8/3/2016 0 Comments
A year ago I wanted to exercise, I wanted to become fit. Ever since High School having a body where I wasn’t self conscious to take my own shirt off was a goal of mine for several years of my life. However year after year I would get close but I would never reach what I wanted. Which unfortunately turned into me gaining muscle and adding unnecessary fat to my body. I ended up turning into a puff ball where you couldn’t see any of the muscle I added to my body.
The reason was I would make excuses that I wasn’t a morning person and that I couldn’t wake up. Then in the middle of the day between school and work it was hard for me to find time to go to the gym. This left me with only one real time to go to the gym, night. For me this was my biggest crutch because many times by night time "I wouldn’t have the energy to go to the gym" or I had other things I needed to get done. I would even from time to time tell myself I just needed to relax. This constant cycle happened day after day. You can use your imagination, if I couldn't get myself to go during the day or night I could rarely get myself to go at all period. This created a downward spiral of my weight.
The problem was this didn't just happen for a few months for most of my life I was one of those people who always had excuses. The summers are the peak period where work picks up which means everything else tends to fall off more. You can use your imagination again, if I spent 60-70 sometimes 80+ hours working my excuses for everything else became even louder. Then came the fall and spring which added school, working part time, and trying to maintain a social life. I could go from time to time, but I could never seem to get consistent with it.
Sally just got a new job let’s get drinks, _____'s in town lets do something. It’s Mike’s birthday lets celebrate. If you ever noticed people will always find a reason to go out and if you don’t take a second to realize that, you find yourself in the spiral. You see this is called a program loop and in life these loops pop up in many areas and it’s your job to break them. This can show up in your finances, grades, happiness, relationships, they can pop up anywhere because the constant is always you.
This happens all the time in health and exercise, it’s just slightly different because your trading your time. Which for all of us is very precious because it’s the only thing you can spend but never get back. Just like going out and getting drinks there’s always a reason to not exercise and eat healthy, you will find it if you look for it. It’s all about changing that loop in your life. Until you recognize why these happen and that they happen, you won’t change them. Lucky for you if you didn't know now you do.
It’s all about recognizing them, what’s causing them and then breaking the loops. One of the biggest ones for health and exercise is time. We feel like its never the right time, we never have enough time. Until you make it a priority it never will be one and you will never have time. You can always find a reason not to, you need to find a reason to do it.
I’m going to get pretty real and blunt for a second, if you can’t handle that you might just want to close the page. Stop saying you don’t have time or that you’re too busy. You’re not too busy to find time for your health. I can guarantee you are not as busy as you think you are. You should only be sleeping 6-9 hours maximum a day. Anymore and you’re wasting time in bed. that leaves you with 16 hours left in your day on average. Again I can make a bet that you don’t spend all of those 16 hours working or eating. You probably need to do something called an audit on your time. See where you’re spending your time. Time is your most valuable resource even more than money because it’s the only thing you can spend and never get back. Being able to understand how to manipulate your time is the difference between why you have achieved what you wanted, and why you haven’t. From here on out, don’t tell me you don't have 30-60 minutes to exercise. Don’t say well …. nope stop that record. Find a new one.
You should only be sleeping 6-9 hours maximum a day. Anymore and you’re wasting time in bed. that leaves you with 16 hours left in your day on average. Again I can make a bet that you don’t spend all of those 16 hours working or eating.
Alright with that figured out I want to teach you how to optimize your time spent on health so you can spend the rest of your time doing what you want and living the life you want. First it’s realizing that no matter what you want 100% of your results will come from your mindset. Let me explain why. Have you ever started going to the gym or tried to begin a habit? To find out a month or 2 down the road the habit is completely gone? It’s not because you didn’t know what to do or how to do it, you just couldn't keep it up or didn't want to keep it up. (Here’s how to build a lasting habit). This was the hardest for me, it was literally the defining reason between why I slacked off and why I stayed consistent.
Once you get the mind part down then it’s important to realize 80% of your results come from food. This part I didn’t get down for awhile. I never knew HOW important food was I was just mindlessly trying to exercise and I HOPED I would just get results. What you don’t know you don’t know. I heard this saying results measure are result gained. I didn’t know how to create real results I was just doing part of what was necessary. There’s this concept called Pareto’s Principle that says 20% of the actions bring 80% of the results. Food is makes up most of that 20% that produces the most results.
Which means you have to create a system in place to control the amount of food you eat. I always have had problems with portion control, overeating, eating when I’m already full and just not having any real control. The 2 things that helped me:
This is where you eat for a portion of the day, and stop eating for another portion. This may sound out if it’s the first time you heard it, but you basically extend the time before you sleep and after you wake. You just don’t eat immediately, so you don’t start insulin spikes in the body. THERE IS a difference for men and women. For women this will take some testing, and paying attention to the body. However time after time have found fasting for an equal length as guys does not work well in the long run for overall health. Women’s hormones and bodies to not respond the same to the stress and it can cause hormone irregulation, stress & other health problems.
For women it’s not recommended to go above 14 hours. Fasting for 12 is much more manageable and still provides benefits. Which means if you stop eating at 9pm the night before you wouldn’t eat until 9am the next morning. Using water and coffee can help in the morning to get past the hunger. Women can also do alternate day (non-consecutive) fasting for 12-16 hours.
ex. Fast for Mon, Weds, Fri
Don’t fast for the other days or fast for 12 hours daily.
For men we are much more lucky. Yes, yes we aren’t created equal it’s not fair. Men can fast for however long and really have no hormone problems at all. The generic method is fasting for 16 hours and eating for 8. (16/8 method) However if you’re schedule is different you can do 14/10, 18/6, 20/4. The 16/8 method is just the most optimal method. This means if you stop eating at 10pm you don’t begin until 2pm or you can stop at say, 8pm and begin at 12pm.
Whichever you do, do what fits well with your schedule. The best part of fasting is you spend less time making meals and cooking, you don’t have to eat “6 meals a day”. Which allows for you to spend more time doing other things. The reason fasting for EVEN 12 hours is helpful is because you create portion control. The downfall is if you eat bad food you will be hungry more often and more likely to indulge or have trouble fasting. That’s where we transition to food quality (if you want to know more on fasting)
This is more important than fasting, but it works superbly with fasting so I wanted to introduce that first. In order to get optimal results by doing less work and less time you add in good food quality. Eating better food quality allows you to not have to worry “as” much on calories. When you make your own food you control what goes in the food and instead of a meal being like 800-1,000 calories at a restaurant or fast food establishment it can be anywhere from 300-700 (if you’re meal is big). Which also allows you to eat more meals if you want and you get more nutrients in your day. This helps you eat more food, feel more full and fuel your body right. All of which combine to optimal performance.
Which creates less worrying of macros and calories. Which creates less worrying of whether you’ll be able to stay full or if you’re allowed to eat more food or not. If you’re trying to get lean, tone or more shredded this is the 100% best way to do it right and optimally. Eat Real Food. If you’re looking to gain muscle this allows you to add muscle and not a ton of excess fat in the meantime. (Here’s how you eat for optimal performance)
Now we have food under control, before we move to exercise. I want to reiterate, results measured are results gained. This is what helped me create portion control. It also turned it into a game for me. I hate tracking numbers, it’s not my specialty or forte.
Can you track for 0.04% of your life, is it that hard considering the overall benefits ?
That’s how you get the most out of your eating. Exercise creates 20% of the results, but it is where the body sculpting is. Think of your body like a piece of art you’re the canvas and exercise is your brush or chisel. Which means the type and amount of exercise you do will shape it in correlation. However that doesn’t mean you have to work on it for hours a day. Imagine if you started a piece of art and worked on it for 45 minutes a day for 3-5 days a week for 5 years. See how the work over time compounds. It doesn't take a ton of work, just small bursts of work over time.
The best part of understanding fitness and exercise you can customize it for your week and preference.
If you answered yes then you need to lift weight or do body weights, I recommend lifting weights. Again this is up to you but one creates slightly better results in less time.
Myth: lifting Makes you big and bulky - You won’t get big and bulky unless you over eat and WHILE you have been lifting for years. Adding muscle is a slow process.
How do you get the most out of your workouts in less time?
How do you combine all of this into a workout? (btw this may seem different than what you’re used to, sometimes people thing “they might not be getting enough of the workout, but the science behind it backs it up”)
How to create a workout:
Which means if you did a workout it can look like (Push):
Which ends up being about a 40-45 minute workout.
Then you can decide to lift for 2-3 days and then combine that with cardio for 2-3 days. The best part is if you only do 2 cardio sessions those will be HIIT cardio which takes about 15-30 minutes. After that if you want to workout abs you can do abs on cardio days.
You use a work to rest ratio;
1:3 (Starting out)
Sprint for 30 secs, Walk for 30-60-90 seconds
Repeat for 8-15 minutes
Have a warmup jog and cool down walk for 2-3 minutes
Let’s say you lift for 3 days and do HIIT Cardio for 2 days, you will workout for 4 hours and you could add extra if you wanted whether it’s sports or just some other physical activity. But you create optimal results efficiently by spending only 4 hours a week in the gym. By spending less than 2% of your week you can help take control of your body, health and life. I think you can manage that.
That’s how you use food and exercise to sculpt your body and help control your health. Without it taking over your life, without spending hours a day in the kitchen or gym. Without spending tons of money on random supplements that don’t create the real results.
You’re now able to help stop the loop of “I just can’t… I don’t… ”. You can stop the loop of excuses and now you can find a way.
What do you think ? Any questions ?
If you want a free guide on how to create your own workout and eating schedule grab this.
Do you struggle with not having enough time ?
Staying committed or motivated ?
Building your own routine ?
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