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CARVE YOURSELF OUT
OF MISERY
Barring any serious medical issues, it's simple arithmatic...
I'm planning on writing book on this very subject. It will have 4 pages, with one word on each page. Pg1.
EAT... Pg2. LESS... Pg3. MOVE... Pg4. MORE... THE END
THE UNIVERSE DID NOT FLUNK MATH
The reality is that calories in vs. calories out will control
your body's destiny. Do you have to count calories? Probably. It's a pain in the ass at first, but then
it becomes 2nd nature.
Portion size is another issue that needs to be taken into
consideration... Sure, that ice cream is fat free--But you don't need to eat it out of a kettle.
300 + 300 = BONFIRE!
Burn off 300 more calories than you eat...Eat 300 calories
less than you normally eat...
RESISTANCE IS NOT FUTILE--IT'S NECESSARY
Resistance training (weights and calistenics) is the
key to physique transformation and overall health... Not only are you burning calories when resistance training, you're
building muscle. For every one pound of muscle you gain--You burn an additional 30 calories a day--At rest. This
means, gain ten pounds of muscle and you will burn 300 extra calories a day regardless of what you do (as long as you keep
that muscle). Over the course of one calendar year that is 110,000 calories, which equals about 30 pounds of pure gelatinous
FAT. Remember, this is 30 less pounds by doing nothing but gaining 10 pounds of muscle.
Muscle is 1/3 the size of fat for the same weight--So
don't worry about getting musclebound--That takes specific focus and lotsa extra calories...Unless you're a genetic freak--In
that case, you probably wouldn't be reading this...
ONLY FAT PEOPLE WALK
No offense to all you fatties, but unless you have some
limiting injuries, you should be doing something intense. Have you ever noticed that you see fit people running and
fat people walking? You could argue that the fat people eventually lose enough weight and then start running.
Probably not. If this was the case, America would not be getting fatter every year. The exception to this is if
you walk uphill AND carry something gnarly like cinder blocks, tires, logs or a giant pipe full of cement...Then walking
is not only good for you, but great for you. I love walking...But unless you do A LOT of it, you won't get far.
ARREST THE FOOD JUNKIE
Humans need coping mechanisms. Choosing food as yours
will make you fat and unhealthy. Food cannot be your drug. If you're compulsive--Find a positive addiction--BUT
HAVE SOME CHECKS AND BALANCES...Or you'll compulsions will control you.
DO YOU SMELL YOUR GAS BEFORE YOU PUT IT IN YOUR
CAR?
The why should you taste for food? Your body is a
machine!
Okay, that might be a little extreme... But there
are choices to be made regarding your food selection. Eat clean. Clean can be tasty...Just research healthier
alternatives to your current eating style.
On the surface, does a diet of lunchmeat, donuts, salad
dressing, and hamburgers seem to make sense? Do you need a doctor to tell you what to eat? (It's sad but so many
doctors appear clueless regarding nutrition or fitness--Most of them are fat and stuck in yesteryear themselves).
Chiropractors seem to have a better grasp on health. You could try talking to a person who has actually had long
term success (if you can find one). It's nearly impossible to find a person who's been a fatty, then ripped it off--And
kept it off. They exist...Find them, for they are your masters.
Look at the fat people around you...How many diets have
failed? How many gizmos are in the closet?
I can't argue with 5-10 servings of fruit & vegetables
a day, can you? Eat natural when possible. Avoid overly processed foods. Lessen fat, salt, chemicals.
Up water, fiber, lean proten. The Atkins Diet is a joke. A pure fad. Fat people love to be on Atkins (it
can work for a few people with carbohydrate issues...But I mean a VERY FEW).
PILLS, PILLS, PILLS
Where do supplements fit
in? Food-based supplements work. Stimulants work. Creatine Monohydrate works--If you want to put on intra-muscular
water weight--which is fine. Of course, vitamins & minerals are useful. A lot of things "work"...But at what
cost? Financially & healthfully? Frankly, aside from using a little caffeine to get you exercising--if
you need it...(the benefits will outweigh the risks unless you have a medical condition that states otherwise).
Most everything else on
the market is a gimmick. A protein/energy bar is fine--Just remember, it's food. Work it in to your meal plan
as a food source.
If it's a protein powder
or pill and is convenient for you--Excellent. If it's 5 pounds of fruits and vegetables in a pill--Perfect. Caffeine
and ephedra-related products work very well to suppress your appetite and stimulate your central nervous system off the sofa.
It's a personal/medical issue...I don't tend to agree with the sensationalism regarding the dangers of ephedra & caffeine...Where
are the bodies?...Tylenol deaths are far more concerning...I realize that this a personal issue. Use caution with ANYTHING
you put in your body... This an argument for another time...I do understand the system and the culture we live in...The
Chinese have used it safely for 1000's of years...But here in America, we have issues with appetite and control...Once again,
it's your call.
A balanced diet with convenient
supplementation can help you successfully reach your goals. KEEP IN MIND, WONDER-PILL PROMISES ARE EMPTY. When
in doubt, or when it seems too good to be true--It's probably a waste of your money.
USE MAGIC
Do you really need to put your cereal in mixing bowl?
And get rid of that giant spoon. Drink lotsa water. Don't eat before or after a certain time. Be aware of
the emotional and environmental cues that make you reach for food.
Using tricks can help you develop good habits.
For the record, I don't believe in magic...All that
fantasy Harry Potter gooney-goo-goo does nothing for me.
SPOT REDUCTION ONLY APPLIES TO CARPET
"I just wanna lose a little off my hips." No chance.
Sure, in time you'll lose it if you work hard...But there is NO SUCH THING AS SPOT REDUCTION. You can only lose total
bodyfat. If you're a woman and you're lucky enough to lose it off your hips as opposed to your breasts (i've read somewhere
that large breasts are popular), then so be it--but it's really out of your control. Everyone is different. Men
could lose fat off their legs first and end up keeping their gut. Accept yourself and just get healthy.
Additionally, doing endless exercises focusing on your target
area is a waste of energy. 1000 situps a day is unnecessary...unless that's your "thing". Everyone has
abs, but most people have them covered with fat. Remember, calories in, calories out. It's that simple.
Your genetics will take care of the rest.
OBSESSION - THE ULTIMATE POWER TOOL
You must use obsession to your advantage. Like anything
else, if you pursue your chosen task half-heartedly, you will only reap half-hearted results.
Who are you doing this for? What is your goal?
Where do you fail? Why do you wish to change? When are you going to do it?
MOTIVATE
- FOCUS - EXECUTE
STILL DON'T GET IT?...HERE'S ANOTHER
LIST OF WHAT YOU CAN DO TO HELP YOU GET HEALTHY:
1. Eat 4-6 small meals per day. Spread your calories out evenly during
the day to help keep your metabolism moving and your energy levels naturally high. Try to target balancing each meal so that
they contain roughly the same amount of calories. Meal replacement shakes and meal replacement bars are an easy
way to supplement up to 3 meals per day--INSTEAD OF MEALS--NOT IN ADDITION TO MEALS!
2. Balance each meal with protein, carbs and fat. By providing reasonable
amounts of these three essential nutrients at each meal, your body will have the fuel it needs to run at an optimum level.
Balancing the nutritional make-up of your meals also helps prevent the storage of body fat. THIS WILL ALSO HELP YOU
DEAL WITH CRAVINGS...
- Preferred sources of protein: fish, lean meat, chicken, egg whites, turkey.
- Preferred sources of carbohydrates: fruit, vegetables, beans, whole grains.
- Preferred sources of fats: avocados, seeds, olive oil, nuts, vegetable oils.
3. Choose the right carbohydrates. When constructing your meals, select
complex carbohydrates that are colorful and high in fiber (like fruits, vegetables, beans and nuts). Try to avoid highly processed
carbohydrates like pasta, bagels, crackers, most chips, soda and candy. Highly processed carbs have little nutritional value
and can easily be stored as body fat. If it is a carbohydrate and it comes in a bag or a box, you should be suspicious.
THEY ALSO DON'T FILL YOU UP THE WAY GOOD WHOLE FOOD SHOULD...ARE WE SEEING A PATTERN HERE?
4. Eat until you are no longer hungry, not until you are stuffed full.
A common mistake people make in their everyday eating habits is that they just eat too much. They eat until they are literally
bursting at the waistline. You don't need to be stuffed at every meal, or eat every bite . . . Despite what your mom told
you, it is ok to leave food on your plate. Even better, don’t put so much on your plate in the first place. Keep your
portion sizes under control. If you find yourself eating for no reason, or you just can’t stop, you are probably
eating to fill a void in your life, as many people do. Taking some time to evaluate the areas of your life that are making
you unhappy may help. Food is not the answer, and overeating always results in feeling worse. THE UNITED STATES IS THE
MOST COMPULSIVE CULTURE IN THE WORLD...IT'S WHAT MAKES US GREAT--IT'S ALSO WHAT MAKES US FAT! FRANKLY, I THINK TURNING
TO GOD AS YOUR HIGHER POWER CAN RELIEVE SOME OF THE BURDEN OF YOUR COMPULSIVITY...BUT THAT'S A CHOICE YOU HAVE TO MAKE...OBVIOUSLY,
IF YOU'RE READING THIS--YOU'VE FAILED DOING IT ALL "YOURSELF". ME, YOU AND EVERYONE ELSE WILL FAIL AS WELL...LET GO,
LET GOD...LET YOUR YOURSELF BE LIBERATED.
5. Don’t cut your calories too low. Drastic calorie cutting attempts
usually result in failure. If you are looking for lasting results and not just a quick fix, then your best bet is to aim for
about 2/3 of your “normal” caloric, or food, intake. Putting your body into starvation mode will ultimately derail
your weight loss attempts. Your body will fight back by trying to hold onto your fat even more tightly! Slow and steady
wins the weight loss war. YOU WILL ALSO MOST LIKELY 'SNAP' EMOTIONALLY AND GO ON A BINGE THAT WILL BE HARD TO REVERSE...STARVATION
EATS UP MUSCLE FASTER THAN FAT...AND MUSCLE IS YOUR FAT FRYING FRIEND--REMEMBER?...EITHER WAY, IF THERE AIN'T ENOUGH FUEL...YOUR
PHYSIQUE TRANFORMATION WILL SLOW DOWN AND EVENTUALLY RUN OUT OF GAS.
6. Give yourself a break...Don't crucify yourself if you derail or
make some bad choices. Furthermore, DON'T do the old, "well, I blew it, so I'm gonna blow it for the rest
of the day and start tomorrow" gig. That's just a rationalization to give in...And it shows some signs of fearing success.
Start now. A mistake is a mistake--Move on. Remember, you cannot gain a significant amount of body fat or ruin your
health in just one day or one meal. It takes months, in most cases, years of poor eating to add that weight. Speaking
of months and years, making positive changes takes time. You need to have the willingness to endure pain over time as
well as reflect on your pain...In time, it will become pattern and part of your character. ADDITIONALLY, DON'T BE SO
RIGID AS TO NOT BE REAL--ADD SOME FLEXIBILITY TO YOUR ROUTINE--AND THE MORE YOU PLAN AHEAD, THE MORE IN CONTROL
OF YOUR PERSONAL PROGRAM YOU WILL FEEL.
7. Get your body moving with exercise. You will not reach your health
goals without getting your body in motion. Exercise helps you burn calories more efficiently, improves blood circulation to
all parts of your body (including your brain), helps your skin stay young looking, and even improves bone strength. Just 3
or 4 workouts per week is enough to get some truly life-changing benefits from exercise. There are so many types of activities
you can participate in. There’s no excuse. Weight training exercises are great for both men and women to build
muscle strength. The more muscle your body has, the more calories it burns per day. Cardiovascular exercise is a great way
to get your blood pumpin’ and your energy levels high. And you can do some of your exercise outdoors and breath in some
of that fresh air too!...BESIDES...A HIGH ENERGY PERSON WITH AN ATHLETIC ATTITUDE (YOU DON'T HAVE TO BE A HARDBODY...YOU JUST
HAVE TO FEEL LIKE ONE) IS THE REAL DEFINITION OF "SEXY".
8. Drink plenty of water. Drinking at least 6-8 glasses of water per
day is essential for fat loss. Water helps your digestion, helps you feel energized and gives you a feeling of fullness. In
addition, water seems to act as a natural appetite suppressant. In fact, people on diets who do not increase their water intake
will find themselves feeling “hungry” much more often and more severely than those who do up their water consumption.
One possible reason for this is that dieters are getting less water from their food, because they’re eating less food,
so the body is actually craving fluid. These cravings can be significantly curbed with increased water intake. WHAT
IN THE WORLD DOES IT TAKE FOR PEOPLE TO REALIZE WE PRIMARILY MADE UP OF WATER!!!
You
will succeed if you're willing to pay the price...
And I'm not
just talking about money.
If
you're serious about making a total health change,
I
offer some guidance, meal plans & exercise routines.
I
will design a program to fit YOUR needs.
You should always consult a medical professional before engaging in anything--Even breathing.
email:
"Do you not know that your body is the temple
of the Holy Spirit,
whom was received by God and lives in you?
You are not your own, you were bought for
a price;
therefore glorify God
with your body."
- 1 Corinthians 6: 19, 20
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