Myth #1: Diets have to be perfect. What does “perfect
eating” even mean? I am not sure I
can even tell you. The diet world
makes us believe that if we enjoy some ice cream or a bowl of pasta, that we
have failed in a particular diet or we are “cheating”. This is the farthest thing from the
truth. I think the key question regarding
individual nutrition adherence is, “can I sustain what I am doing?” According to an article on bmc.org, 45 million Americans go on a
diet each year. Unfortunately
nearly two-thirds of Americans are also considered overweight. Many people go through this “yo-yo”
dieting and it is unsuccessful in the long-term weight loss journey. Whatever level you may be at, a solid
nutrition plan should be sustainable for you to follow over a period of time
and eventually stick as a lifestyle pattern. Because let’s face it, that is how results are achieved. If you despise being on the “diet” you
are following, you will not continue.
“Perfect” and “Clean” dieting needs to be redefined. How about sustainable, flexible, and consistent? Nutrition should not feel like you are
doing everything wrong. I say
master the basics: drink plenty of water, eat vegetables and fruits everyday,
eat adequate amounts of protein, eat a smart amount of whole grains and limit
your junk and processed foods. Go
from there. If you want to improve
your physique, sure, you need to improve your nutrition and become more detail
oriented. But you do not need some
unrealistic and extreme plan to be successful. What you need is consistency. Consistently eating nutrient dense foods and paying
attention to your calories most of the time will lead you to your results. Don’t over think it.
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| This is not "perfect" for everyone. Find what works for you, then it will be sustainable. That's what we want |
Myth #2 Lifting weights make you “bulky”. How you lift weights and what extent you
take it to will dictate the changes you will see in your physique. Proper nutrition adherence and a
focused lifting program is what leads to increase muscle size and volume. We want lean muscle on our frame. Now, not everyone needs to compete in
bodybuilding, but I do believe everyone can benefit from some sort of strength
training. In a
study published in the journal of Preventative Medicine, researchers at Penn State
College of Medicine found a link between strength training and a longer life. So in essence,
consistent strength training may be the key component to slowing down the aging
process. In my opinion, everyone
needs to strength train in some sort of fashion. The frequency of workouts will depend on the goal of the
individual. For general fitness
and strength, I recommend at least 2-3 days per week of hitting the
weights. The more definition and
sculpting you want to see, the more you need to be “under the bar”. Strength training done correctly, will
improve your lean muscle definition, increase your total body strength, boost
your metabolism, protect your bone and joint health, help you to keep your
coordination and agility and plays a vital role in preventing certain diseases. When lifting weights, focus on
controlling the weight and perfecting your technique. This will give you more return on investment. Haphazard strength training can
increase your chances of injury so it’s very important to learn how to lift
weights correctly. Invest in a
qualified coach to teach you how to strength train in a safe and effective
manner. It can be simple, do
something for the quads (squats or lunges), do something for the backside
(single leg deadlifts or deadlift patterns), push something (push ups or bench
press), pull something (inverted rows or chin ups) and hit your core (planks,
side planks, or farmer walks). Mix
and match your sets and repetitions; one week complete 3 sets of 10
repetitions. The next week perform
5 sets of 7 repetitions with a slightly heavier load with a change in the tempo
of the lift. There are multitudes
of ways to create variety with the above basic patterns. Strength train to move well and be
strong.
Myth #3: A workout should be grueling every time you
train. I don’t care if you are the
fittest person in the world, training to your maximum, training to failure, and
training at high intensities every training session is a recipe for bad things
to happen. If you train 2-3 times
a week, you can add appropriate intensity into each of those training
sessions. Since you are only getting
in a few workouts, you need to be efficient and keep the tempo of your sessions
high and focused. If you train
more than 4 times per week, you need to balance in low, medium and high intensity
training sessions appropriately.
It can be a simple design like a high/medium/low
training split. As you gain
fitness and improve your performance, a smart and balanced program design
becomes crucial to your success.
Adding in active recovery sessions that incorporate tissue work,
mobility and flexibility drills and dynamic movements are highly beneficial for
the longevity of your functional performance. Smart and focused training leads to consistent results. Hard and random training leads to injury
and burnout. Choose wisely.
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| It's ok to work hard, and push yourself, just be smart about the overall game plan. |
Myth #4: Carbohydrates are the enemy. Carbohydrates are one of the three
macronutrients us humans need for survival. Fruits, vegetables, grains, breads, pasta, rice, and beans
can all be healthy carbohydrate options. Candy, soda, pastries, and other sweets are considered
“unhealthy” carbohydrate foods.
How you choose and how much you consume, and how active you are, all
play vital roles in energy breakdown.
If you have gained excessive weight over the past 5-10 years, you may
have blamed carbohydrates because they are the easiest foods to over
consume. Then the mindset turns
against this macronutrient and you think drastically limiting them in your diet
will be the answer. As that may
work, you have to ask yourself, “is this sustainable to follow?” Weight gain happens because you have
been in a calorie surplus over the years.
Whether you have consumed too many carbohydrates, proteins, or fats, the
key component is that you have been in a surplus. Sure, lowering your late night chips and pizza can be a good
starting place, but look at the big picture. It’s not necessarily carbohydrates’ fault. It’s consuming too much food. Period. Before you eliminate one of our important macronutrients,
think about rearranging your approach.
Look at everything. How
much steak did you eat? How much
oil do you use when you cook? How
much peanut butter did you spread on your sandwich? How many salted cashews did you eat? How often do you go out to eat? How much alcohol do you drink each
week? How much salad dressing did
you use? How many chips did you
eat? How many sodas are you
drinking each week? How much rice
pilaf is on your plate? It’s a big
picture and blaming one macronutrient is poor logic. Move and exercise more and be mindful of all of your calories
and you will get leaner.
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| NOT ME! |
Myth #5: That your journey is linear. Going after your goals is more like a
deranged roller coaster. Up, down,
sideways, crooked, back, forward… The journey to your best self is not a linear
line to your goals. It is a path
of overcoming obstacles and
hardships. The key is to be
resilient, persevere, and learn from your mistakes. Understand that there will be days when you may not feel
like getting out of bed for your 5:30 am workout. But you know you still have to do it. It is not a sexy, “motivated all the
time” mindset. It is a strong
mental attitude that you have created that is obsessed with the process. You recognize that action is required
to achieving your goals. You do not
allow discouragement to ruin your ambitions. You must fight for the things you want to accomplish. You must get back up when you have
fallen. You must never give
up. This type of mindset and
philosophy will lead you to massive success.
Appreciate you reading. I am grateful.
Please join my private Facebook Coaching page for a positive
community that supports each other in our quest to success.
Peace
