You know what the hardest problem to weight maintenance and body composition? It’s adherence and consistency. The reason we live in a world where 2/3’s of it are overweight, one of which used to be me, is because a lot of the solutions and fixes to health are hard to adhere to. The problem is when many people lose weight, just like on the Biggest Loser (why the show fails), they tend to just gain the weight back right after and it’s usually worse.
FYI: It is a little bit longer, but there is a lot more value if you care about your health!
The approach works don’t get me wrong you can and will get results using it. The problem with it is once you stop you continue to eat the same food but instead you aren’t counting meaning you fixed nothing but a short term problem. Many times when you don’t fix what you eat, you tend to eat more. When you tell people that all they have to do is count their food all you are doing is putting a bandaid over the real problem. You need to alter and change the individual’s habits, beliefs and mind. The only problem isn’t that they’re overeating, that’s only one problem, the real problem is we have the wrong beliefs and habits instilled in our brain. We have been programmed from day 1 when we were born with beliefs from our family, social circle, government and society.
Here’s the deal, no one wants to have to “count” their food every time they eat. Unless you’re an athlete, competing or really into health counting food can sound like a daunting task. First myth, counting is hard. Counting your macros or calories really isn’t hard. However I as well don’t want to count all the time, and I don’t. My little brother has lost around 24 lbs already since June without counting once (against my will). I have told him to count to get an idea, many times and he has been reluctant. However I have seen the change occur without counting food but with caring. Granted if you want really good(low body fat) results counting for a little bit is necessary and helpful. Overall though you can get results without counting if you do the right things.
Jim Rohn and Tony Robbins say The Day Your Life Turns around is when;
1. You become dissatisfied. You have true inner disgust or dissatisfaction with where you are at and where you are heading. You need to deep down believe that you are not on the right path yet. Until you TRULY believe something is wrong you won’t change. Until you truly believe what you’re eating and how you’re living isn’t in line with your future self you won’t change. If you don’t think your health habits are incorrect you have no reason to change. Here’s the simple no BS truth, I don’t care who you are, you are not where you should be yet. We are never perfect. You can and should look to improve. Life is all about constant improvement, when you stop caring about improvement you die. You go through life a zombie, living dead. Don’t be someone who just wakes up, gets ready for work, works, comes home, relaxes, eats, watches TV, goes to sleep, repeat. Live life through intention.
2. You have to decide. If you don’t make the decision to change you never will. You need to decide and act on it. You can’t think about achieving it, you can only achieve by doing it. When we succeed we celebrate, when we fail we ponder - Tony Robbins
3. You have to want to change and improve. You need a burning desire. When you have a burning desire it doesn't matter how you will change, you know you will find a way. You know without a shadow of a doubt you will. You have to look at what’s working and what’s not. You need to be able to audit yourself daily, weekly or monthly and see what’s working and what’s not.
4. You need the resolve to find a way no matter what. You need a strong will to power through when it gets head. To keep going when things aren’t going well. All greatness looms on the brink of failure.
Few Beliefs We Need to Destroy
Myth 1: Breakfast is the most important meal
When you eat is far less important than eating enough food during the day. It doesn’t matter if you eat at night or in the morning. Breakfast is not the most important meal. It can actually be leading to your weight gain. The problem is if you eat a cereal, oatmeal, donuts, bagels or other high carbohydrate breakfasts, you spike your insulin very early on. That spike in insulin sets in motion an incessant hunger. Carbohydrates are not “bad” for breakfast in healthy amounts and the right quality. However they do not keep you full without fat or protein. Many times if you have toast or cereal for breakfast, you find yourself snacking more often and wanting to eat more often. That’s why I recommend beginning your day with mostly fat, protein and trace amounts of carbohydrates. Also every time you eat you put your body in a fed state where you use sugar for energy and you’re burning glucose. Whereas when you’re in a fasted state you burn fat. And a recent study showed that switching up eating breakfast actually caused increased fat loss. Meaning if you normally eat breakfast you should skip it. If you normally skip it adding it back in can increase fat loss.
Now lets be clear there’s a proper way and improper way of doing this. As well as if you’re eating unhealthy fasting won’t benefit you. It will actually be harder. How to Fast
Myth 2: Eat 6 small meals
This is a problem and many times it doesn't help fat loss. You need 30g of protein to properly promote protein synthesis in the body and not let it some of the nutrients go to waste. Simultaneously if you eat smaller meals you are more likely to feel less full, and more likely to snack. You eat less satisfying meals. This also goes back to the fasting, you put yourself in a constantly sugar burning state. It doesn’t matter how often you eat or when you eat. All that matters is you get your daily allowance of food within your day. 3 meals or 6 small meals will NOT be the reason the reason you lose fat. Having more meals could help adherence if you eat right. However if you don’t eat right it can hinder you. So why do people promote it? They promote it because they promote a higher carbohydrate that doesn't actually keep you full. If you’re looking to gain muscle more meals helps, but inversely it really doesn't help fat loss. I will say if you have time to make all those meals, if they’re made with real food they can fill you up well. The downside is you have to prepare 4-6 meals.
What’s the solution? Live life based off your schedule. Do what’s best for you. I will say for anyone that works a lot or is rather busy, eating 2-3 big meals and skipping your first meal for a few hours is a little easier to do. Make sure you do it properly though. Do what is best for you.
Incorporate fat into every meal or snack. Eat a handful of nuts right before a meal, it will help fill you up. (Don’t just throw the full handful in your mouth all at once)
Myth 4: Protein is not important
This you see more in people who try to eat vegetarian or healthier. They tend to neglect protein. Sometimes people negatively correlate protein with “bodybuilders”, when in fact protein is the most important macronutrient for the body. Protein helps build muscle, lose fat, keep you full, and much more. The recommended amount is 0.6g per pound of bodyweight of protein but if you want a better body composition, fat loss or anything really, you should be eating a minimum of 0.8g per pound of bodyweight, and many times eating up to 1-1.2g is more helpful. Protein doesn’t have to mean animals if you don't want it to. Protein is in some vegetables, several sources of fat such as nuts, seeds and it is also found in legumes and quinoa.
Understand protein should be a big proponent of every meal.
Myth #5: You need to spend hours in the gym or kitchen
This is a big one. It’s not how often you workout that determines your weight. Plain and simple if you eat in a calorie deficit you burn fat. Exercise is only a small contribution to weight loss, and for some people the wrong kind of exercise could lead to over eating which can lead to weight gain. If you eat in a calorie surplus you gain fat, unless done intelligently to build muscle. That is why you don't have to exercise for 2-3 hours a day everyday. Exercising 30-60 minutes a day to help aide fat loss and build muscle is the key. To maintain and grow, I lift weights 3 days a week and do cardio on average 2 days a week. So I end up spending usually only 5-6 hours a week in the gym. This is while continually dropping fat or building muscle. If I want to speed it up a may add a bodyweight day or extra (1) lift day and maybe an extra cardio day but that’s it. I usually don't spend more than 4-5 days in the gym. You don't have to spend 1.5hr lifting weights or an hour on cardio and you probably shouldn’t. If you do crossfit for an hour or try to lift weights for too long you tend to overexercise. That’s why those programs like the 60min long P90x and others similar are actually counter productive because you tend to overtrain. When you overtrain you aren’t building muscle anymore and you tend to cause yourself to over eat. All of this is not a theory it backed by science that you shouldn't be exercising for long periods of time if you want optimal results. Here, Here's why HIIT is better
Preparing food doesn’t have to be long or hard, learn how to prepare meals, or meal prep the day or week before when necessary. It takes almost equally as long to get in the car, drive to the drive through, wait in line, order food, drive home, and eat. As it does to prepare your own. When you skip breakfast and eat bigger meals you have to prepare less meals. When I am out of my house for majority of the day what’s awesome is I don't have to spend an hour preparing breakfast. As well as hours preparing 2-3 meals, I usually only have to make 1-1.5 meals. And if I’m in a big rush I’ll take vegetables chop them up throw them in the tuberware. Take several handfuls of walnuts or almonds put them in as well. Add 1-2 protein sources whether its chicken, beef, fish etc. That’s my meal for the day and when I come home I can finish off with a big meal. Sometimes I’ll make a green smoothie and bring it with me to drink later.
Solution: Do what fits your schedule. Just understand the results from things like P90x and Crossfit aren’t as great as they are marketed out to be. You can spend less time, less money and less stress getting better results. If you like that stuff, understand you begin to start messing with anabolism and catabolism. As well as you tend to over eat afterwords. Generally speaking you can spend less time, lifting weights for 40-60 mins and HIIT Cardio for 15-30 mins and get better results
Myth #6: You need special supplements, fancy teas, detoxes, programs, or other products
These are just a FEW of the MANY common misconceptions
How Do You Create Real Results?
First realize that many programs, pills etc. are meant to prey on your insecurities. “Achieve this transformation in 21-30 days” No. Real change does not occur in 30 days. The problem is if they actually helped you, you wouldn’t need them anymore. That’s why if they actually created results you wouldn’t have to keep buying them.
Understand results come over time. Average fat loss is 1-2 lbs of fat a week. Yes when you first begin you can lose more. On the flip side gaining muscle is HARDER and SLOWER. Most people quit on gaining muscle because how slow it is naturally, or they need to use drugs to speed it up. The average muscle gain is 1-2 lbs a month your first year.
Real results take time.
1. Begin Caring
First of all you have to care about changing, kind of like I said earlier. If you don’t care to change you won’t care to exercise. You won’t care to eat healthier, you’ll continue to eat crap majority of the time. You can indulge and eat food you like, but live life with a 90/10 principle. Eat healthy 90% of the time and allow yourself to indulge 10% of the time. When you don’t truly care you let yourself slip and it begins the avalanche downwards. Understand your mindset is half the battle.
2. Let Go of Prior Beliefs
Let go to a lot of prior beliefs. We have been programmed to believe certain things are necessary or healthy. When in fact they are not and there are ton of studies to back it. We have been told things like fat makes you fat, and dairy is healthy. Yet it has been proven otherwise.
3. Eat Nutrient Dense Food
Eat food that is real. The funny part is you can eat pizza or burgers when you make it yourself with real food. The problem is when you go to restaurants and fast food establishments, they are made with unhealthy fake food. Realize you are not eating right if you are not the one making the majority of your meals. Real food does not have 3-4 lines long of ingredients on the back. If you don’t understand most of the ingredients or if they sound like chemicals it is likely not healthy.
4. Understand Counting will help, You probably eat more than you think
This is a little counterintuitive but it’s true. The one thing I found is if you don’t fast, don’t understand food, or eat real food often, you tend to over eat. You tend to eat more calories than you should. I can almost guarantee you if you are not skinny or fit you are eating too much food, and it’s not even always too much (in size) it’s the wrong kind of food high in calories. Unhealthy food contains more calories so you end up eating more food in general and more calories. That’s because real food satisfies and fills you for less calories. So yes counting calories/macros can help you understand how much you are actually eating, how much you should eat, and how much food actually contains. It helps you build an intuition for food.
1. Most people are terrible at eye-balling
2. Restaurant food is 2-3x more calories than home-made food
3. Most people aren’t honest with themselves
5. Exercise with intention
Exercise to benefit what your goals. If you want to lose fat and build muscle, get a more “fit” look you shouldn’t go running everday. You need to lift weights. Lifting weights has been proven time and time again a more efficient way to get fit. If you do a long 60 min + workout you will want to eat more, don’t. Exercise at a minimum 3-4 times a week.
1. Exercise doesn’t burn as much calories as you think. Most exercises burn 2-300 calories
6. Stick it through
Here’s the deal, most people give up after 2-4 weeks. Most people will not go longer than 3 months working at something. That’s a problem. Results don’t come in 3 months, many times the worse you’ve been in the past the more you have to rewrite in your body. Sometimes increasing the intensity at the start can help get the ball rolling. Don’t be in it for short term results or that’s all you will get.
You aren’t eating healthy and exercising more often to get a 6 pack. You are eating healthier and exercising to create the new version of yourself necessary for you to hit your goals. We all have big goals and big dreams. All of which will not be achieved through the person we are right now. They must be achieved through the person we become. You need to create a newer version of yourself to be able to achieve the newer dreams. Many people wonder why they aren’t successful or why they aren’t rich. Why it’s unfair some people are achieving what they are dreaming. It’s because you aren’t the person you need to be to achieve those goals yet. You need to be a better person. The only way is to become a better version of yourself.
You need to accept you are never perfect, you have never arrived, you are never too good to improve. There is always ways to get better, and you need to believe you have to get better.
Success is something you attract through who you become
Some of you may be thinking well what the heck, do I have to count my food? If you want to increase results sure. If you don’t want to count food then you need to eat healthier. Eat better quality food, more protein, more healthy fat, less sugar, grains and fake food. Eat more vegetables. And realize that fasting will help you and your goal.
What if I want to build muscle?
You have it slightly easier, except for the fact that it’s slower. Generally speaking eating more quality food will help you gain more muscle without putting on too much fat. You want anywhere from 1250-1750 weekly calorie surplus for optimal muscle gain without incessant fat gain. It’s a gradual process but when you do it right you won’t have to cycle bulking and cutting as often. Although you can.
Just understand eating right is the most important part above all else. Then exercise is what’s used to help you reach your goal quicker.
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Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained within this work are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. You, as a reader of this website, are totally and completely responsible for your own health and healthcare.