. A certification can be a starting point, but don’t let it be the determining factor. In fact, one of the most important things to look for in your trainer isn’t a credential or certification at all, but real experience and an enthusiasm for helping you reach your goals. Are you looking to powerlift or get into Olympic lifting? Look for someone who has successfully competed in their fields, or someone who actually coaches athletes who do compete! In our view, finding a trainer with proven experience and a track record of performing or coaching (or both) in the area of your goals is the most valuable step you can take to ensure quality. The credential is only a starting point. Trainers aren’t cheap, but the benefits can be priceless. Remember, you aren’t paying simply for their time with you, but for the years and years they’ve spent learning, training, and coaching. It’s the years behind the certification that makes their time so valuable, so expect the cost of a trainer to be significantly more than the cost of a basic membership at your gym. In my personal experience, I’ve been working with an online coach since 2014 and it’s the best money I spend every month. Find the right coach, and it’s worth every. freaking. penny. SHOULD I HIRE AN ONLINE PERSONAL TRAINER? WHAT ARE THE PROS AND CONS OF AN ONLINE PERSONAL TRAINER?I’m naturally going to be super biased on this question, because as I’ve mentioned, I’ve been working with an online trainer for the past four years, and it’s what allowed me to prove an internet troll wrong! Okay, maybe I’m also biased because we offer 1-on-1 online personal training too. However, let’s chat about this honestly because there are some pros and cons to virtual vs. in-person coaching. Pros to Online Personal Training: Freedom to fit your schedule. With an online personal coach, you can train when and where you want to fit your schedule – your coach builds the workout program for you ahead of time, so you can fit it in at your convenience. Compare this to a traditional coach, and you’re at the mercy of their busy schedule. If they only have time Friday morning at 8am, and you’re not a morning person, conflict ensues. Persistent worldwide accountability. I’m borrowing this phrase from a NF Coaching Client, Jeff (his success story is great). No matter where in the globe you are, your online trainer comes with you. Which means the accountability never stops. If you travel for work, your coach can plan for that and build you a special travel routine. Getting relocated for work? No problem – your coach will still be there. Nutritional guidance. With most traditional personal trainers, you engage with them only during your scheduled visits: they help you work out and that’s about it. With an online personal trainer, you’re connected whenever you have access to the internet. And I would imagine that MOST online coaching programs, work with you on the most important part of the equation: nutrition. AKA everything that happens in the 23 hours outside of the gym. More cost-effective. Most in person personal trainers are expensive, especially if you work out with them two or three times a week. That’s because if your trainer is working with you, they can’t work with anybody else at the same time. When you work with an online coach, because you aren’t training with them 1-on-1 in the gym, they can provide more cost effective guidance. When you factor in their availability via chat and their help on habits and your nutrition, you’re looking at a life changing experience if you find a coach that fits your personality. When comparing online coaches versus regular coaches, I’m going to share the cons as if you have the option between a GREAT online coach and a GREAT in-person coach. Neither of those are guaranteed. Here are the cons of an online coach when compared against a real life equivalent: Your coach can’t do the work for you. There’s nothing stopping you from skipping your workout and lying to your online coach that you did it. Nobody wins in this scenario, but I can totally see it happening. So yeah, an online coach can’t pick up the weight for you, and they can’t yell at you to put down the donut. You have to do the work! No real time feedback and instant form check. If you’re learning how to powerlift, or you’re going for a particular heavy lift, having a coach right there is HUGE. They can tell you to move your squat slightly wider. They can guide you through the movement and consistently remind you – even when tired – to keep great form. Although we do form check videos, where we have coaches and clients send clips back and forth to each other, it’s not the same as having somebody critique you in real time. If you’re looking to nail a particularly challenging lift, or learn a dangerous gymnastics move, working with a trained professional in person is invaluable. The value of sunk cost. If you pay for a month of online coaching, there’s nothing inherently motivating you to go to the gym when it’s cold and you’re tired – your coach can’t yell at you, and you’re not letting anybody down in the moment when you don’t make it. Compare this to working with a real coach in person. You paid $100 for a session, and if you don’t show up, that money is *POOF* gone. So you tell yourself, “I already paid for this, and my coach is gonna be mad, I should probably go.” And then you go. And you’re so glad that you did. Although your online coach can notice that you haven’t signed in on your app, and they can ask what’s going on, this is after the fact compared to an in-person coach getting stood up. There’s a lot to consider when debating in-person training vs. an online coach. I wouldn’t say one format is clearly better than or superior to another. It really depends on what you’re after and the circumstances of your situation. MY PERSONAL EXPERIENCE: I’ve been working with an online trainer for the past 4 years. It’s truly been life changing for me. I had some goals that had evaded me despite a DECADE of effort, and it took a great coach to coax out the right strategy. It’s how I say (jokingly) that I went from Steve Rogers to Captain America. And it was my coach’s programming that got me a 420 pound deadlift at a bodyweight of 172 pounds: I’m not gonna set any powerlifting records, but I’m healthier, more antifragile, and stronger each and every month, and I’m damn proud of that. For somebody that can’t afford a top-of-the-line professional coach for each session, having an online coach to build your programming and guide your food choices is a verrrrry close second. Next stepsHere’s my advice: give a trainer 5-10 sessions before making a decision that things aren’t working out (sessions are often sold at a discount in a package). The first session is often exploratory, explanatory, and introductory, and the trainer needs to test your limits and movements to build upon that. This isn’t a “get fit quick” strategy, but rather one that could take months and months for you to find the right person to aid you on your journey. Don’t expect miracles in a day! A few words of warning: DO NOT USE YOUR TRAINER AS AN EXCUSE: Too many people will hire up a trainer and give no effort in the gym or the kitchen. Then, when they fail to see results they can turn to their friends and say “man, my trainer is terrible, THAT’S why I’m not losing weight/getting stronger/etc.” This happens so much more often than you’d think. A trainer is a guide, like Morpheus. You have to take the pill and walk through the door yourself. MAKE CRITICISM CONSTRUCTIVE CRITICISM! Often when the trainer asks them to do something (walk every day, throw away junk food, eat a vegetable), the client/trainee comes back with 1,001 reasons they can’t do that. No compromise, no discussion of possible solutions. Instead of saying “no,” offer an alternative solution and negotiate a plan: “I don’t really like broccoli, do you have a good recipe?” IF YOU ENJOY WORKING WITH YOUR TRAINER: Let them know and continue working with them. The more information you can give them on your progress, the easier it will be for them to alter your program as you go on. IF YOU DON’T ENJOY WORKING WITH YOUR TRAINER: That’s okay too. Not all relationships end in marriages. Some first dates suck, and some trainers aren’t what you need. I think you can be honest with them and let them know that it’s not a good fit and you will not be continuing to work with them. Good trainers at this point will ask what they could have done better. Trainers who are simply after your money may guilt trip you or beg you to stick around. Try somebody new and keep the search going. Remember: this is a lifelong quest, and you’re on the hunt for a great guide to help you on your journey. They won’t do the work for you, and they can’t work miracles. Have proper expectations, do what you’re told, and this could be the best investment you’ll make in your entire life! Trainers in the Rebellion, what did I miss? Those who have had experience working with Trainers, any wisdom to share from your experience? One final note: Going to a gym is intimidating, especially if you’re starting out. And not knowing the difference between a bad trainer (who is all talk) and a good trainer (who will prioritize your needs and get you results) can result in months of lost effort (not to mention lots of lost money too!) It’s why we created our own experience for our community. If you are in a location where there aren’t any great trainers, you don’t have access to a gym, or you’re just not ready to work with somebody in person, consider checking out uber popular 1-on-1 Online Coaching Program! We build a workout program specific to YOUR goals, we help you make better food choices (which is 90% of the battle), and we help keep you accountable. No guesswork. No confusion about what to do next. Just a coach you can text with questions, that builds a program for you, and can even check your form via video! Schedule a free call to learn more by clicking on the image below: If you have questions about what you need to look for when it comes to training with a coach in person, or even questions about working with an online trainer, leave them in the comments below so I can chime in! -Steve ### photo: wikimedia: high five, Gregg Wass: Trainer, Wikimedia: Spot, Bicycle, Wikimedia: stretchins
from https://www.nerdfitness.com/blog/how-to-hire-a-good-personal-trainer/ If you want to get some concerned looks from your friends and family, tell them you are following an all meat or Carnivore Diet. It seems to fly in the face of common sense to eat meat, more meat, and nothing but meat. Yet I see a growing trend of eating a carnivore or “zero-carb” diet. To eat meat, and solely meat, in the name of health. The popularity of eating only meat made me curious enough to explore the topic. It might be completely and totally insane, but if there are health benefits to eating steak all day, I vow to get to the bottom of it. So today, Nerd Fitness looks at:
Alright, fire up the grill. Let’s talk meat.
What Is The Carnivore Diet?In simple terms, the Carnivore Diet is the following: Eat meat. Drink water. Consume nothing else. If you like steak, and not much more, this could be the diet for you. The carnivore diet—as the name implies—is eating only animals products. Meat, more meat, topped with meat. No vegetables, fruits, grains, legumes, nuts or seeds. Just meat. Dairy MIGHT be included, depending on your interpretation of the diet. Yes, it’s from an animal. However, lactose is a sugar (carb), which might be frowned upon. It depends on who you talk to. We’ll touch on different versions of meat-eating later. The big point of the Carnivore Diet is to eat no plant products. The literal opposite of a vegan diet. If you thought the Paleo or Keto Diet were restrictive with regards to carbs, welcome to the next level. Eating only one food group, meat, is about as restrictive as you can get. Right up there with the Potato Diet or the “30 Bananas a Day” Diet, which are both real things, but for another day. You might have also heard of the Carnivore Diet as the “Zero Carb Diet.” However, this is a little bit of a misnomer, because there are actually some carbs in meat. They come in the form of glycogen. Although this could be nitpicking because the total carb content is minimal, but it’s worth noting. No matter what you call it, this diet of only animal products has grown in popularity in the recent past. But its history actually goes even farther back… THE HISTORY OF THE CARNIVORE DIET: A WHALE OF A TALEIf you’re going to have a debate on the merits of eating only meat, we should probably have a discussion about the Inuit. The Inuit are an indigenous tribe inhabiting the Arctic. What’s important about the Inuit, for this article, is they have traditionally eaten a diet high in meat. There’s not a whole lot of fresh plants in the icy Arctic. Especially in the winter months, when sunlight becomes scarce. So in order to survive, the Inuit traditionally had to subsist on a diet of seal, walrus, fish, and other animals products. There just wasn’t much to eat outside of what you could hunt. The interesting thing: the Inuit have traditionally held low rates of heart disease coupled with no nutritional deficiencies.[1] That is until, sadly, they were introduced to a more Western diet: including pizza, chips, and soda. Then as you would predict, diabetes and obesity rates rise. The health of the Inuit, despite their restricted nutritional choices, is often referred to as the “Inuit Paradox” of a high meat, high fat diet. So let’s bring things into a more modern era and chat about Vilhjalmur Stefansson. Stefansson was a Harvard-educated Arctic explorer born in 1879. If you’re imagining some type of wiley-Indiana-Jones-like character, you wouldn’t be wrong. When exploring the Arctic, Stefansson lived off the land, by adopting the Inuit way of eating mostly meat. At first, Stefansson did it out of necessity. But then a Carnivore Diet became his preference. When he returned to his home, Stefansson commented on how an all meat diet made him feel the leanest and healthiest. Stefansson may be one of the first proponents of a “no carb diet,” as he gave many interviews and reports on his experiences eating like a carnivore. He even wrote an article where he discussed his adventures in the Arctic, including why he adopted an all meat diet.[2] An important point on Stefansson: he prized the fattiest cuts of meat he could find, and ate unconventional parts of an animal, just like the Inuit. Stefansson explained that he varied between, “steaks, chops, brains fried in bacon fat, boiled short-ribs, chicken, fish, liver, and bacon.” So yeah, not just ribeyes… So why is the Carnivore Diet becoming popular now? Simply put, a man named Shawn Baker. Baker literally wrote the book The Carnivore Diet. Now, before you send me an email explaining that Baker’s license to practice medicine in New Mexico has been revoked, let me say that I’m aware. And it is noteworthy. However, I don’t want this fact to prevent us from looking at the ideas and evidence of an all meat diet, especially considering the fact that you’re reading this to get the real story! Despite the controversy surrounding Baker, there does seem to be anecdotal evidence on the benefits of eating only meat. There’s an entire subreddit of people consuming only animal products, claiming it’s helped them in all sorts of ways.[3] Folks report losing weight, curing autoimmune diseases, and raising testosterone. All by forgoing any kind of plant product. Which is a good segway into our next section… What Are The Benefits Of The Carnivore Diet?The benefits of the Carnivore Diet rests on two points:
Both of these points actually make sense to me. To lose weight, you need to expend more calories than you consume. And if all you are consuming is meat, you’re cutting out most major food groups. Like, all of them, except one. And meat can be very satiating, meaning it’ll keep you full. So I imagine a lot of folks following the Carnivore Diet are just subconsciously eating fewer calories than they were in the past. That’s why I believe a lot of the anecdotal evidence of people achieving weight loss success with this diet. However, as I point out in the “Perfect Diet” article, any diet that results in calorie restriction will likely work when it comes to weight loss – at least in the short term. You can lose weight on the Twinkie Diet, but that doesn’t necessarily make it sustainable or healthy! So, whether it’s the Carnivore Diet or Intermittent Fasting or Paleo, if you have a plan and can sustain it, results will probably follow. We’ll touch on this again later. Onto point 2: How about eating only meat to fix food allergies or intolerances? If you have a food intolerance, it means you have some sort of negative reaction to a specific type of food. Gluten or dairy or nightshades, for example. Eliminating these potential causes for illness or discomfort in an attempt to see how your body responds makes logical sense. And in fact, many scientific studies rely on some sort of elimination or oligoantigenic diet (another term for an elimination diet), to identify potential allergy issues in patients.[4] The big difference is, a lot of these elimination diets are designed to be temporary, with the goal being to reintroduce many safe food groups over time. Conversely, the Carnivore Diet aims to eliminate these permanently. In other words, there is no reintroduction stage. You just keep eating meat. What’s so special about meat, and why eat only animals? The argument goes something like this: #1) Meat protein is highly bioavailable. Animal protein has all the amino acids you need to live. And since you yourself are animal meat (weird to think about), the thought is your body doesn’t have to do much conversion for utilization. Also, some nutrients like creatine, carnosine, and vitamin B12 are only found in meat. The argument goes, eating meat is the easiest thing to support your own meaty body. #2) Meat is a low allergen threat. With the exception of some seafood and shellfish, most people are not allergic to meat. Especially red meat.[5] That’s often why elimination diets okay red meat, as long as it hasn’t been processed and pumped full of additives (potential allergens). However, it is worth noting there is a tick whose bite has been linked to creating an allergic reaction to red meat specifically.[6] Nature can be cruel. However, for the most part, people are not very allergic to meat. #3) Phytonutrients in plants can be pesticides. Since plants don’t have legs to run away from a hungry critter, they have to rely on other means to escape being eaten. Sometimes, it’s an outer barrier, like bark. However, it can also be chemical warfare, with plants producing toxins to poison, kill, or just bother whatever animal is eating them.[7] The theory goes that people can be allergic to these chemicals. Now, we’ve evolved to handle these phytonutrients, and they actually provide health benefits for most.[8] That’s why many health professionals encourage the consumption of vegetables, fruit, and grain. However, people can indeed be allergic to certain phytonutrients, so the argument from the pro-all-meat camp states to avoid them completely. There’s a counterargument for each point above, which we will get to. However, the carnivore community does have some interesting objections to eating plants. Okay, so we’ve discussed why people would eat only meat. What’s this Carnivore Diet actually look like? Is it as simple as it sounds? WHAT DO YOU EAT ON A CARNIVORE DIET? WHAT’S ALLOWED ON A ZERO CARB DIET PLAN?I thought about answering this section’s question with one word, “meat,” and moving on. However, there are some specifics and alternatives worth discussing for the Carnivore Diet meal plan. First, if it’s an animal, it’s allowed on the Carnivore Diet:
A good rule of thumb: if a Tyrannosaurus rex that’s escaped from its pen would eat it, you can eat it too. Just a little dino humor here. Though Triceratop Tri-Tip would also fit the menu. I know your next question: “Steve, how about dairy? It’s an animal product. Yay or nay?” Technically, dairy can be allowed, as it’s from a cow. However, some advocates of the Carnivore Diet say skip it altogether, because of the possible concern of lactose intolerance. It’s not the only gray area on an all meat diet. How about coffee or tea? Well, they aren’t from an animal, that’s for sure. But the calories they contain are practically zero. Allowed? Eh, I’d say it depends on your goal. If you’re experimenting with a Carnivore Diet for weight loss, yeah, why not? Because again, there are almost no calories there. If you’re doing an all meat diet to determine possible food intolerances, it should be noted that people can be allergic to coffee or tea. That’s why many elimination diets advise against them for a period of time. The same argument could be made for spices or herbs to season your meat. No calories, but again, potential allergens. Outside of salt, any kind of seasoning allowance will depend on who’s advising you on the Carnivore Diet and why you’re doing it. And you might want to think about proper advice when following an all meat diet. IS THE CARNIVORE DIET SAFE?Most dietitians would advise against eating a Carnivore Diet. Because, you know, the whole no fruits or veggies thing. And while here at Nerd Fitness, we believe in questioning everything (Rule # 8), the medical community might have a point on this one. Now, I’m on the record for saying I don’t buy the studies on red meat being the most dangerous thing you can eat.[9] However, I don’t think this provides a giant green light to live on nothing but red meat either. There are some things you really need plants and vegetables for. Some examples:
And let’s circle back to both the Inuit and Harvard explorer examples from above. There are two things they did that most modern Carnivores probably aren’t doing:
So they’re not just eating lean chicken breast and grass-fed fillets. They’re eating the organs and other portions of animals that are LOADED with nutrients. But let’s get back to the challenge at hand. Who knows what a diet devoid of vegetables can do to the body? The scary thing about that question is the answer: no one knows. That’s because there are no clinical trials done on a long-term Carnivore Diet. Some in the pro-all-meat camp will cite this a defense. No one has studied eating only meat. Perhaps their potassium requirements are different? While an interesting counterargument, I veer away from the extremes when it comes to diet, especially if you don’t plan on making the changes permanent. Double especially with diets as extreme as a Zero Carb Diet. I try to keep things simple, and not vilify or deify certain foods. Carbs are not inherently evil. Fat is not a health food. Protein is just one piece of the equation. Our stance: I would advise against the Carnivore Diet, especially in the long term. And no diet should be started if it’s only going to be done temporarily. This creates temporary results. And the idea of only eating meat seems incongruent with a healthy, long lifestyle. Maybe one day, the anecdotal claims of the benefits of an all meat diet will be verified. For now, I don’t think there’s enough evidence in support, but enough to be concerned about pinning one’s health future on it You do you, but be careful. Sigh, you’re gonna try it, aren’t you? Welp, I’ll get to my advice in a moment. But there’s no way we can’t walk about… BOWEL MOVEMENTS ON AN ALL MEAT DIETEating only meat is going to impact how and when you go to the bathroom. There’s no way out of it. Every person who writes about their experiences on a Carnivore Diet addresses it. For one, the lack of fiber means you are going to poop less frequently. Poop is made out of mostly water (75%), but it’s also composed of bacteria, protein, and fiber. If you eat no plants, you aren’t getting fiber, which means less poop. Also, when you go #2, it will likely be mushier (gross). Again, the no fiber thing. It should be noted, however, that followers of an all meat diet claim that while they don’t go to the restroom as frequently, they do not feel constipated. They simply don’t have to go. So, ah, yay, less bathroom time? I’ll also add some confusion to this section, by addressing a study that demonstrated people actually eased constipation by reducing or eliminating dietary fiber.[13] My thoughts on this study come back to balances and extremes. You need some fiber, but with anything, you can have too much as well. Okay, I think we talked about poop enough today. We had to do it though. You know in your heart this is true. IF YOU TRY THE CARNIVORE DIET, DO THISIf you don’t heed my warning and decide to try the Carnivore Diet anyway, there are some things to consider. Mark Sisson from Mark’s Daily Apple[14] has some great suggestions on ways to potentially make a Carnivore Diet more sustainable:
So think about a supplement or two and don’t just live off ground beef. Animal organs are very nutritious. And maybe sneak in some occasional greens as the Inuit did. Lost? Are you even more confused than when you started this article? I hear ya. Hopefully, I’ve dissuaded you from trying this diet out, but you’re an adult and you can make your own decision. I understand that nutrition advice can be confusing and often contradictory. One day saturated fat is bad, the other it’s all people are eating. That’s why we’re here to help! If you’re looking for comprehensive nutritional guidance that fits your lifestyle we got you! Nerd Fitness offers a 1-on-1 Online Coaching Program. We work with busy people just like you to create and achieve their health goals. And we don’t depend on insanely restrictive diets like eating only steaks or subsisting on just potatoes (again, an actual diet strategy). We’ll get to know you and offer tailored advice so you can get stronger or you can begin your weight loss journey. If you want guidance from a trained professional, schedule a call by clicking on the image below and see if we’re a good fit for each other! EATING A HEALTHY DIET PERMANENTLYI don’t advocate diets that are designed to be unsustainable or short term. And don’t even get me started on cleanses. In the fitness world, we call them “crash diets.” While they may indeed help followers lose weight, they are not designed for the long term. If you go back to your normal way of eating after your temporary change in diet, you’ll likely regain all the weight you lost. This can prove to be a frustrating step in the fitness journey. That would be one of my main concerns on the Carnivore Diet. It just doesn’t seem sustainable to me, which means any benefits you derive from it would disappear as soon as you go back to how you formerly ate. The other concern would be not eating vegetables. Now, if you are trying the diet to identify food intolerances or allergies, that’s one thing. However, if you’re after weight loss, I would STRONGLY advise a different path. Try one small incremental change. Something you can stick with. Not eliminating most food groups. Perhaps it’s one less soda a day. Or a side salad instead of french fries. Or maybe it’s exercise-related and begins with just taking a five-minute walk at first. If it’s something you can imagine doing the rest of your life, it’s a great start. We can then work on building you a second healthy habit. If your change seems like an impossible lifestyle for years and years, likely to be abandoned, maybe try something else. If you are experimenting with the Carnivore Diet as a potential temporary elimination diet: track everything! Track what you ate and how you felt each day. Even note bathroom behavior. Track it all. Then, once you have some data, you can start to reintroduce foods to see if they create an impact. That about does it for my thoughts on the Carnivore Diet. Now, your turn:
Let me know in the comments! -Steve PS: To even this out, we’ll be publishing an article on veganism/vegetarianism soon! PPS: If you want help making one small incremental change you can sustain for the rest of your life, I’ll again remind you of our 1-on-1 Coaching Program. We help hundreds of nerds just like you create healthy habits (that stick) to level up their lives. If you’re interested, click here to learn more. We’ve love to talk to you, no matter what you decide. ### All photo citations can be found in this footnote.[14]
Footnotes ( returns to text)
from https://www.nerdfitness.com/blog/should-you-try-the-carnivore-diet-5-questions-addressed/ Pull-ups are my favorite exercise of all time. They work all of the “pull” muscles in your body – your back, biceps, forearms. They are indicative of your level of fitness – anybody that can do a pull-up is in pretty good shape. And anybody that can do 10 or more is clearly in great shape. Lastly, pull-ups make you feel like a badass after doing them. However, pull-ups are also hard as hell, especially if you’re just getting started. Unlike other exercises that can be completed with just your body weight (like squats, lunges, and push ups), pull-ups and other exercises that strengthen your pull muscles require at least one piece of equipment or something to hang from! On top of all of that, if you can’t do one yet, how the heck are you supposed to work on them to get better? I’ve recently received thousands of emails from fellow rebels who are working towards their first pull-up but aren’t there quite yet. Whether you’re 300 pounds overweight and can’t even look at a pull-up bar without freaking out, or you’re half an inch away from finally being able to do your first pull-up, this article is for you – sorry it took so long for me to write! Pull-ups are quite the intimidating exercise, but as Optimus Prime has taught us, we can make small changes and improvements over time that will result in the ultimate goal: One. Freaking. Pull-up. It will take a combination of two things to get your chin up over that bar:
I realize doing those two things is much easier said than done. What most people don’t realize is that they spend too much time on the strength part, not realizing that decreasing their body weight is as important and impactful (if not more so!). Which is why most people never get to do a pull-up! After all, there’s nothing more frustrating than putting in effort for months (or years) and not seeing results and getting demoralized. And unfortunately, this is what I see from most people: Lots of well-intentioned but misguided effort in the gym and no changes. You probably don’t have years to make the mistakes that I did and want to skip this problem, and you just want to start getting results today. In addition to the free resources below, we also offer 1-on-1 Online Coaching, where you’ll get personalized instruction for your body type and goals, and professional accountability from a Coach on Team Nerd Fitness! You can schedule a free call with our team to learn more about coaching by clicking on the image below of Christina! She’s one of our coaching clients who went from 0 pull-ups to now doing sets of 10! But enough of that, let’s get into the nitty-gritty of how to get your first pull-up!
A few tips to get startedThis should hopefully be obvious, but the more you weigh, the more you have to lift in order to complete a pull-up. If you’re truly serious about completing a pull-up, start by getting your diet under control. I’m a HUGE fan of the Paleo Diet, because I know it works. A few folks have already lost 10+ pounds in just over a week following the Paleo Diet in the Nerd Fitness Academy. As you start to weigh less, you’ll have less weight to pick up and move up over that bar! Got it? good. MAKE YOUR BACK EXERCISES A PRIORITY. A lot of people do every other exercise before doing any back-related exercises, if they do any at all. After warming up properly, your first exercise should always be the stuff that you want to work on the most – in this case it’ll be your back. The progression below is just a path that I’ve created, but does NOT need to be followed to a T. I give sample sets and reps and when to move up, but if you feel like you can progress sooner or want to try doing full pull-ups sooner than I recommend, that’s OKAY. This is the slower progression method, where some people will want to do fewer reps and progress to the next levels sooner – that’s okay. I recommend moving up to the next level when you can do 3 sets of 8 reps of a particular exercise. If you want the accelerated path, move on up as soon as you can do 3 sets of 5 reps. Almost every exercise below has a video to show you how to do it. Click on the picture or the video below it. If you want to know how to incorporate the progressions below into a regular training routine, you can put your email address below to download our beginner bodyweight workout! It’s a great way to get strong as you also get better at your pull-ups!
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
Level 1: Bent Over Dumbbell RowsWe’re going to start with these, the most basic of back exercises, in case you’re starting from ABSOLUTELY square one. For these exercises, focus on lifting more and more as you get stronger. Every OTHER day, pick up a dumbbell that you can lift for three sets of 8 repetitions with a 2 minute break between sets. As soon as you can do 3 sets of 8 reps, it’s time to move up to a heavier dumbbell.
Level 2: Body Weight RowsBody weight rows are the PERFECT precursor to pull-ups – they work the same muscles, just at a different angle. You can also make adjustments. You know how I HATE HATE HATE exercise machines? Here, I wholeheartedly recommend the use of a smith machine…but ONLY for rows! Because you can adjust the height of the bar, you can adjust how difficult the exercise is. If you’re just getting started, put the bar very high, so you only have to lean back slightly. If you’re stronger, you can start with a lower bar. Here’s a whole post I did on body weight rows (also called inverted rows). My advice:
A sample routine that starts with your back exercises
As soon as you’re doing bodyweight rows where your body is at a 45 degree angle or lower, you can progress to level 3. IF YOU DON’T HAVE ACCESS TO A BAR FOR INVERTED ROWS: Try using your kitchen table, or move up to Level 3 and progress with caution there. IF YOU HAVE ACCESS TO A GYM OR WANT TO JOIN A GYM, I know they can be intimidating! We have multiple chapters on how to find a gym and get started using the equipment, in our free guide Strength Training 101: Everything You Need to Know. Grab our nerdy guide when you join the Nerd Fitness Rebellion with your email in the box below:
Download our comprehensive guide STRENGTH TRAINING 101!
Level 3A: Assisted Pull-UpsAt this point, you’re gonna need to find a bar. Find one that will support your weight, anywhere. I don’t care. Just find one. If you have a gym membership there will be pull up bars all over the place. At your house you might have “the perfect pull up” in your door way. If you have neither of these things, find a local playground and use their monkey bars. This is one piece of equipment that NEEDS to be in your arsenal, so find a way to get one. No excuses, play like a champion. Let’s chat about how to do an assisted pull-up. Personally, I don’t like using the assisted pull-up machine in a gym as it doesn’t give you the full feeling of a pull-up, but it’s certainly better than nothing. Instead, I recommend doing one of these alternatives:
My advice:
A sample level 3 routine:
Level 3B: Negative Pull-UpsNow, let’s say you don’t have a rubber band, you don’t have somebody to hold your feet, and you don’t have a chair – you ONLY have a pull-up bar. That’s okay – you can do what we call negatives. When doing a negative, you jump above the bar and try to lower yourself slowly and in control until you’re at the bottom of the movement. This can be very dangerous if you’re very overweight, which is why I’d recommend moving slowly through steps 1-3A first. However, once you have a decent amount of back strength, doing negatives is a great way to build arm and back strength. You can either jump above the pull-up bar, and then begin to lower yourself back down IN CONTROL, or you can hop up on a chair to get above the bar and then lower yourself back down. Again, the name of the game is “in control.” You don’t need to lower yourself so slowly that one repetition destroys you…lower yourself in a controlled speed – Counting to three during the movement is a good tempo. Here’s a sample workout using everything up to this point:
For your negative pull-ups, do as many as you can (up to 5 reps) per set – jump and lower yourself in control, then jump right back up and lower yourself. If you can do 5, wait 2 minutes and then start again. If you can’t do 5, do as many as you can in control, wait 2 minutes and then start again. Once you’re doing 3 sets of 5 repetitions on your negative pull-ups, along with your assisted chin-ups and body weight rows…you’re ready. Level 4 – Chin Ups and Pull-UpsMy dear rebel, it’s time. Depending on your weight, your level of fitness and strength, and how far along you are in these progressions, you might be able to start with more than one pull-up. For MANY people, especially if you have spent time in the gym in the past working on your biceps (like most guys do), you might find it easier to start with chin ups (with your palms facing toward you) for your first exercise before trying pull-ups (with your palms facing away from you).
Grab your chosen bar with a grip slightly wider than shoulder width, with your hands facing away from you. Hang all the way down. Pull yourself up until your chin is above the bar. Slight pause Lower yourself all the way back down. Go up, and really concentrate on isolating your back and biceps. Don’t swing!
Want a video walking you through it? You got it: Once you can do a single pull up, work on doing them in sets.
A few days later, try to do two in a row, and do a few sets of two. Once you’re comfortable, here’s a Level 4 routine set up for a week:
Level 5 – Next stepsOnce you’re able to do 3 sets of 10 pull-ups or chin ups, you have a few options:
Personally, my favorite thing to do in a gym is weighted pull-ups; if you’re at this level and interested in doing so, here’s what you need to do:
So, here’s an advanced sample routine for back exercises:
Don’t Make These Pull-up Mistakes!My work here is just about done – it’s now up to you to take care of business. As you start to get stronger with your pull-ups, it’s important to check in and make sure you’re doing them correctly. 90% of people I see doing pull-ups in a gym are doing them incorrectly! Before I let you go, here are the 5 big mistakes people make when doing a pull-up: Mistake #1: You don’t extend low enough or pull high enough. Full extensiooooooon and full range of motion are major problems for many people training pull-ups and chin-ups. Most people I see in a gym are doing half pull-ups. Either not pulling high enough, not dropping low enough, or both! It’s not a full rep, and it’s robbing your body of effective work. Solution: Leave your ego at the door! Yes, pull-ups are tough, but half effort gives you half results. With each repetition you want your body to be in a straight line at the bottom – keep your elbows extended and your shoulder relaxed slightly up to your ears. Full range of motion for the win! Better to do a few proper pull-ups than more half-rep ones. Mistake #2: You don’t engage your shoulders at the start. Another problem I see with people is not setting their shoulders properly when they start their pull-ups, which can put unnecessary strain on your joints/tendons/muscles. It can also be the difference between being able to get your first pull-up or chin-up and flailing around on the bar! Solution: Imagine pinching a pen in between your shoulder blades, then do the pull-up. In other words, pull your shoulders down and back before you bend your elbows to pull-up. This puts us in a far more efficient position. By not using our back and shoulder muscles fully, over the long run we’ll be weaker and at a higher risk for injury. Mistake #3: You’re doing too hard a variation. Whether it’s a lack of strength or too much body mass, you should choose a variation that allows you to have great form while getting stronger. Use a box, an assisted band, or an assisted pull-up machine to start at a low weight and build up your strength. Solution: Always do proper pull-ups and chin-ups. Get your chin over the bar from a hang with every rep, and maintain good form. If you find yourself committing the mistakes on this list, make your variation easier. Mistake #4: Not engaging your shoulders at the top. Many people will get a good extension at the bottom of their chin-up and start off with great form. But then as they perform the movement, will find their shoulders in a poor position at the top. A classic sign this is happening is if the chest/neck doesn’t touch the bar, or the body curls inward significantly at the top. Is your shoulder elevated to the ears or rolled forward? Are you shrugging your shoulders as you’re struggling to get above the bar? Solution: Make your variation easier by working on an assisted chin-up and maintaining a strong shoulder position at the top. Keep your shoulders down and back and engaged through the movement. A chin over the bar is a chin-up – we aren’t trying to take away your chin-up if you aren’t getting your chest to the bar. But consider this a progression to even better form so you can eventually work on harder skills like pull-up variations or the legendary muscle-up. Mistake #5: You use violent kipping motions to do your pull-ups or chin-ups. We know CrossFitters use the kip to get more pull-ups in a short amount of time. NOW, it is the humble opinion of our team that you should only be kipping AFTER you are capable of doing perfectly functional and safe pull-ups and chin-ups (in fact, many CrossFit gyms require qualifying strict pull-ups before you can kip). Solution: Build strength and good position (the foundation!) before you worry about speed. You want to know how to drive a car before you learn how to race it! Start doing better pull-ups today! I want this for you so badly, because in my head there’s no greater exercise than a pull-up. It makes you feel like a badass, you get super strong, and it’s an amazing benchmark and milestone on the the path to a leveled up life! Just ask Christina, who can now do multiple sets of pull-ups – her story is incredible: Or Bronwyn, who lost 50+ lbs and now does chin-ups with her daughter on her back! I know you might be overwhelmed right now, and you might be worried you’re gonna spend months without getting results. Although that happens for many, it’s because they don’t have the right plan (or nutrition) in place! You can absolutely do this on your own and follow the program above, but if you’re looking for more specific guidance or you want to avoid the guesswork and be told exactly what to do on what days to get to a pull-up on schedule, check out our coaching program! We’ve helped tons of men and women get their first pull-ups with our 1-on-1 Online coaching program, where our coaches build a program that incorporates pull-ups and fits your busy life! You can schedule a free call with our team to see how coaching can help you succeed by clicking on the image below: Anyways! In case you don’t need a long article, here’s a the short version: How To Do A Pull-up (short version)
No matter your starting point, whether you’re a guy or girl, you CAN do pull-ups. And you WILL do pull-ups. You don’t need to follow the progression above exactly – it’s merely one path that you can take in order to reach the promised land…where the pull-ups flow like wine and the women instinctively flock like the Salmon of Capastrano. Follow the path that works for your schedule, your experience, and your level of comfort with this movement – there’s no shame in going slowly and progressing safely. And if you’re gung ho about pull-ups, ready for negatives and trying to squirm for that first rep, feel free to go for it. Just be safe. When you DO finally do a pull-up, I want to be the first to know – email me at [email protected] and tell me about it! For the Rebellion, -Steve PS: If you are interested in learning more about pull-ups, bodyweight workout routines, and getting started with strength training, I applaud you – this is the BEST decision you make in your life. If you want more specific instruction, we walk you through each step of the process in our free guide, Strength Training 101: Everything You Need to Know. Grab it free when you sign up in the box below:
Download our comprehensive guide STRENGTH TRAINING 101!
### from https://www.nerdfitness.com/blog/pull-up-master-resource/ As the legend goes… If you’re trying to lose weight, don’t eat right before bed. The thought is that your metabolism slows down at night to prepare for sleep. Which means if you snack before bedtime, the food resides in your stomach all night long, and unless you’re a sleepwalker, you won’t burn off your meal and your food turns to fat. That’s why conventional wisdom advises against eating late at night. It’s summed up in the quote, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” Is all this true? Is ANY of it true? Great questions. Should people attempting to lose weight limit their late-night eating, and is there science or studies to back this up? After all, we love science here at NF. Today, we are tackling these questions:
Let’s begin. SHOULD YOU EAT LATE AT NIGHT?To answer our question on whether a late night meal is going to stick to your gut, it’ll be helpful to explore where this advice originates. It comes down to our circadian rhythm, which tells our bodies what time of day it is. If everything is functioning properly, during the day you will feel alert. At night, when it’s time to wind down and sleep, you’ll start to feel tired. Think of it as an internal clock that helps prioritize bodily functions. Waking, eating, sleeping, etc. So what’s this got to do with late night chow? The argument goes that having food past a certain hour goes against our biological clock. Eating outside of our circadian rhythm means our metabolism might not be in proper working order. Which could lead to fat gain. That’s the gist of the argument against late night eating. And there might be some evidence it’s true. Experiments in mice support the hypothesis that eating late at night causes fat gain.[1] If you’re picturing a group of mice arguing over what kind of food to get delivered at midnight, I’m right there with you.[2] One group ate during normal waking hours. The other, at night, against their normal circadian clock. Everything else remained constant, including their exercise and activity. And all things being equal, the late night eating mice gained more weight. These are interesting observations, but do they tell the whole story? Is all of our knowledge around late night eating advice dependent on experimentation with mice? There are some studies on humans that do show a correlation between late night eating and weight gain.[3] And again, those eating late at night tend to gain more weight than those who don’t.[4] However, if you’re reading Nerd Fitness, you’re smart. And you know that correlation doesn’t prove causation. There may be a correlation between wearing a stormtrooper uniform and death, but it doesn’t mean the uniform CAUSES death. That would be a major defect, like creating an exhaust port that leads straight to your base’s biggest weakness. Oh wait. Outside of correlation, is there anything physiologically different about eating calories at night versus the day? DOES LATE NIGHT EATING CAUSE WEIGHT GAIN?First things first. Let’s talk about your metabolism slowing down at night. That’s generally what the advice on skipping late night meals rests on. If you eat late, when your metabolism is naturally slowing down (recall the circadian rhythm?), the food is more likely to be stored as fat instead of being burned off. Yeah, that’s not true.[5] Your body expends plenty of energy when you sleep! For example, the process of REM (Rapid Eye Movement) burns quite a bit of energy because our brains are very active during this stage. This is also the stage of sleep where you dream the most. So when you are dreaming of battling a dragon or showing up to school naked, you’re burning calories. Not as much as literally battling a dragon or showing up to school naked, but enough to keep your metabolism engaged. Also, our bodies do a lot of repair work on our cells, tissue, and muscles at night. All of which requires calories. Plus, your body needs to do normal things too like breathing, pumping blood, keeping all of your organs functioning, and stealing the blankets from your partner. When you factor all of this in, your metabolism only slows down about 15% during the night[6] And even THEN, with this ‘gasp,’ 15% slowdown, it’s not enough to make you more likely to gain fat by eating later at night compared to during the day. So say the researchers at Oregon State University.[7] Granted, researchers at OSU did their studies on monkeys, but their conclusion matches other research on the subject.[8] Now, to keep things in perspective and put us back on track. If you look hard enough, you’ll find studies that show eating late at night actually INCREASES your overnight metabolism.[9] After all – your body needs to burn calories to process the calories you just consumed, right? That TOO makes sense! So if our metabolism is still running when we sleep, and calories don’t have a greater impact at night, what’s with the correlation between late night eating and weight gain in humans? Why do people that eat at night tend to gain more weight compared to people that don’t? MORE IMPORTANT THAN WHEN YOU EAT, IS HOW MUCH YOU EATSo what’s causing late-night eaters to gain more weight, if it’s not a slow metabolism? It’s actually a simple answer: eating anything between dinner and bedtime is considered an extra meal. More meals equals more food, which equals more calories. Which could lead to more weight gain. That’s right. People who are eating late at night are eating that meal in addition to all of their other meals. They are overeating, and thus, their body is putting on weight. The timing of the meal is irrelevant, it’s total calories consumed! To reiterate: it’s not some physiological response to food past a certain hour that will cause weight gain. It’s just that those who eat late at night are probably eating more than those who don’t.[10] If a late night snack helps you eat smaller meals throughout the day, great! However, more often than not these late night snacks are just extra calories on top of the meals already eaten. Something we do mindlessly with no real intention. And this can be a recipe for disaster. This is the real concern of late night eating: extra calories consumed. Not that our body’s metabolism slows down to hibernation levels at night. It’s that we are likely not planning on these extra calories at night. And that’s not all. There’s also the topic of food choices to consider. The reality is there aren’t as many healthy meal options late at night versus when the sun is out. People who eat late at night might have to depend on delivery like pizza. Or Taco Bell might be the only thing open at 3am. So it might not be the hour, but the food itself that is the concern. These are foods that are nutritionally deficient, calorically dense, and very easy to mindlessly over consume in mass quantities. Plus, lots of late night snacks that people eat are likely junk food. As bariatric physician Dr. Caroline Cederquist says, “At midnight, people will rarely make chicken and salad. They will eat ice cream or chips, the high-fat or high-sugar foods that our bodies store so effectively as fat.”[11] This point argues the central problem of late night eating lies with these high-calorie foods, which are easy to overeat, and don’t contain a lot of nutrition. If you eat these types of snacks consistently, weight gain could be the outcome, no matter the time of day you eat them. This may very well explain the correlation between late night eating and fat gain. Which matches our philosophy here at Nerd Fitness, “You Can’t Outrun Your Fork” (Scope out Rule #4). It also correlates to America’s love of snacks, and America’s obesity problem: I cover this in our article on snacking. So if you are going to eat late at night, stick to REAL food whenever possible. Meats, vegetables, fresh fruit, etc. Stay away from processed junk food, which seems to be the real danger of eating before bed. Eating an apple with some almond butter before bed is a lot different than cookies. If you want help adjusting your snacks to REAL food, check out our Beginner’s Guide to Healthy Eating. That article will walk you through how to create habits on eating real, natural, nutritious food. Foods you can eat any time of day. But let’s also be realists here, because I love junk food too. If you want to eat ice cream or have a cookie before bed, go for it! Just PLAN ahead by eating smaller portioned meals earlier in the day, and make up for it the next day by eating a significantly smaller breakfast. If all this talk on the timing of meals and eating REAL food stresses you out, and you want to be told exactly what to do, we can help! Our uber-popular 1-on-1 coaching program pairs you with your own Nerd Fitness Coach who will get to know YOU, your goals, and your lifestyle, and develops a plan that’s specific to not only your body, but also to your schedule and life. We take the guesswork and uncertainty out of the timing of meals and overall diet, to help busy people just like you level up their lives. Wanna see if we are a good fit for each other? Click on the big box below to schedule a free call! We’d love to talk with you, no matter what. SHOULD YOU TIME YOUR MEALS?I want to make one more point. After saying everything I said above, there could be some benefit to planning and restricting the time you eat during the day. I’m a big fan of scheduled eating times and scheduled fasting times – this is a generally referred to as intermittent fasting. It’s not a diet per se, but a diet pattern. I personally only eat calories in an eight-hour window each a day. For example, if I start eating at noon, I’ll eat my last calorie by 8pm. This means no late night snacks for me. This time-restricted eating strategy works as a great way to limit overall caloric intake. Here’s why: although I eat bigger meals for lunch and dinner, skipping breakfast results in the net effect of “Steve eats less overall.” No snacks, no multiple small meals throughout the day. Just two big meals to fuel my needs. If you’re looking to lose weight, intermittent fasting could be a strategy for calorie control that works for you. Specifically, if you can’t help but eat late at night for whatever reason, then cutting out breakfast and making lunch the first meal of the day could mitigate a lot of the additional calories you consume later. Now, intermittent fasting isn’t for everybody, and it affects men and women differently, so be sure to read our Beginner’s Guide to Intermittent Fasting to get the full details. We cover the ins and outs of intermittent fasting, and how to create a practice that works for your situation. Many NF readers have experienced success with intermittent fasting. After all, it’s one less meal to worry about. You can use the extra time to focus on what your two healthy meals should be, instead of worrying about a bunch of small meals and snacks throughout the day. If you want to learn more about IF, and download a worksheet to help you get going, you can grab our Beginner’s Guide to Intermittent Fasting FREE when you sign-up in the box below:
Download a free intermittent fasting guide and worksheet!
CONCERNS OF LATE NIGHT EATINGI couldn’t end this article without mentioning two possible concerns on late night eating, outside of extra calories and food quality. I want to talk about how late night eating might disrupt sleep itself. If you’re staying up late at night to eat, you might be doing this at the expense of going to bed earlier, which could lead to sleep issues. As we cover in our article on sleep, when you’re sleep deprived and tired, your body tends to crave more food. More calories to fuel your exhausted body. And if you’re already staying up later to eat more food, you’re creating a vicious cycle. Crapola. As pointed out by science and thermodynamics, losing weight is about burning more calories than you consume. Being exhausted and needing more calories to get through the day makes this much more difficult. So if you’re eating late at night, make sure that you’re still getting plenty of good shuteye. Don’t stay up all night mindlessly snacking. A well-rested nerd is a happy and healthy nerd. Also, one last thing: there is some evidence that a late night meal might disrupt the quality of your sleep. [12] This might come back to our circadian rhythm, as a late night meal does seem to have an impact on delaying the stage of REM sleep. This might be the real danger of late night eating. Not that the calories will stick to your stomach, but that eating late at night might disrupt the sleepy time you are about to embark on by shifting your body’s priorities to digestion, thus throwing off your circadian rhythm as you prepare for sleep. So forgo late night eating? My advice: experiment on yourself. No not like that. With your food and the timing of your food consumption. A lot of these studies are at the early stages, and more research needs to be done to reach concrete conclusions on the health impact of the timing of our meals. So:
I always encourage self-experimentation, and that holds true for the timing of meals. If your life sucks without breakfast, EAT BREAKFAST. If you do better with a good, healthy snack before bed, EAT YOUR LATE NIGHT SNACK. For me personally, I know that eating too much food directly before hitting the hay leads to a night of tossing and turning without any awesome dreams of me with a jetpack flying around the world. But, to each their own. You’re an adult (I assume). So don’t get so caught up in studies that you ignore what your own body is telling you. Do what works for you – and if eating late at night is causing you to gain weight, cut back on the calories and see if that changes things. One last important point: If you can’t help yourself from eating sweets and snacks late at night, then plan for it! Eat smaller dinners and breakfasts, or have one less snack throughout the day. We don’t plan for perfection. We plan for Murphy’s law – anything that can go wrong will go wrong. And just hoping you stop eating late night food isn’t a strategy. So instead, plan for the worst and set yourself up to succeed even when you succumb to the late night cravings! That about does it for this article. It’s up to you to decide if late night eating works for you or should be avoided. Either way, the next time you hear someone tell you to eat dinner like a pauper, maybe take it with a grain of salt. Nod politely, and then get back to doing what’s best for you. Now I want to hear from you! Do you eat late at night or do you restrict your eating window? Does a late night snack help you prepare for the next day? Or does it disrupt your sleep? Let me know in the comments. Sweet (or unsweet) dreams! Steve, PS: ONE FINAL TIP: if you’re going to eat ice cream late at night, don’t eat it right out of the carton with a spoon. Get a scoop, put it in a bowl, and go sit down. You’ll eat half as much, and hate yourself half as much the next day. PPS: I’ll wrap up this article by again mentioning our 1-on-1 Online Coaching Program. If you’re worried about losing weight, and not sure if your late night meals are helping or hurting, we can help! We’ll get to know you, your situation, and your goals, to come up with a plan! Schedule a call with our team to see if it’s a good fit for your situation! ### All photo sources can be found in this footnote right here. [13]
Footnotes ( returns to text)
from https://www.nerdfitness.com/blog/does-late-night-eating-cause-weight-gain/ Today, I have a different kind of success story for you. It’s maybe the best example I’ve ever seen for “just knowing what to do” isn’t enough when it comes to getting healthy! Meet Jeff (hey, that’s me next to him!): We met a few years back at Camp NF, one of our in-person events back in 2016 – he’s one of the most accomplished people I know (he started MED SCHOOL at age 16). However, even for a guy as smart as he is, he struggled with actually getting consistent healthy results and getting out of his own way for years. Over the past few years, as Jeff’s startup life got busier, his health took more and more of a backseat:
And his brain wouldn’t slow down! Jeff really struggled with “analysis by paralysis,” thinking about working out way more than he actually worked out. If this sounds like you and your brain, maybe you can relate? It took Jeff partnering with Jim, our lead trainer in the NF Coaching Program, for the past year to slow down long enough to start to see results that would stick. And slowing down isn’t easy for this guy. Jeff’s brain is always going a million miles an hour, he practically lives on airplanes and red-eye flights, has a super varied eating and workout schedule, and no day is the same for him thanks to his entrepreneurial career! I’m really proud that Jeff is one of our 1-on-1 coaching clients, and that we were able to get him the results that had eluded him for the majority of his life up to that point. I love that even as a busy entrepreneur, he’s seeing the “return on investment” of investing in himself with coaching and taking care of his own health! If this sounds like you, we’d love to hear how we could potentially help you at Nerd Fitness Coaching – simply click the button below to learn more! I’ve chopped this interview into multiple sections, so feel free to pick the sections that you’re most interested in!
How Jeff managed to get his own brain out of the way…Readers of Nerd Fitness tend to be on the smarter side of average. Like you. You smart person you. Jeff is on a different level:
In other words, Jeff puts the NERD in Nerd Fitness. In my emails back and forth with Jeff to share this story with you today, I kept thinking two things:
So this is what I wanted to ask him about. STEVE: You have tried and done many different exercise routines, diet strategies, and everything in between. What has your life been like in that time? JEFF: In 2014 and 2015, I joined an amateur gymnastics club and really enjoyed the experience. Unfortunately, when I doubled the number of overnight shifts worked to 200+ nights a year, I developed recurrent upper back/shoulder issues (too much radiology work + muscle hypertrophy from gymnastics) I stopped going to gymnastics altogether, and things deteriorated quickly. Left to my own devices in 2016 and 2017, I barely worked out at all, and barely stuck to any diet. This is how I gained 20-odd pounds across those years. STEVE: You’re a doctor and engineer, you have an MBA, and have started multiple startups. You get bloodwork done regularly, and you know your health and fitness information inside and out. Why do you think you weren’t able to crack the code earlier when it comes to your health and fitness? You had all the information and tools you needed right? JEFF: I don’t think doctoring, tech, or smarts necessarily help in the pursuit of health. On a side note, there are lots of different kinds of smarts, and the kind I have is definitely limited to very specific applications Actually, each of these probably works against you, all things considered. It’s kinda like when we say, “Doctors make the worst patients.” To get (and stay) in shape, I think it comes down to:
Unfortunately, those are the 5 things I feel like I have to battle each day:
Fortunately, I’ve managed to have some success keeping the demons at bay in 2018 – as you saw in the photos above, and it’s how I ended up where I am today. How Jeff Lost 30 Pounds By Focusing on his DietWith Jeff’s brain being incredibly analytical you can bet he was crazy detailed with his tracking, his meals, and his metrics. You’ll see some of those specifics below, (Note: if you’re somebody with 50-100+ pounds to lose, don’t get lost in the specifics below! Check out a story like Leslie (100+ pounds lost) or Anthony (200 pounds lost)!) STEVE: You started working with Jim from NF Coaching back in January – And since then you’ve transformed pretty dramatically, losing 30+ pounds even while working and traveling like crazy. Can you get into the details? What strategies worked for you? JEFF: I started the year on a low-fat paleo-ish diet for the first six months (lots of ground meat, sauteed kale, and occasionally some oatmeal in the morning). Because I travel a lot, and flip days and nights working, my diet varied pretty dramatically. That got me from just over 195 lbs (“before”) down to about 170-175 lbs. I hovered there for months and months. In June, the weight had been hovering for about a month, and I decided to try to full-blown Keto. I measured every meal to 25g of fat, 21g of protein, and nearly 0 carbs. I stayed in the 5 – 15g / day carb range, and entered ketosis immediately. Keto didn’t really work for me physiologically. My weight was remarkably stable day to day while on Keto, right around the 168 – 170 range over 2 months. At the end of August, I got a follow-up cholesterol/lipid panel just to check where things were at — and it turns out I’m in the small subset of people whose cholesterol spikes to ridiculous levels on Keto [studies have shown there’s a subset of people with cholesterol levels very sensitive to diet]. I stopped Keto immediately and went back on low-fat Paleo, which got me back to the weight hovering around 170. I went on a vacation to Greece for the first time in September, where I gained five pounds (from eating a lot more than I should). STEVE: I hear ya man. Keto doesn’t agree with me either, but I know it works for some! So tell me what happened specifically. So I’m glad you found low-fat Paleo-ish to work for you. That’s what I’m doing too. So what got you over that final 10-pound hurdle? JEFF: I was hoping to be able to do a photoshoot (a big goal I had set at the beginning of the year) in November, but the scale wasn’t budging in October and I was out of time! I had a colleague who really suggested I look at intermittent fasting. I’d never considered it seriously before. The thought of not eating for these long intervals, after being so used to eating every 2 1/2 – 3 hours every single day, wasn’t appealing. I remembered that you’d written a post on IF, so went back and read it through, and decided to give it a shot:
It worked wonders — my weight started going down again. I’m actually not sure whether I like IF yet – but it works awesomely for me – there’s a disconnect between how well something works vs. whether I actually enjoy it! Haha. Here’s why I like it: I’m more productive when not eating, show up on time to workouts, and save time by not prepping and eating six meals a day. But we’ll see. Right now it’s working for me. And it allowed me to hit my goal on time!
STEVE: As a crazy but lazy fan of intermittent fasting, I hear ya man – it helps me make fewer decisions each day, less clean-up, less work! Clearly, you put a huge emphasis on your nutrition, but what about your workouts? JEFF: Workout-wise, things have varied a lot. I still haven’t been back to gymnastics this year, but have been through all sorts of exercise routines. To name a few:
I don’t know how to do things half-assed, so I even kicked off New Year’s last year (prior to working with Jim) in Thailand for six days at a weight loss/fitness & Muay Thai bootcamp [Gym Bangarang] in Chiang Mai. Due to my crazy travel schedule, my workout schedule has been hit and miss. That’s okay though. So I tried all of that, but there’s been one constant over the past twelve months… Jeff’s Experience with Trainers and NF CoachingSTEVE: Over the past few years, you’ve trained with a dozen trainers, many of them IN person. I’m curious: what was it about the NF Online Coaching program in particular that appealed to you? JEFF: The biggest thing about the NF Coaching program is its persistent global accountability. As long as you keep your coach updated, he/she sees the entire sweep of your nutrition & fitness-related life (as well as most everything else that’s going on in your life), and so they are by far the best-equipped person to get you off your ass and eating right / working out. Working with any other trainers in years past, the training and accountability usually ended as soon as the one-hour training session was over. Occasionally someone might help put together a food plan, but most in-person trainers are far too busy to keep track of all their clients over the course of the week, the month, and the year to help them keep themselves accountable. STEVE: What else do you get out of NF coaching and working with a trainer like Jim? JEFF: I started working with Jim in early 2018, and here’s what I enjoy the most: Jim provides accountability, gets me to track my progress, and a consistent reminder that I need to be doing something:
I do my best to track weights, reps, and sets on workouts, I sometimes dump weeks of food photos in at once (I average about a 2/3 success rate on taking food photos), and I’ve been pretty slack about taking interval follow-up photos and measurements lately. Jim always adjusts accordingly. He’s great at providing a bit of extra slack, especially during tough weeks, and not being too critical – except when he thinks I need a push – and he’s usually right! Here’s the other thing I love: The chance to share the ups and downs, to celebrate the triumphs and help me make it over the hurdles, a constant social bond in the midst of never-ending work and an ever-shifting schedule. At Camp, I really appreciated that Nerd Fitness was working hard to change people’s lives. So no matter where NF went – whether you ever decided to do another Camp, or launch a 1:1 coaching program, or build up NF Academy – I committed to staying involved: to help out people in the NF community where possible, join the NF Academy and Coaching program and share NF with acquaintances and friends. STEVE: What would you say to somebody considering NF Coaching? JEFF: It works where all the other trainers and fitness programs fail. The NF Coaching program meets you right where you’re at, keeping you accountable, providing tons of encouragement, and customizing your food and workout plans specifically to you. It’s changed my life, and it could change yours too. THE 5 KEYS TO JEFF’S SUCCESS#1) JEFF ACCEPTED HIS LIFE WOULD ALWAYS BE CRAZY Every day, we’re faced with a challenge:
The problem arises when people optimize their lives and assume that they can have things how they want:
Reality paints a very different picture, and THAT’S what you need to plan for! Jeff had health and fitness goals, and also a crazy hectic lifestyle with ungodly amounts of travel. Rather than beating himself up for this, he accepts this is his current reality and asks “Okay, how can I do the best I can under these circumstances?” By accepting that things would be crazy, it allowed him to have GOOD success, but not completely take over his life (the startup has already done that!). Because Jeff knew his workout schedule and access to a gym would be limited, he took the next big step: #2) JEFF FOCUSED ON FOOD AND TRACKING. Over the past year, Jeff has dropped significant body fat even with inconsistent or nonexistent exercise. How does that work? Simple: nutrition is 90% of the weight loss equation. And for Jeff, to get down to “I want to see my abs” levels of body fat, nutrition becomes 95% of the battle. Sure, making small changes like “focusing on real food” and “eating more vegetables” can certainly help an overweight person lose weight sustainably in the beginning, but the closer you get to 10% body fat, the more strict and disciplined you need to become. As they say: abs aren’t made in the gym, they’re made in the kitchen. Fortunately, Jeff was CRAZY focused on his food tracking, and used metrics to make sure he was hitting his caloric goals each day:
He knew down to the carb what he was eating on most days whenever possible. Although people that are in tip-top shape want you to think it’s effortless, the real story is often far more strict and disciplined – why? Because nobody wants to hear about counting calories and weighing their food: they just want to be told it’s easy. If you want to get to a low body fat percentage, that’s what it will take. And it will take much longer than you expected. For Jeff, that’s what it took. And it WORKED. #3) JEFF HAS AN ACCOUNTABILITY BUDDY What do you do when you know what needs to be done, but life gets so busy you often forget to do it? You recruit an accountability buddy. In Jeff’s case, it was Jim, his coach. This guy: It’s amazing that a single text from a friend each day asking you if you did a particular habit is often enough to start a habit building process. In Jeff’s case, it was Jim’s constant support, sometimes tough love, and gentle nudging that got Jeff to be more diligent and committed to the goals he knew he wanted to reach. #4) JEFF SETS BIG GOALS TO GET OVER HURDLES Jeff put most of his focus on his daily habits (behavior change), but he found that only took him so far – as a start-up founder and overachiever, he found that setting big goals in the future with specific deadlines really helped him buckle down and get serious: “One thing that does sorta work (that my other trainer/friend Alan and I were chatting about earlier today) is having a big goal and a specific deadline. For me in October, realizing the photoshoot was four weeks away got me to buckle down and do wonders with a nutrition plan, workout regimen, and final week of prep. In the month since, with the hectic trips afterward, and the lack of a well-defined or specifically timed goal, I’ve rebounded by 7 pounds.” Looks like it’s time to set a new big goal and figure out a timeline! : ) #5) JEFF FOCUSES ON RELATIONSHIPS I asked Jeff about his investment of coaching, and his answer surprised me: “From my funky perspective, it’s not an expensive investment at all when you think about the value. I tend to value people, relationships and shared experiences far more than money. I may try and jump around a lot of different things for nutrition/fitness/ personal improvement, but where it comes to people and interpersonal relationships, when I decide to commit to someone or to a friendship, I do so wholeheartedly and without reservation — and I stay committed long-term : )” Life is all about relationships, something I think us nerds can really struggle with in this day in age. So for Jeff, not just investing in coaching, but investing in relationships with his friends is really, really important. He sent me dozens of candid photos from the past year, and many of them include big groups of friends doing amazing activities. I have NO doubt that these friends are the “constant” in Jeff’s hectic lifestyle, which help keep him grounded while everything else is moving and changing at breakneck pace. How to Get Results Like JeffI’m really proud of what Jeff has accomplished over the past year. It’s been AMAZING to hear his side of the story, as I’ve been following it from the other side (through his coach Jim). If you’re somebody who goes ALL IN and stops, if you’re somebody who can’t seem to get any progress to stick, or if you’re somebody that spends more time thinking than doing, you’re in the right place! Here’s how to see results like Jeff:
If you can relate to Jeff (do you travel a lot? Is your life super busy? Are you struggling to get results), you’re in the right place! Depending on your current situation, our 1-on-1 NF Coaching Program might be the Here’s what I’d want you to take away from Jeff’s Story:
If you do those two things, I can almost guarantee you’ll be healthier 12 months from now than you are currently, and I’ll be sharing your story next year! -Steve PS: Just a quick heads up: The NF Coaching program has really exploded over the past 8 weeks (we’re closing in on 1,000 active clients! WHOA), and we’d love to help you become the next success story! We actually speak on the phone with every single person that is interested in coaching to make sure we’re a good fit for each other, and you can schedule your call at the end of our Coaching page. PPS: Do you have a Nerd Fitness success story of your own? Email us at contact(at)NerdFitness(dot)com and let us know so we can share your adventure with the galaxy! PPPS: If coaching isn’t your thing, we also have two other options that have helped tens of thousands of nerds like you:
from https://www.nerdfitness.com/blog/how-jeff-the-doctor-engineer-and-startup-junkie-finally-put-himself-first-a-success-story/ What’s that? You wanna know how the popular Keto Diet compares to the Paleo Diet? Oh Paleo, you were so 2014. Right there with “Let it Go” and the Ice Bucket Challenge. I kid, I kid. I do want to build a snowman. The question “how does Keto compare to Paleo” will dive into some interesting concepts, worth discussing. There’s the normal answer, you’ll read on every other site out there. We’ll talk about that too, to cover our bases, just in case you’re unfamiliar with either diet. Knowledge is power and an overview of Keto and Paleo will be helpful for the remainder of the article. However, here at Nerd Fitness, we keeps it real. So I’ll give you the honest, “real” answer on how Keto and Paleo compare. And no, it’s not just eating Brussel sprouts (although it’s not-not eating Brussel sprouts). You’re smart, and I think you can handle some real talk on the benefits of Keto and Paleo. So strap in and get ready for the following:
WHAT’S THE PALEO DIET?The “Beginner’s Guide to the Paleo Diet” is to Nerd Fitness what The Lord of the Rings is to Elijah Wood. While far from the first article I ever wrote, our post on Paleo became SUPER popular and is perhaps what Nerd Fitness is best known for. If you’ve never heard the term “Paleo” until today, go check out that article and get caught up. It is long tho, sort of like the Extended Editions. So I’ll give you a quick recap in case you don’t have much time, or need a general refresher. The Paleo Diet, in theory, is a way of eating that attempts to mimic how our ancestors would have eaten hundreds of thousands of years ago. The gist is that agriculture is a recent phenomenon in the story of humans. Eating as our ancestors did before this current chapter is more in line with how we evolved, which has health benefits. By ignoring the agricultural revolution, Paleo attempts to align ourselves with a more primal and primitive eating pattern. It’s why people joke about cavemen and all that when discussing Paleo. Which I am not above. What did our genetic ancestors eat, prior to agriculture? In the Paleo Diet, you eat the following:
That’s a list comprised of REAL food, which I discuss heavily in our Guide to Healthy Eating. In my opinion, REAL food is the key to a successful eating strategy. That’s why I’m a fan of Paleo and/or Paleo-ish. What’s missing from that list of approved food above?
Again, the thought is we didn’t evolve eating massive amounts of these foods, so they should be avoided or limited. Granted, with the exception of the last bullet (junk food), this might be overkill. Personally, I eat a little bit of rice regularly, but we’ll talk more about that later. Okay, that’s the super quick, textbook answer to “What is the Paleo Diet.” If you want more info, make sure to download the PDF of our Beginner’s Guide to the Paleo Diet. If you enter your email below, we’ll route it to you.
Get the FREE eBook! The Ultimate Beginner’s Guide to Paleo!
Next up! WHAT’S THE KETO DIET?In fitness trends, if the Paleo Diet is old and busted, the Keto Diet is the new hotness. This isn’t the first time we’ve brought up the Keto Diet on this site. If you’re interested in eating low-carb, you should check out our HUMONGOUS article on the subject. Plus, there are GIFs of a Ninja Turtle and an ACTUAL turtle in there! What’s that? You don’t like turtles? What about otters? There are otters in there too! Alright, enough “cute animal” bribes. For the sake of keeping this article as one resource, let’s chat about Keto. To understand the Keto Diet, you need to understand that your body can burn both ketones and glucose for energy. Your body obtains and makes glucose, a simple sugar, from most of the food you eat. That’s one way to fuel yourself. The other is ketones. Your body can produce ketones from dietary fat, as well as your own fat reserves. The strategy behind the Keto Diet is to limit carbohydrates (which turns to glucose) to such a point that your body is forced to rely on ketones for sustenance. This could include your own fat stores. That’s why the Keto Diet is all the rage these days because tons of folks want to burn through their stored fat. To get into this state of ketosis, where your body is relying on fat for fuel, you need to calculate your macronutrient ratio intake. You’ll drastically reduce carbs (5-10% of total diet), eat a moderate amount of protein (15-30%), and round out the rest with tons of healthy fat (60-75%). You may be asking yourself, “That’s all well and good Steve, but what do I actually eat on a Keto Diet? No one looks at food and says ‘that’s 60% fat.’” Great point. Here are your low-carb food groups:
The above list consists of foods low in carbohydrates, key if you want to drive your body into ketosis. Alright, that’s the short and gist of the Keto Diet. Now, it should be noted that not everyone does well on a low-carb high-fat diet. For example, me! I’ve found that I perform and feel better when eating whole, unprocessed carbohydrates. It’s why I eat a little bit of rice… which isn’t Paleo or Keto! The horror. Speaking of Paleo vs Keto… WHAT DO I NEED TO KNOW ON “PALEO VS KETO?”The textbook answer on “Paleo vs Keto” will take a Venn diagram like look at both diets. Showing which foods are both low in carbs, and something our great, great, great, great, great, great, great, great grandmother would have eaten. Is that enough “greats” to get us to the Paleolithic era? Probably. Such a Venn diagram would look like this, as demonstrated by Paleohacks. That’s a textbook graph if I’ve ever seen one. But Venn diagrams are nifty, and an easy way for us to visualize concepts. For example, we can quickly see that Paleo and Keto overlap on:
Of course, not all parts of the circles overlap. Such is the nature of a Venn diagram. For Paleo, you cut out most dairy, because it’s a more modern dietary food group that causes some people problems. This differs from Keto, where you rely on yogurt and cheeses for fat intake. For Keto, you cut out fruit and starchy vegetables (potatoes) because the high carb content is an easy way to knock you out of ketosis. This differs from Paleo because fruits and potatoes are whole foods that have been eaten for thousands of generations. Is there anything stopping you from trying both diets? Nope! When you combine both strategies, for a Keto-Paleo Diet, you’re left eating low-carb foods that our ancestors had access to. It should be noted, there are some studies proclaiming the benefits of a paleolithic ketogenic diet.[1] Which is logical, because there are studies galore on the benefits of Paleo and Keto, independent of each other. However, both diets are SUPER restrictive, which is why a lot of folks have trouble maintaining the lifestyle of Paleo or Keto. The adherence rate for either diet is terrible. Both our posts on Paleo and Keto stress this point as an overall con of either diet. When you COMBINE these two very restrictive ways of eating, you could end up creating a nightmare scenario of food limitations. Alright, you can pack up your bags. Our official answer comparing the Paleo and Keto Diet is over. The lesson is technically finished. Don’t forget to turn in next week’s assignment at the start of class. Shhh… Okay, they’ve taken off. Now lean in close. We’re turning off the PowerPoint presentation. It’s time for Professor Steve to give you the after-hours honest truth on Paleo vs. Keto. THE REAL TALK ON “KETO VS PALEO?”The reason Keto and Paleo can often work for people centers on the idea of “Mental Models.” It’s a concept I’ve graciously borrowed from my friend Shane over at Farnam Street Blog. A Mental Model provides a framework for how we understand the world. A way for us to interpret facts and make sense of what we are experiencing. Shane describes three different Mental Models for looking at the same data: “When a botanist looks at a forest they may focus on the ecosystem, an environmentalist sees the impact of climate change, a forestry engineer the state of the tree growth, a business person the value of the land. None are wrong, but neither are any of them able to describe the full scope of the forest.” Bringing it back to nutrition, Paleo and Keto both provide us with a model for understanding food.
Two different ways to come to the same conclusion: a Twinkie probably isn’t the healthiest thing you can eat. We are in a food landscape that almost seems designed to make us sick and fat. Full of candy, soda, and junk food. Food that is easy to overeat, and when you eat too much consistently for weeks/months/years, you end up overweight and staying overweight. So think of Paleo and Keto as blueprints designed to help you avoid these calorie dense and addictive foods. That’s why they can work for people. By eliminating large swaths of food groups, especially those that have tons of calories, insulin-spiking sugar, and no nutritional satiating value, you’re more likely than not to eat a caloric deficit consistently. Which can indeed lead to weight loss. For some evidence of REAL food containing way fewer calories than processed junk, check out this post from wiseGEEK. They do a great job of demonstrating the caloric density of different foods. That’s why a Mental Model centered on REAL food is the true benefit and overlap of Keto and Paleo, because focusing on REAL food is the easiest way to obtain and maintain a caloric deficit. A plan, or Mental Model, to navigate these food choices will be critical for healthy eating. A clear “yes” or “no” for every meal choice you’ll encounter. It doesn’t matter if cavemen ate grains, or if the metabolic state of ketosis is desirable. That’s not the true advantage of either diet. Said again: the reason Keto and Paleo can be great for people is that it provides them with rules on exactly what to eat.
Eating plenty of vegetables and high-quality meat is great. Most health professionals would agree. However, a Mental Model on how to go about this can help make food choices automatic, like a robot. And robots rule. I want to create such an autopilot for you. A system you can depend on to navigate all the meal decisions you will face. Let’s find you a Mental Model. Something both reliable and sustainable. Paleo and Keto are two ways to go about this. But if you’ve tried one, the other, or both and found them too restrictive, don’t give up! There’s more than one way to skin a cat. I don’t give a sh*t if your Mental Model is low-carb, or if Neanderthals ate that way. There are many different strategies for how to eat. Pick one that works for you and try it out! Adjust and learn as you go. A lot of them will work if you’re consistent, as long as it’s not some “crash diet” designed as a quick fix. Small, sustainable changes for the win. If you want help developing a Mental Model, we offer two ways to get you there. If you can hold yourself accountable, the Nerd Fitness Academy will teach you everything you’ve ever wanted to know about a proper relationship with food. You can follow many like-minded nerds and set yourself on a path through our self-guided course. If you want an accountability buddy, we got you there too! We offer a 1-on-1 private coaching program that can do just that. We’ll work with you to find a Mental Model that works perfect for your situation, and provide direction and accountability until these changes become normal and routine. If you want guidance from a trained professional, schedule a call by clicking on the image below and see if we’re a good fit for each other! DEVELOP A “MENTAL MODEL” TO LEVEL UP YOUR LIFEWe talk a lot about life as a real-life RFG here at Nerd Fitness. Completing quests and goals to gain experience points so you can take it to the next level in life. That’s where the “Level Up Your Life” tagline comes from. Almost as if you yourself were a character to be upgraded. And YES, that DOES also happen to also be the name of my best selling book, available online and in bookstores nationwide, thank you for noticing! There are all sorts of ways to go about leveling up. Things like lifting weights, sleeping better and, playing with friends will advance you in the game of life, leading to castles raided, dragons slain, and fireworks enjoyed. If you want to advance onto the next level, one sure fire way to do it would be a Mental Model on how to eat. Paleo and Keto are both great options that have helped a lot of people learn better dietary habits for life improvement. As I said above though, they are far from the only options. You can go vegan, try the Slow Carb Diet, experiment with intermittent fasting, or act like a Mediterranean. Or do what I do and invent your own. With a Mental Model on nutrition under your belt, you can consider your life leveled up. Then we can worry about equipping you with a flaming sword. -Steve PS: For those who were expecting some kind of epic showdown between Paleo and Keto, a battle between two popular diets, here’s a gif for you: PSS: I’ll end this article by again reminding you of the Nerd Fitness Coaching Program. We work with busy people like you to structure a complete life overhaul: handcrafted workout routines, accountability, mindset changes, and nutritional strategies. ### All photo citations can be found in this footnote right here.[2]
Footnotes ( returns to text)
from https://www.nerdfitness.com/blog/the-paleo-diet-vs-keto-diet-3-lessons-learned/ Peta Teuma is a living testament to the power of natural remedies. After discovering the benefits of alternative medicine when suffering from endometriosis 25 years ago, Peta kissed the banking world goodbye and became a naturopath. “I’d suffered from the pain of endometriosis for years, and I only found relief when I started seeing a really great naturopath,” says Peta. “I was hooked on natural therapies from that point on and wanted to learn more and help others. So, I went to Western Sydney University and enrolled in a Bachelor of Health Science, Naturopathy.” Peta and her husband had also decided to start a family, so it seemed the perfect time to switch gears. The mother-of-two has now been practising naturopathy for well over a decade and joined the premium New Zealand and supplements brand GO Healthy their in-house naturopath and product manager when they entered the Australian market earlier this year. Natural and complementary medicines aren’t a “one type fits all”, Peta explains, and it’s always valuable to seek expert guidance on what your individual supplement needs may be. “This depends on a person’s diet. We always recommend trying to obtain all vitamins, minerals and essential fatty acids from the diet first but if the diet is lacking or there is an increased need, vitamins may be necessary,” she adds. Caveats aside, what are the top five supplements we most often need? FISH OIL “When I conduct training sessions I always ask the group who consumes the recommended three serves of fatty fish per week, and out of a group of 60 recently only two did. Fish provides essential fatty acids (EFA’s) necessary for our heart, brain, nervous system, eyes and for reducing inflammation. They are called “essential” as our bodies cannot manufacture it so we have no choice but to seek it from our food or supplements. With so few people consuming the recommended amount of fatty fish, a supplement can be of benefit. GO Healthy’s GO Fish Oil 2000 Compact Odourless is a convenient high strength supplement to help those not getting EFA’s in their diet.” VITAMIN D It is surprising, considering that we live in a sun-drenched country, that approximately 30 per cent of Australians are now presenting with Vitamin D deficiency. That’s why it’s number two on Peta’s list. “Vitamin D is necessary for bone density, blood calcium levels, immune support and a healthy mood. We are aware of the dangers excess exposure to sun has on increasing the risk of developing skin cancer so are applying sunscreen or avoid exposure. But by applying sunscreen we limit the absorption of Vitamin D by 90 per cent! We would not advocate anyone stop protecting themselves from the sun but would suggest if you are not getting a minimum of 10-15 minutes of sunlight on uncovered skin daily you may benefit by taking a Vitamin D 1000 IU supplement every day. Many people who work indoors go straight from the car in the garage at home to the garage at their work place and stay indoors without ever being in day light.” CO Q10 CO Q10 is a potent antioxidant and helps produce energy at a cellular level, making it a strong contender for the third spot on Peta’s list. “As we age we produce less of it. I would recommend this supplement to anyone over the age of 40 feeling fatigued, who has a family history of heart disease and anyone on cholesterol lowering medication such as statins. It can help increase energy levels and support cardiac output. For those on statin medication it may help alleviate some of the common side effects, such as fatigue and muscle pain. Our body uses cholesterol to manufacture CO Q10, cholesterol lowering medications therefore impact on the amount of CO Q10 produced leading to common side effects such as fatigue and muscle weakness in the legs.” MAGNESIUM Ask any naturopath about Magnesium and you’ll often hear about their love for this fabulous mineral. “Magnesium is involved in over 300 processes in the body including muscle contraction, the nervous system, energy production, blood glucose regulation, and the regulation of heart muscle contraction. When we are stressed we use up higher levels of magnesium and in today’s world many people operate in a stressed state constantly,” Peta says. Magnesium is found in green leafy vegetables, wholegrains, nuts, seeds, legumes and dark chocolate. If you don’t have enough of these in their daily diet it can result in magnesium deficiency. “Signs of Magnesium deficiency may be muscle cramps and spasms, eye twitches, poor sleep, chocolate cravings and high stress. I would recommend a high strength magnesium supplement that is provided in a well absorbed amino acid chelate form,” Peta says. PROBIOTICS “The final product I would recommend is a good quality probiotic. The research is conclusive that probiotics offer support against the side effects of antibiotics and help to maintain immunity, digestive health and may help support a healthy weight. This might be particularly beneficial in the lead up and aftermath of Christmas indulgence!” The widespread use of antibiotics, changes in the diet and the cleanliness epidemic result in us having less exposure to beneficial bacteria that offer so many health benefits. There are numerous different strains, but Peta says some a better researched than others. “I often recommend using the highly researched Dupont’s Howaru probiotic strains. It can be taken once a day and doesn’t need to be refrigerated which makes it a little easier for those who travel a lot,” she says. There are many supplements brands now on the market which is fantastic for consumer choice, but quality and potency are important considerations when making your purchase, says Peta. “I would definitely suggest consumers check where the ingredients are sourced and manufactured, and that the product doesn’t contain unnecessary fillers and is a high-enough potency that just one or two capsules a day will suffice,” she suggests. “And of course, it’s important to eat the best diet you can and get out enjoy the fresh air – these supplements, as their name suggests, are part of your support team, your lifestyle still has to do the heavy lifting.” Follow more from Peta and Go Healthy gohealthy.com.au @gohealthyau
The post Wondering which supplements to take? Here are the top 5 to consider appeared first on Fitness In The City. from http://fitnessinthecity.com.au/health-nutrition/wondering-which-supplements-to-take-here-are-the-top-5-to-consider What exactly are electrolytes? You hear them mentioned all the time to sell sports drinks like Gatorade, Powerade, and Brawndo. Do you need them? Are you getting enough? What do electrolytes do for you anyway? We’ll be diving into these waters headfirst, to give you everything you need to know about electrolytes:
First up, let’s chat chemistry. WHAT ARE ELECTROLYTES?Your body is constantly working around the clock to keep itself in balance. One way it does this is with “ionic solutions,” called electrolytes. They work to keep your body, muscles, and nerves functioning properly. Electrolytes are electrically charged minerals and compounds, which is where the “ion” part comes in. They basically conduct electricity when mixed with water. No electrolytes, means no electricity, means body-no-worky. There are all kinds of electrolytes, but the most important are:
Again, these are critical for health, which is why your body strives to keep them in order. Which brings us to your kidneys. Your kidneys exist to help keep your body in balance by regulating the fluids and electrolytes in your body. One way they do this is by making pee – kidneys essentially filter blood so they can get rid of waste products like urea and ammonia. Bringing it back to our topic at hand, your kidneys also regulate the concentration of electrolytes in your blood. Which is why having your electrolytes in balance is so crucial. I can see the concern on your face already. If I’ve lost you, and the idea of performance issues stresses you out, we got you. We created a 1-on-1 private online coaching program to answer questions just like “Do I need to supplement my workout with electrolytes?” We work with busy people just like you to help establish goals and plans to achieve them. If you have tons of questions or want an accountability partner, we are here for you. Click below to find out if we are a good fit for each other. We’ll schedule you a free call with a member of Team Nerd Fitness, who would love to talk to you no matter what! AM I GETTING ENOUGH ELECTROLYTES?Not only can you lack electrolytes, but you can also have TOO MANY. Electrolytes take on a positive or negative charge when they dissolve in your body fluid. So having too many of some and not enough of another can create problems. Ugh. Fitness can be complicated. Here are some signs that things are out of whack:
Generally, if your electrolytes are out of balance, it’s because you are deficient. It’s way more common to have too few than too many electrolytes. Which is why proper hydration is so critical. Now that I’ve convinced you that you are going to die a miserable and terrible death from the lack of electrolytes, let’s chat about Gatorade. SPORTS DRINKS TO THE RESCUE?How does Gatorade (or any sports drink–they’re all about the same) work? Gatorade has a good amount of sodium, as well as glucose (sugar). And your small intestines LOVE glucose. The little transporters in your small intestines will pick up that glucose, and in turn pick up the sodium. If they‘re picking up glucose and sodium, they’re also grabbing the H20, and BOOM! You’re getting rehydrated faster. That’s the theory, and there is some evidence in support.[1] Another benefit of Gatorade is that sodium minimizes urination (Remember osmosis from high school chemistry? Water goes where the salt is). When you’re drinking Gatorade, the liquid will stay in your body longer, giving it more time to get absorbed, which will get you back into balance quicker! However, if you’re running a marathon, Gatorade might be a good idea. You know what isn’t a good idea? Bourbon. Trust me on this one. However, I run a fitness site here. So I can’t let this be the final word on Gatorade. Is Gatorade healthy?Reality check: Gatorade is essentially sugar water with some electrolytes added. Are you doomed? Do you have to drink sugar water to get enough electrolytes? OTHER WAYS TO SUPPLEMENT ELECTROLYTESAll sorts of foods contain electrolytes. Our caveman ancestors didn’t have access to Fierce: Melon. They had to get their electrolytes from food. This is still a good strategy. Here are some ideas on how to eat your electrolytes:
I’ll also note, that most REAL food (mushrooms, lentils, peas), will have micronutrients like electrolytes. Processed food like a Twinkie? Not so much. If you eat a diet containing mostly REAL food, you should be fine on electrolytes. We evolved to get our nutrients from the foods we eat. If you want more guidance on what healthy eating means, make sure you check out our Guide on Healthy Eating. We explain what REAL food is, plus give you guidance on how to move your diet in that direction. It should be noted that if you want to supplement with extra electrolytes, you don’t have to swig Gatorade. There are plenty of electrolytes on the market. Mix some with water after a workout and you’ll be good to go. This, plus lightly salting your food will do the trick. I’ll end this section by saying that some low-carb diets like Keto can cause you to lose water and electrolytes along with it. We dive in the subject pretty heavily in our guide, but it’s good to keep in mind that if you are going low-carb, you’ll likely need more electrolytes than the average person. Okay. That about does it. However, I promised we’d get to it. LET’S TALK ABOUT YOUR URINEWe started this article talking about pee. And like a Quentin Tarantino movie, that’s how we’ll end it. With pee. This joke worked in my head…
-Steve PS: If you want an accountability partner to answer all your fitness questions, I’ll again remind you of the Nerd Fitness Coaching Program. We can give you feedback on workouts, nutrition, and other lifestyle habits. We can even take a look at the color of your pee to see if you’re dehydrated.[2] **All photo credits can be found right here[3]**
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from https://www.nerdfitness.com/blog/what-the-eff-is-an-electrolyte-is-gatorade-the-real-deal/ |
Fitness Tips By JamesHello my name is James I am a health and fitness lover and like to be in a good shape. I like to share fitness tips with people so they can live a healthy life. ArchivesNo Archives Categories |