Why most fitness plans fail and don't work and it's not completely your fault. 9 Steps to Live more Healthy & Prosperous
I remember when I was in my first year of college. Adjusting to being in a new area and lifestyle was difficult while trying to adapt it to my health. I was living in a dorm and my only choice for eating was the dining hall meal plan. My goal, like most high school and college aged students, was to get big and muscular. I wanted to look good, I wanted to impress myself and others. Like most people, in order to learn more on how to get results, I went to big name websites for answers like bodybuilding.com. I did some research and learned what to do for workouts and spent a couple of hundred dollars on supplements.
As my journey continued, I just did what I learned to do. I worked out, took supplements, and ate the food at the dining hall where I tried to eat healthy using a paleo-esque diet. After a year or two, I began to notice that I was putting on a decent amount of muscle but I was also starting to get bigger in the waist. For me, a prior fat kid in middle school turned skinny in high school, this was an unfortunate event unfolding. For the next 2 years I tried doing research and thought I was doing everything right, everything the internet was saying to do. Yet after some disappointing results, it put me off course to where my motivation was not high resulting in wavering faith. Over time, this decreased my results.
You see, there is a lot of bad information on the internet and the problem is, it is not your fault that you are not getting the results you are looking for. Sometimes we don’t have the time to do the necessary research to produce the correct results because we all have multiple things going on in our lives. So spending hours researching and learning fitness while you are at work or school, or while you are spending time with friends and family, sometimes isn’t feasible. That is when the “rubber doesn’t hit the road”. Unfortunately, the majority of the information out there isn’t there to help you. It is there to link you towards a product or program they are selling.
Have you noticed that after each article on major websites, they begin pitching a supplement that can “solve all of your problems”?
That’s the problem. All of the information that you need is hidden in hours of personal research, or it will cost you money to pay someone to teach you who has already done a lot of research. Another problem is that personal trainers may be good and they want to help you, but many times they can’t. They just do not know the right information. They learned it, like most people learn a subject in school. And, unfortunately, like any career, a majority of them are not constantly learning and growing to become better. They can be stuck in their ways or too stubborn to admit when they are wrong. That’s why even though a personal trainer wants to help you with the best of intentions, many times they can’t. You need a personal trainer who has a record of getting results. Personal trainers who don’t have results themselves, is like a financial advisor trying to tell you what to do with your money when they have money problems themselves, it just doesn't make sense.
Insert me. Now I’ll be the first to tell you, don’t heed every advice I give with 100% certainty, I can be wrong myself. I ask you to question me, because only through analyzing and critical thinking can we all learn and grow. I have spent several years learning, several hundreds of hours learning and listening and I have learned how to create proven results for myself and others, with over a decade of personal testing. The majority of the knowledge I have comes from those who are better than me, those who are known experts.
Now let’s talk about the problem that most fitness plans and why they ultimately fail. The number one reason most fitness plans fail is they fail to look at the long term, and they fail to get to the root of the problem. Most people blame exercise, and many people blame you for not trying hard enough. Their solution is to run more, eat less, and take those supplements. Not only is that wrong but telling an overweight person to run more, take supplements or just simply eat less is like giving a solution to a problem without telling you how to solve the problem or understand what the problem is.
Many will say that you don’t have to change. They might say, “You can continue to eat what you love, just do this (insert solution).” Let’s be real, if you DIDN’T have to change, you wouldn’t even be looking for advice.
There’s a reason that for the majority of the developed countries in the world, about 1/5 of their total population are OBESE and the world obesity rate is at 13-14%, with 40% of the world being overweight. Two-thirds of the US population is considered overweight. It is because many are selling YOU on not learning to solve the problem yourself. They don’t give you any worthwhile information on how to solve it and keep the weight off. That’s why you see so many people try, but fall back to their old weight or higher.
The number one thing to look out for is what I call justifying information. There are people in this world looking for information to justify their beliefs and tell them it’s ok. Well, if you look hard enough, you will find something.
Insert McDonald’s justification study - http://www.today.com/health/man-loses-56-pounds-after-eating-only-mcdonalds-six-months-2D79329158
Saying it’s okay to eat McDonalds is ridiculous, the man in this study lost weight in the short run. But where is all the extra information on his exercise such as how much of what did he eat, and other variables?
The problem is that in the short run, any type of diet WORKS if you keep a calorie deficit. The problem is that many DON’T work in the long run because staying fit isn’t just about a calorie deficit
Major companies and corporations help fund scientific research to help justify their product or service and they leave out other necessary information.
That’s why over a decade ago, we believed drinking and eating things like dairy and consuming massive amount of carbohydrates was healthy. It wasn’t because dairy was good for you, it was because Big Agriculture companies funded research. Now everywhere you look, people are denouncing dairy, and they changed the food pyramid to the food plate.
Now you’re probably thinking, “Great Andrew. You are telling me the internet is a lie and a hoax. Don’t believe anything. How do I know what is helpful?” Yes, to a degree I would say, don’t believe everything you hear or read. Listen and learn to be critical. Not everything out there is bad, just learn to take everything with a grain of salt.
What is the solution? Well, that is simple. Losing weight is simple. It really is. We all know what to do, yet most of us aren’t doing it. That’s because it is simple. BUT, that doesn’t mean it’s easy.
But here’s the deal, a majority of you will not like it and you will not do it because it does not tell you want you want to here. Well, news flash! As my indirect mentor
Peter Voogd would say, “I’m not here to tell you what you WANT to hear. I’m not here to be your friend. I’m here to tell you what you NEED to hear.”
I’m here to help you. Just like becoming a millionaire is simple. We all know how to do it. There is information on how to do it but we just don’t do the simple things daily that compound and add up to it.
I can break out everyone who will read this into a few groups;
Group 1 will read it and ignore it because they are already skinny. They can eat or do whatever they want and be fine. That’s fine because many times, those people can do whatever they want until they are 40-50-60. After that age, they begin getting health problems and the problems “seem to come from out of nowhere.”
Group 2 will read it and ignore most of it because they don’t like it. They are stubborn. They honestly believe they can do whatever they want, or they just really don’t want to change. They refuse to put down that pizza or that beer.
Group 3 will read this and forget about it and move on, possibly implementing a few things, but nothing major.
Group 4 - The “5%. This is that small portion of the population that will learn, grow and take action. They will read this, be critical, take what they like and learn from it, grow from it, and act on it. Those are the people you will be seeing getting results, THOSE are the people you will begin asking “What are you doing?”, “How did you lose all that weight/lean out/gain muscle?”, “Wow you look different. You look great.”
Secret Group 5 - The people who skipped/skimmed the top half of the page and will likely only read what the bullets are, AKA, the people who will get little to little to no results.
Here it is, 9 Steps to begin living a Healthier Life
1.Eat Real Food.
See, I told you that it is simple. Really, it’s that simple, wait till you read the rest. Drop the fake, processed food. Eat nutrient rich food, and control your portions. You should not eat until you are full, you should eat until you are satisfied. The most important parts of your diet should be lean protein and healthy fats, however, vegetables should be a big portion of every meal. The reason you don’t like real food is that you don't know how to cook. The reason you don’t like real food is because you eat too much salt and sugar and it messes with your t
aste buds and brain.
Check out my Youtube video on salt and sugar: https://www.youtube.com/watch?v=00Kxs-q0v_A
2. Don’t Drink your Calories.
Exactly how it sounds. Stop adding daily calories through your drinks. Stick to healthy choices such as water and tea, and, no, juice is not healthy. This is big for beer and soda, but I’ll get to beer later. Soda really doesn't taste that good. It is that simple. There is a little taste but it tastes like carbonated water with sugar, because that’s what it is. Purge yourself and stick to water.
3. Exercise regularly, Daily.
This is big. You want to keep your body active, and your metabolism going. Some form of exercise daily should be a ritual for you. There are 24 hours in a day. You should only be sleeping 6-8 hours and I can guarantee you don’t work for the rest of the time. I would suggest doing a time audit and see where you are wasting time if you “feel” like you don't have time.
4. Weight lifting helps you lose weight.
There’s a common misconception that weight training gets you big and bulky. I mean that it is a common misconception because people decide not to weight train at all because they don’t want to get “big”. News flash, it takes a lot of time for that to happen. Plus, have you ever seen one of the many girls on instagram ? Or just look around the gym. Just cause you lift weights you won’t get big it help tone you out.
This is a great article if you want proof: https://www.t-nation.com/training/hierarchy-of-fat-loss
Basically what you need to know is that weight training produces the most fat loss. Plus, there is nothing against running, but when you compare the body of a marathon runner and a sprinter, more people want a more athletic look. Obviously, it is subjective but weight training will make you look more toned, and give yourself a more athletic look.
5. Cardio, long and steady cardio, can help if applied correctly. However, short intense cardio is the best.
This is where is where some people don’t understand cardio, because no one ever taught them. The paradox of long steady state cardio is that you actually do not burn many calories at all, over the long period of working out. However, the problem that arises isn’t that you don’t burn many calories, the problem is the after effect. Long cardio makes you much more hungry and that is where ALOT of people drop the ball and just gain back or gain back more than they lost. What is known as HIIT cardio (High Intensity Interval Training) is the most effective fat loss tool. Not only do you burn more fat in less time, it actually doesn’t put you in such a ravenous state that long endurance cardio does. Now that doesn’t mean long cardio is bad, used and implemented in the right way, it can actually be very helpful, it just should not be used as a main source of fat loss. However, if you have to pick between the two, HIIT is better.
6. Get up and move often. There is an every hour rule.
This is a pretty simple concept, however, not necessarily easy in practice. Sometimes time gets away from us and one moment we sit down to do something and a couple of hours later, we finally realize how much time has passed. You should strive to get up every 45-60 minutes, walk around, or just move. Not only does it help your health but it can help your brain too, if you are working.
7. Get good sleep, not too much, not too little.
We hear this a lot, and it’s because even though it is necessary, there are always complications. I am no scientist, but overwhelming research says that the 6-8 hour range is the target range. Any more than that and you’re being lazy. Any less than that and it will affect your health. And, yes, both sides of the spectrum can hurt your health. Let’s be honest, if you sleep more than 8 hours consistently, then you don't have anything exciting in life to wake you up, so you should look to change that. We all have times where we oversleep and under-sleep but you want 6-8 hours to be the standard. Also, it is recommended to try to keep the time you wake up, and when you fall asleep within 1 hour each day for consistency.
8. Drugs. Control or eliminate drinking, and smoking. Learn to control your life.
This is a touchy subject because people like to think subjectively here instead of objectively. I’m not going to tell you how to live your life. We have all gone through different stages of life with this, but there is one common factor. If you want to live a healthier, more successful life, both of these have very little place and add minimal value to your life. Drinking not only has a ton of excess calories, probably helped to personally add to my gut, but from an objective point of view, it is not good for your body or brain. Now, I won’t tell you that you have to eliminate drinking because you can keep drinking as long as you’re smart. However, the, “Let’s drink to get drunk” is a college thing that will get you nowhere later on. Like I said, we all have been there. I have been there. Just learn to be smart. Redefine moderation, 1-2 drinks per day is moderate but 7-14 drinks in a week isn't moderation. Smoking is another a touchy subject, cigarettes are one thing. They are, without a doubt, bad for you. Weed is another very emotional subject for people. Weed, in my opinion, is just like alcohol and will cloud your judgment. Some may say that weed isn’t as bad as some things but it is not good for you. The whole argument that “it has medicinal purpose” argument is invalid. Why? Because guess what else helps with illness? Methamphetamine helps ADD, and ADHD but that doesn’t mean you should take it. Oxy and morphine are used as well for medicinal purposes, but that doesn’t mean you should use them consistently. Sure, doing it here and there probably isn’t “terrible”, but if your doing it consistently multiple times a week you should probably check yourself on why you are smoking? Ask yourself why do you smoke? I won’t go on, but all I’ll say is that, in the long run, it isn’t good for you.
9. Learn to control your mind.
Your thoughts, beliefs, and emotions control your willpower, actions, desire, attitude and ultimately your life. If you can’t or don’t control your emotions or thoughts, you will get nowhere in life. Emotional intelligence is more important than your IQ. I touched on this in my other article, so I won’t belabor the point. I’ll conclude with, if you can’t control your inside then what happens outside will control you and that’s when you see people who constantly have bad stuff happen in life. Those are the “poor me” people. Don’t be part of that group. They get nowhere.
You can’t wish for the positive to happen and think or focus on the negative. Think about what you want, not what you want to avoid. Psychologists say we think about 60,000 thoughts a day with 80-90% of them being from the previous day, and marketing giant Madison Avenue can influence your thoughts and program a buying attitude with 2 dozen ad repeated, what do you think your negative thoughts do?
“Not worrying about your thoughts is like planting a garden and not watering the seeds, eventually weeds will grow”
10. Here's a little extra for finishing the whole article and not giving up on yourself
Unfortunately instead I am attacking you now. You didn't think you would get off scot free did you? The reason you haven’t reached your goals is because you haven’t been consistent and committed
Consistency and Commitment are King
Look it doesn't matter how much knowledge you know or the work you put in. If you are not consistent and committed results will not come. Don’t expect a body transformation in 30 days, not only is that realistic but it’s bad for you mind. Major result break points are 3 months, 6 months, 1 year, 1.5 years, and 2 years. While there are worthwhile changes in between, change does not happen overnight.
But we all know all of this, the question is why aren't we doing it ?
What’s your thoughts ?
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