Top 5 transformation tips
1. Decide to do it - Yes, it’s that simple. This is a decision and when you really decided to do something – that means you cut off all options except success. Deciding isn’t the same as trying, thinking about it, starting next week, or any other half-ass excuse we’re all tired of hearing. The first step to anything is “deciding” to do it. Now talking about how you’re going to do it, making bets with your buddies, setting up trainers, diet coaches, etc. It’s about “deciding” to get it done because you’ve gotten to the point where you’re sick of living any other way, or you have to do it for some reason that’s really important to you. Seriously with this it’s almost pointless to even start. You can tell other people and that may be motivation to get you to stick with it, but more times than not you’ll find a way to bail because you weren’t all-in from the beginning. So, the first tip is to be all-in and decide you’re going to see this through no matter how hard, hungry or tired you get. Nothing is easy and for anyone to tell you going through a transformation process is easy…they’re either lying, trying to sell you a product, or have done it so many times themselves they forgot how bad it sucks. I’ll say the first 21 days aren’t easy, but you have to find a way to stick it out. New habits take approximately 21 days to begin to stick, so these first few weeks are critical. Once you get past that hump it does get a lot easier. Trust me – it really does. After this, you begin to become “locked in” to your goal and it will take a lot to get you off track.
2. Know where you are - You need to know where you are right now, or as soon as you can find out. I would suggest as many indicators as possible such as resting heart rate, blood pressure, basic blood work, weight, body fat percentage, a few different strength markers and some cardio markers. The strength and the cardio markers can just be jotting down all your training sets, reps and weight the week before the diet and if you do cardio the settings you’re using. If you aren’t doing cardio, use whatever you do for your first session as your marker. Pictures also help and will show your progress as you move forward. All this is one area where a diet coach can help a great deal. People like Shelby Starnes specialize in things like this and will also make you accountable with weekly updates.
3. Know where you want to be - Most people know where they want to be, but aren’t specific on the actual markers – or should I say not specific enough. They also don’t allow enough time. If you’re kicking ass, you can expect .5 percent body fat loss every two to three weeks…maybe more if you’re willing to sacrifice muscle. For my own experience, I’d also suggest no more than 12 (16 weeks max) of hard dieting before pulling out for a break. If you’re making progress week after week, your body and mind will need a break. With this four-week break, one of these weeks should be no training at all and all four should be looser on the diet BUT not crazy. Stay without 10 (15 if you’re over 230), and then get back on the diet again. This is assuming you ‘re starting the diet in the mid 20 percent range. For those who start a diet at 14-16% percent these guidelines will be different.
4. Be ready – All that means is always expect the unexpected. Be ready for anything. Know there will be weeks that will seem like no progress was made. There will be weeks you’ll drop weight and body fat and look worse. Make sure you have back up food with you in case you get stuck on the road. Be ready to adjust anything that needs to be adjusted, but at the same time don’t get crazy. If you’re loosing two to three pounds per week very little changes need to be made. If you drop five to six pounds, then you might need to add a cheat meal, a high carb day, a high fat day, or just drop the cardio back some. If you’re loosing more than five pounds per week (however, this is normal the first couple weeks as you’ll be blowing water out) then you’re more than likely dropping too fast and loosing muscle. Muscle lost is a bad thing when dieting because your muscles are the engine that runs the machine. The more muscle the more fuel it can burn.
5. Consistency – This goes hand in hand with some of the other tips. You have to be consistent and this is where most of the problems fall. You can’t expect to start and then stop every few days and then keep jumping back. Just as with your training, you can’t expect to train some of the time and get the same results as if you stuck with the program. Starting really isn’t hard, eating the food isn’t hard, training is hard to do, actually it’s all not that bad – BUT doing it all consistently – that’s the test and that’s why you need to “decide” because if you really do, it will get done. I guarantee it.
Tips
for Running in the Summer Heat
Summer is a great time for being active and training for fall races. Whether you have more time on your hands, more daylight, or just the desire to get out and run, summer is a great season for training.
However, with summer comes high heat and you want to take precaution when doing your runs. Here are some tips for staying cool while running in hot weather.
1. Plan ahead.
Do your runs in the early morning or evening, not at peak sun
hours. Take advantage of the extra daylight.
2. Invest in climate-controlled clothing.
Wear light clothing and sports shirts that repel moisture.
3. Monitor your water intake.
Drink at least 8 oz. of water every one to two hours on your run.
Wear a hydration pack or fuel belt that allows you to carry water. Plan your
routes around water fountains or stores where you can refill your water
mid-run.
4. Replenish electrolytes.
It is common to sweat more during hot runs and therefore lose
more electrolytes. In addition to replenishing water, make sure to get your
electrolytes. You can try a mix of half Gatorade and half water.
5. Acclimate yourself.
As the hot weather approaches, take caution with your runs. Work
yourself up to long runs as you get used to the heat.
6. Be smart.
Make sure to look out for heat advisories and warnings.
Rearrange your training schedule if the day is unusually hot or humid. Check
the weather early in the week and adjust your runs accordingly.
7. Map out a new route.
Take the time to look for a shady trail instead of running in
direct sunlight. You may even include some treadmill runs for shorter distances
if the weather is unbearable.
8. Block the sun.
Make sure to liberally apply sunscreen and
wear a hat or visor. This will block the sun from hitting your face directly.
Sleep Helps Fight Gene-Linked Obesity
Some people are
more genetically prone toward obesity than others. A study from the University
of Washington School of Medicine Sleep Center found that sleep duration was
particularly important in people with a genetic susceptibility to weight gain.
They examined obesity and sleep duration in identical and non-identical twins.
This technique allows scientist to separate environmental and genetic factors.
People who slept the longest had the lowest body mass index or BMI. Inadequate
sleep increase BMI in people who were genetically prone towards obesity. In
these people sleeping more than nine hours a night reduced the obesity risk to
normal levels. Sleep is essential to good health and weight control. (Sleep,
36:597-603, 2012)
Sore Muscle Remedies
After all
the work you have been putting in at the gym and during boot camps, I’m sure
you have been SUPER SORE!! Well here are a few ideas/remedies that should help
ease the pain and agony of those stiff muscles.
·
Advil & Aleve: Advil contains ibuprofen and
naproxen is found in Aleve which helps reduce the inflammation and swelling,
which cause the muscle pain.
·
Ice: Use it in the hours following your workout. Apply the ice for 15 to 20 minutes on, 20 to
30 minutes off, for about an hour.
Elevate the area if possible. How it works: The ice helps to slow the
blood flow which helps decrease the painful inflammation.
·
Epsom Salt Bath: Fill up your bath tub with warm water and pour
in ½ cup of the Epsom Salt while the bath tub is filling with water or water as
hot as you can stand, this will ensure the salt will dissolve. Climb in, and be sure the water covers the
areas that are sore, sit back relax and enjoy until the water begins to cool. You should repeat this approximately twice a
week. How it works: The salt contains
a magnesium sulfate that works a subtle muscle relaxant. The deep soak will
help get the blood flowing to the sore muscle.
·
Foam Roller:
You can purchase a foam roller at Walmart or Sports Authority. It works great to roll your sore muscles like
your back, legs, quad, and the sides of your thighs. Simply lie on the floor and place the foam
roller on the floor, using your feet push yourself back and forth up and down
across the roller. When you hit a spot
that is the sorest, stop, breathe, and focus on trying to relax that muscle
against the roller.
These are
just a few ideas that can help ease the pain of sore muscles. But just remember “No Pain, No Gain”!!
Egg-White Muffin Melt
Ingredients
3 egg whites
Whole-grain
English muffin
1/2 cup
spinach
1 slice
reduced-fat cheddar cheese
1 slice
tomato
Make It
Scramble 3 egg whites. Cover half of a whole-grain English muffin with 1/2 cup spinach and the other half with 1 slice reduced-fat cheddar cheese; toast until cheese is melted. Add egg and 1 slice tomato.
Cardio Shortcuts
You should do a minimum of
30 minutes of cardio a day, but if you can’t then try to try to take 3 ten
minute walks a day. Studies have shown
you will burn the same number of calories if you walk for a continuous 30
minutes or if you have to break it up into 3 ten minute segments. Here are a few ideas of how you can get in
those 30 minutes that is if you can’t make it to boot camp that day.
·
You can 10
minutes out of your lunch period for a brisk walk, or during one of your break
times during your work day.
·
Take the stairs
at work, instead of the elevator.
·
Take your dog, or
offer to take a neighbor’s dog for a walk.
Fresh Fruits
& Veggies
You should have 5 to 9
servings of fresh fruits and vegetables per day. The more green leafy vegetables you have the
more fiber you get into your diet. The
fresh fruit are a good source of vitamin C.
You can use the fresh
fruit to make fruit smoothies during these hot summer months. Here is a great recipe:
1 scoop protein powder
1 banana
½ fresh strawberries
2 cups of ice
Blend, enjoy!!
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