Rebound: Return, bounce back, setback, backfire, move backward.
I recently took 18 competitors from my gym, Max Fitness, to compete in the NPC Southeast Classic. The goal was hitting the stage. Not winning a trophy, but using the stage to make us push harder and be our best.
The goal was made, and the goal was met! What we do now defines what we learned on our journey to accomplish our goal. In the “realm” of goal acquisition, focusing solely on the goal can be a tragedy. What I mean is, the goal is just that: “a goal” – a means to an end. How we develop, the wisdom we gain, and the way we develop along the way is the real reward for meeting our goal. Goals are not the real rewards.
Lets think backwards for a second. By creating a goal to shoot for, you are inviting some level of adversity into your life. How much adversity we will endure is measured by how grandiose the goal. The “Goal” only gives reason to validate and hold accountable our hard work, our long suffering, our perilous effort to make our bodies fitter, our will stronger, our bellies hungrier. I have never seen anyone train harder than when they were stretching themselves to reach a new goal. These guys did just that. Josh Gay‘s 60-day before & after picture shows just how hard they worked. Then, they hit the stage, and celebrated, and then they went home…
Score! Now What?
What happens after we reach our goal? It is good after hard training to back down, enjoy the “win” and celebrate the goal acquisition. For me, it was going on a vacation (cruise). We hit the keys, then Mexico and then headed to Disney shortly after we got home. Yes, there was a lot of food involved. But, at some point, we must get back in the game.
We don’t pay off credit cards just to go on some huge spending spree waisting our money, discipline and hard work. It is ok to go charge a dinner, but then we pay it off immediately to avoid getting in the bad position we were once in. Whether the goal was physical or financial, it’s important to remember what you learned along the way and how you felt while you were working so hard.
The best way to prevent rebound is to give yourself a marked amount of time to enjoy your hard work. But after that time is finished, it’s time get back to work. It’s time to make new goals – both long and short term.
Before you even reached this goal, you should already dream about what is next. Don’t take your eye off of the immediate prize. Don’t focus on your future goals until you accomplished the one set right before you. However; you should already be thinking about what is next. This will prevent your downtime from turning into a complete train wreck and a complete rebound.
Doesn’t matter if we are talking about finance or weight loss, enjoy your success but don’t throw away your investment. Remember what you learned along the way. This is what makes you better, stronger, and more patient. Make some goals, so you can push your limits!
Geared Up & Ready
Even something like a new pair of shoes can get you motivated to get back in the gym and hit it hard again. I got these new Reebok ZigCarbons and love them. It was just what I needed to want to do cardio again.
My next new gym toy is Reebok’s Bose Headphone set. They help get my mind focused, shut out distractions and make the most of my time at the gym. Totally what I needed to tune back into my routine.
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Posted in BCx BOOT CAMP™, Diet, Figure/Bodybuilding, Fitness news, IN MY HEAD, Motivation, NUTRITION, PFIESTER VOCAB, PFIESTERISMS, PfiesterUrThoughtsOnThis, PFIT TIPS, PFOLLOW ME, PFUNDAMENTALS, Product Review, Reality Check, STEVE'S PEEVES, Ugly Truth, Uncategorized, WEIGHT LOSS, workout
Tags: beyond raw, bikini, bodybuilding, changing lives, diet, encouragement, exercise, exercises, feeling fat, figure competitions, figure competitor, fitfluential, fitness motivation, fitness profession, fitness tips, getafterit, goals, gym motivation, hunger, lacking motivation, life, motivation, need motivation, never give up, staying focused on results, what drives you to train, what motivates you, working out, workout, workout tips
Doubt intends to kill your dreams, destroy your desire, and beat you down with fear. Evidence of this is obvious in the most trying times. When we are hungry, when we are tired, when we are angry, when we are in despair…
When you are hungry, let that hunger be your purpose. It is a burning reminder in your gut of what you want to accomplish. When you are tired and your eyes grow heavy, don’t be the martyr the world excuses you to be, no one owes you anything. If there is something you want, you stay up one more hour and you go out and get it!
Anger?, rage? Make it productive, and focus the intensity of this moment into success instead of resentment. No one can control your emotions but you. And when you are in complete despair — Stop. Shhhhh. Be still, and listen. You are more than “just being”. You have the potential to be even more than your desires. You have the ability to accomplish things you havent even dreamed of …yet.
One of my favorite quotes of all time comes by way of the late Henry Ford. He reminds us that we can decide what happens next… he said “he who thinks he can, and he who thinks he can’t, are usually both right“.
“Attaining the goal isn’t success. Success is found in the pursuit, attaining your goals is the icing on this cake we call life.”
Lastly, it isn’t enough to just dream. I love visualization. Wondering what if, thinking just maybe… Hoping, even praying, for that desire of your heart. Instead of praying for “the goal”, pray for the opportunity to make a way for your goal. The satisfaction of accomplishment comes in the effort – the blood, the sweat, the tears, the years, in pursuit of the “goal”. Attaining the goal isn’t success. Success is found in the pursuit, attaining your goals is the icing on this cake we call life.
“Vision without execution is just hallucination” Henry Ford
FitFluential LLC compensated me for this post. All thoughts and opinions are my own. #LiveWithFire
Posted in BCx BOOT CAMP™, BLOG VOMIT, Figure/Bodybuilding, IN MY HEAD, Motivation, PFACT OR PFICTION, PFIESTER VOCAB, PFIESTERISMS, PfiesterUrThoughtsOnThis, PFIT TIPS, PFOLLOW ME, PFUNDAMENTALS, RATED M, Reality Check, STEVE'S PEEVES, Ugly Truth, Uncategorized, WEIGHT LOSS, workout
Tags: beyond raw, bodybuilding, changing lives, diet, encouragement, exercise, exercise and injury, exercises, fat vs muscle, feeling fat, figure competitions, figure competitor, fitfluential, fitness, fitness motivation, fitness profession, fitness tips, funny, getafterit, gnc, goals, gym motivation, hunger, lacking motivation, life, motivation, need motivation, never give up, overeating, personal training, priorities, reebok, sabotage, staying focused on results, weight loss, what drives you to train, what motivates you, what motivates you as a trainer, will power, working out, workout, workout tips
So, you wanna start a diet and get skinny. Well hooray for you, good luck with that… nooo, don’t get mad… Just say’n…
OK, I’m sorry. My sarcasm stems from years and years of trying to drive this “how to”, point home. After 3 health clubs, 2 weight loss reality tv shows, thousands of twitter and Facebook friends, and most importantly… my own life, this is what I’ve learned…
ITS HARD AS A “MOFO” TO LOSE WEIGHT!!!!!!!
How do we bear down, draw a line in the sand, and say NO MORE? Wellllll…
The truth is, almost all cold-turkey diets don’t last!
Here is what I mean…
This is what I call “the evolution of a diet”.
1. First, we try purge our house of everything tempting, unhealthy, or non-conducive to a new diet. (most of us now will polish off the rest of our ….fill in the blank… , beer, ice cream, Doritos.. instead of throwing it, or giving it, away)
2. Then we research and grocery shop for the “healthy alternatives”. Try to fill our houses with healthy foods and snacks. (shopping for any and everything that we can eat a dump truck load of and not get fat, instead of realizing, we must learn to eat a little less of everything)
3. Research diets. (Monday, we are going to get a shot of, only god knows what, and eat 500 calories)
4. Join a gym. (We might even hate working out, but all the magazines say we need to workout because lean muscle will burn calories while I sleep)
… Are you getting the point yet? This is a recipe for disaster. Yes, more than likely you will lose weight, maybe even hit your goals, BUT, you will have to change your belief system about food and activity if you ever plan to keep the weight off. 98% of all people, even if they hit their goals, will gain their weight back, and then some.
So what should we do:
Here are some very realistic ways to begin to develop a lifestyle change that will lead to a healthy and successful diet conducive to weight loss and fuelling our performance in or out of the gym.
Week one: Educate and become aware.
As you are eating this week, research your calories; become aware of everything you are putting in your mouth. Decide what really taste good, and decide what you might be able to do without. Also become aware of when you might be eating for taste or actual hunger. Sometimes we just have to suck-it-up-just-be-hungry !
Week two: Purge the naughty.
Only purge the things that you deem a waste. The foods and candies that you know will destroy every attempt at a healthy diet. Continue to research healthy alternatives or substitutions for some of your vices. Try not to binge other foods as a replacement.
Week three: Actual “diet” begins.
I would be surprised if you havn’t noticed a slight change in your waist and a bump in your mood, but even if you havn’t… “STAY THE COURSE” It’s about to get fun… Week three you must begin to look at the amount of food that you are consuming and compare it to what you are burning. This means math… I know I hate math too. The Harris-Benedict Formula will give you an estimate of your Basal Metabolic rate (calories burned at rest).
|BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.76 x age in years )|
|BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )|
Multiply this times our activity level and we can get a close estimate of calories burned per day.
|Little to no exercise||Daily calories needed = BMR x 1.2|
|Light exercise (1–3 days per week)||Daily calories needed = BMR x 1.375|
|Moderate exercise (3–5 days per week)||Daily calories needed = BMR x 1.55|
|Heavy exercise (6–7 days per week)||Daily calories needed = BMR x 1.725|
|Very heavy exercise (twice per day, extra heavy workouts)||Daily calories needed = BMR x 1.9|
As long as you eat fewer calories than that number, you will lose weight. Unless you weigh and measure your food (not forever… just until you get a grip on portions and calories) you will never know how many calories you are taking in. After you determine calories out and calories in, you can determine if and how fast you will lose some excess body weight. This is the week you must begin to decrease your portions. Change the way you think! That slight hungry feeling is your body wanting to be skinny, it is the feeling of your beautiful body burning gobs of fat. Please embrace that small hunger feeling, do not chase it away with a burrito.
Week four: proteins, fats, carbs…
now the most delicate part of this “blog Vomit”. How do I make sure I’m losing fat and not muscle? You have to determine where the calories you are eating are coming from. There are a lot of great sites online for this, but you must still know your portions to get correct data. My suggestion for anyone starting a diet and isn’t sure… if you are trying to decide between High protein, or low carb’s, or no fats, let’s just start with equal amounts (in calories) for all of these. In other words, 33% of your calories coming from every substrate except, of course, alcohol… so on a 1200 calorie diet, you could eat 400 calories of protein, 400 calories of carbs, and yes… 400 calories of fats. Don’t make this crazy hard, or what I call majoring-in-the-minors . Its’s just one meal at a time…
Tags: beyond raw, diet, fat vs muscle, feeling fat, fitfluential, fitness, fitness profession, funny, gnc, hunger, lacking motivation, motivation, need motivation, overeating, personal training, priorities, Protein, staying focused on results, supplements, training, weight loss, what drives you to train, what motivates you, will power, working out
I love this challenge before me… To get shredded abs and not lose any lean mass, while becoming faster, stronger, and harder. It reminds me of the intricacies of training and diet.
So often we train and eat off of feelings and moods, only noticing huge unmeasurable changes. Only when those changes push the confines of our “gross” (meaning large and ambiguous) parameters do we stop and take notice.
For instance, instead of doing a body composition to measure my body’s relationship of size, weight, and fat ratio to muscle, I wake up one day and can’t button my jeans, my shirts are tighter (and not in the biceps), or I am huffing and puffing trying to get through a normal cardio workout. So what gives?
Many of us don’t notice phenomenal changes in our bodies, whether good or bad, until they push past whatever limits we measure “our status quo”, by..ie. tight jeans. By the time your clothes become noticeably uncomfortable, you could have gained 15-20 pounds. Sometimes it’s seeing yourself in a picture that a friend just posted on Facebook and itlooks like you are hiding nuts in your mouth for winter. Depositing a little fat here, and a little fat there, begins to creep up on you until the “DAY OF RECKONING”. The day you take a good and honest look at yourself and say “WTflip”
That day for me ,was 4 weeks ago now. As I prepair for FitStudio’s Mexico Body Camp (which by the way you TOTally need to ENTER to WIN), I decided “enough!“. I researched some ideas for diet and training and supplementation and decided to dRAW a line in the sand. I started by going back to a diet that works, Mostly meats (fish, turkey, and chicken) and vegetables with “measured” occasional carbohydrates in the morning for fuel. I also wanted to take my training up a notch, which in turn, would have to be supported by quality supplementation.
For training, I am leaning on slightly more intense strength training, and four days a week of intense BCx (strenuous conditioning program). But what about supplementation? I am getting my fuel, calories, and training squared away, so the biggest piece of the puzzle is rest and RE-building. What we wreck during our training, must be RE-paired. Understand the way we get stronger, fitter, and faster is by punishing and overwhelming our bodies physically, to the point that “forced adaptation” must occur – if your body wants to survive the carnage you have planned in tomorrows workout. If you don’t push your body past the limits you can already accommodate, there is no primal need for any physiological changes to occur, like fat loss and muscle gain. But after a brutal workout, it is imperative that you RE-feed and rest your body on a physiological level. Taking supplements that will drive your cells to RE-pair, RE-store, and adapt. I believe I can say after 4 weeks, and some trial and error, I am really loving the brand new Beyond Raw products coming soon to GNC.
At first I was hoping to see my weight drop drastically. I did not. I was wanting to see my jeans fall off of me after at least a week of starting my diet. They did not. What is happening is even more interesting. My weight has only dropped 5 pounds. I peaked at 203 and I am down to 197.7. My body fat is at 10% which is only down 1.5%, however, this is the leanest I have ever been this close to 200 pounds. I have gained 3 pounds of muscle and lost 3 pounds of fat. I have 6 more weeks to tweak the diet and come down 10 more pounds of fat, and to start to decrease my waist size again. The biggest change I have noticed is my performance in the gym. I turn 42 this year and I am lifting for more reps and heavier weights than I did in my 30′s. During my bouts at BcX, I am keeping up with guys that I out weigh by 30 pounds.
The next 6 weeks, as I restrict more calories, I (and you too, if I get the cahonies to post a pic) will see me maintain these adapted gains and decrease my bodyweight to show a body fat % of about 6. The goal is to be able to perform and lift with the same intensity at 6% body fat, as I am now at 10%, with no change in strength or energy. So-far the RAW line has not let me down… 6 weeks to go!!!!
MEXICO OR BUST!
Enter to WIN a free trip to Riviera Maya and workout with us at one of the most amazing all-inclusive resorts in Mexico, El Dorado Royal!! FitStudio, powered by Sears, will be making 14 people very happy this spring! 7 winners will receive 2 tickets for an amazing fitness vacation experience with all of us at FitStudio!! ENTER NOW!
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Yesterday I saw this young guy with a completely trashed car that barely ran, and he put at least $2000 dollars worth of “spinner” rims on it? I even saw someone wearing target jeans, and when I looked down they had on $200 dollar shoes?… Okay, bad example, cause I do that… but you get what I mean.. right?
What does this have to do with fitness? (Insert soap box) I can’t tell you the countless times I’ve been at the gym and have seen the meticulous biomechanical strategies that some people come up with to make their lifting routine more effective, or the countless times I’ve listened to people who are extremely overweight, discuss food on a totally microbiological level. Instead of looking at calories, they are “buggn” about if it is free range or not. I am not arguing that biomechanics and microbiology doesn’t have a place in training and nutrition, but by god-man, look at the bigger picture.
I call this “majoring in the minors”. As a trainer, blogger, or just exercise enthusiast, it is so vital that we realize the importance of fundamentals. My back ground is very clinical, but I have never deviated from the application of fundamentals. I am not saying that details are not important, however, $2000 dollars worth of wheels and tires on a $300 dollar car is a waisted investment.
Biomechanics: When you evaluate your body and decide you want to tone and tighten specific areas, start with the basics. There is no need to do complicated movements when your time and energy will be better suited using fundamentals. i.e. you want to tone your glutes. Let’s begin with squats,lunges, and maybe straight leg dead lifts. Why begin with 1 legged Romanian dead lifts or cook hip lifts, when simple basics will reach deep fibers at rich angles and are superior to intricate complicated movements. Do these other exercises have their place?… Of course, but after exhausting the basics!
Take home: When you sit on a machine for the first time, do it as designed. Do not begin to invent your own way or make up a complicated movement to target some erroneous area of musculature.
Nutrition: Many people, in there quest to find the “right diet”, dissect micro-nutrition to a fault. At the end of the day (listen Paleo Freaks) no matter how clean you eat, if your caloric intake exceeds your out put, you are going to store energy. Your body prefers to store energy as fat because, for the same amount in grams stored, your body can yield twice as much energy from fat as glycogen or lean muscle. This my friends is MACRO-nutrition. It is the science of metabolism of four general substrates: Carbohydrates, Proteins, Fats, and Alcohols. If you are eating more calories than you burn, regardless of your “blood type’, “zone”, “points” or any other thing else you measure… LISTEN… YOU WILL GAIN WEIGHT!
Take home: Before you get involved in vitamins and minerals, the ph of your blood, even the glycemic index of foods, first figure out how many calories you burn per day, and eat less than that. It’s just science. Anyone who challenges this statement (Dousch-tard) would be saying, “if you are dropped off on a deserted island for two weeks, with nothing but water, and luckily found, you would have not lost any weight”.
Fitness is simple guys… Our industry makes it complicated. Quit looking for the magic bullet, trying to find the “little pill”, or doing the perfect gluteal exercise for 30 seconds every morning. You give me fundamentals, hard work, and discipline… And I’ll give you your magic bullet!
“The magic bullet IS fundamentals, hard work, and discipline.”
Tags: bodybuilding, changing lives, counting colories, diet, feeling fat, figure competitions, hunger, lacking motivation, life, lifting weights, motivation, need motivation, overeating, paleo, personal training, priorities, sabotage, staying focused on results, weight loss, what motivates you as a trainer, will power, working out, zone
Before we start, lets just agree to disagree… Dont you dare hit dislike at the bottom of this blog just because I’m not saying what you want to hear. This is what you need to hear.
By far, the most asked question I get is either 1.) How many calories should I eat to get in shape? orrr 2.) How much cardio should I do to lose weight? Commercial media has sold us a bunch of schmedge. Dieting will not get you “in shape” and cardio inherently is not the best tool to lose weight. Chill out and keep reading…
What I mean is, “dieting” will not affect important aspects of your physiology, ie: Dieting will not increase VO2 max, peak oxygen uptake or aerobic capacity, nor will diet increase stroke volume, the volume of blood pumped from the left ventricle of the heart with each beat, nor will diet increase your strength or flexibility. Savvy? Likewise, any exercise, including cardio, though it expends calories, is not the means to an end for weight loss. Exercise will increase caloric output which in turn directly increases our appetites to replenish used energy exponentially, so that your body is prepared for more caloric expenditure next time you need it.
Downfalls of diet and exercise:
As soon as we start to decrease our caloric intake, or “diet”, our metabolism will begin to decrease to preserve our energy stores, which in turn makes us less prone to feel energetic. The other bad news; as soon as you begin to exercise, or increase caloric expenditure, your appetite will go through the roof – and you will want to eat everything in sight (again this is in response to your body preserving energy stores). In other words, as soon as you start a diet and exercise program, you will be hungrier and lazier than ever. It’s just primal. However, there are many things we can do to combat this evil problem.
Life vs Looks
Your body, biologically, is more interested in survival than aesthetic appearance. Unfortunately in the commodity of physiology, fat is more valuable than muscle, and muscle requires a hefty luxury tax. Lean muscle is rather useless for your body in the realm of survival… but it looks so so good. So now what?
If you want to lose weight, you are going to have to eat less calories than you expend. If you want to get in shape, physically and physiologically, you are going to have to exercise. But Steeeeeve, you just said that will make me lazy and hungry. Yessss Jedi, but the force is strong in you. Here is the good news…
Trick Your System
How can I diet without slowing my metabolism down or losing energy? We must retrain our bodies so that energy is constantly being deposited. If your body will always have dietary energy, small meals being deposited, then your body will have less need to store energy for long periods. This takes work to “trick” your body because energy storage is primal, and it feels so good to indulge. Try eating 5-6 small meals a day. Stay away from foods that will spike your blood sugar and require your pancreas to secrete large amounts of insulin, as this gives your body momentum to store energy for longer periods of time… (as fat). Stay away from foods that are high in carbohydrates, like breads, starches and sugars.
How can I benefit from exercise and not end up eating a horse?
If you pair exercise with decreasing your caloric intake you will be amazed at the response you will have. Diet and exercise together will give you exponential results, and you will find yourself skinnier, toned, and in great physiological shape. But how? “Steve you just said I’d eat more if I exercise”.
In the same fashion you eat when you diet, 5-6 small meals per day, and keeping your food choices responsible, with very little breads, starches and sugars, your body will feel more satisfied more often. Your blood sugar will start to become very stable and less distressed triggering the hypothalamus to request food, or your pancreas to secrete insulin. Eating more often is easier on your digestive system, increases circulation to the brain, and preserves muscles mass just to name a few phenomenal things you can start to expect. So please please, diet to lose weight, exercise to get into shape, but put these two disciplines together and be amazed at how you can look and feel.
Tags: changing lives, diet, feeling fat, fitfluential, fitness, fitness profession, funny, hunger, life, motivation, personal training, sabotage, staying focused on results, weight loss, what motivates you, will power, working out
Lately I have had a chance to ponder why we do what we do. Hopefully something in our vocation drives us, somehow we get fed. I think all relationships on all levels have to be the same way. There is something we get in return for the “everything” we give.
Don’t let things drown out what matters most.
As an owner/operator of a health club I often hear complaints about how loud the music is, or the parking is full, or a certain aerobics class was too full. When I am not careful these things drown out the one precious moment in my day when someone comes to me to tell me what a difference I, or another staff member, has made in their life. Most of the time it is weight loss and sometimes it is just more energy. Just the other day I got a thank you letter from a husband of a member to thank me for what I have done for his wife’s butt. Read the rest of this entry →