Our bodies begin to change drastically after fifty: a more rapid decline in bone density and a greater loss in coordination and motor control. Fortunately, in most cases, all of these things can be slowed or reversed with the implementation of a good fitness program. It’s great to have strength or weight loss goals at this age, but, most importantly, it is the goal to protect one’s physical independence.

Balance Training

A good fitness program should include exercises to challenge and improve balance. One of the leading causes of premature death in older populations is falling. Improving balance can help prevent these falls altogether. Here are some great exercises to improve balance:

Balance Training: Single-Leg Bodyweight Deadlifts

1. Start from a standing position. Shift all of your weight to one leg.
2. From that one leg, bend at the hips to reach toward your toes while maintaining balance.
3. You should maintain a soft bend in your knee throughout the exercise.
4. Go as low as you feel comfortable maintaining your balance. You can perform this exercise next to a railing or other sturdy surface for added support.
5. Your back should remain flat throughout the exercise.
6. Repeat on both legs for the desired amount of time or number of repetitions.

Balance Training: Single Leg Step Ups with Balance

1. Using a low step or platform, step onto the platform using one leg.
2. At the top, pause for a few seconds while trying to maintain your balance on one foot.
3. Slowly lower yourself back to the floor and repeat on the other leg.
4. This exercise can be performed near a pole, or another tall piece of equipment to provide something to hold onto.
5. Increase the difficulty over time by choosing a taller platform and balancing on each leg for longer.

Balance Training: Single Leg Alternating Shoulder Press

1. Hold a pair of dumbbells at shoulder height.
2. Lift one leg. Maintain your balance on the other leg.
3. While balancing, lift one of the dumbbells overhead.
4. Slowly lower the dumbbell back to the starting position, and switch to lift the other dumbbell overhead.
5. Alternate back and forth, lifting one dumbbell at a time, until completing the desired number of repetitions.
6. Switch legs and repeat.

Strength Training

Aesthetic goals at this age are great, but there is still a benefit to lifting weights even for those not inclined toward such aesthetic transformations. To protect independence, an appropriate fitness program will focus on compound exercises that translate well to daily activities.

All of my over fifty plus clients’ programs include a hip hinge exercise to improve the ability to lift objects from below, carry variations to help improve bodily integrity when walking while carrying objects, and row variations to help combat rounding of the spine that can become more pronounced in these later years. Some great exercises to include:

Strength Training: Kettlebell Sumo Deadlifts

1. Stand over a kettlebell with a wide stance.
2. Toes should be pointed outward at roughly a 45-degree angle.
3. Bend at the hips and grab the kettlebell handle with both hands.
4. Keeping your chest up and shoulders pulled back, stand up to an upright position while holding the weight in front of you.
5. Your back should remain flat during the exercise.
6. To return the kettlebell to the floor, start by pushing your hips backward and keeping your chest pushed out.
7. Imagine touching the kettlebell on the imaginary line that runs from heel to heel.
8. From the bottom, repeat for the desired number of repetitions.

Strength Training: Farmer’s Carries

1. Hold a pair of dumbbells in your hands.
2. Maintain an upright, erect posture with shoulders pulled back and chest out.
3. Walk with the weights for about 10 yards (or using whatever space you have), then turn around and come back.
4. While walking, imagine balancing a book on your head and resist any temptation to swing the weights.
5. Increase the difficulty over time by adding more weight or increasing the distance traveled.
6. If necessary, place a box or bench at the end of your walk to provide a place to set the dumbbells down before walking back.

Strength Training: Suitcase Carries

1. Hold a dumbbell in one of your hands.
2. Maintain an upright, erect posture with shoulders pulled back and chest out.
3. Walk with the weight for about 10 yards (or using whatever space you have), then turn around and come back.
4. While walking, imagine balancing a book on your head and resist any temptation to swing the weight. Resist the urge to lean excessively to either side.
5. Increase the difficulty over time by adding more weight or increasing the distance traveled.
6. If necessary, place a box or bench at the end of your walk to provide a place to set the dumbbell down before walking back.
7. Repeat with the other hand.

Strength Training: Weighted Step-ups

1. Hold a pair of dumbbells at your sides.
2. Using a box or bench, step onto the raised platform until your leg is fully extended.
3. Start with a low platform (like an aerobic step) and no hand weights, and work your way up to higher steps and heavier weights.
4. You can use the other leg to help maintain balance at the top.
5. Using the same leg you stepped on the box with, slowly lower yourself back to the floor. Avoid banging your other foot on the ground.
6. Maintain an upright posture throughout the exercise.
7. Repeat for the desired number of repetitions, then switch sides.

Strength Training: Suspension Trainer Bodyweight Rows (TRX)

1. Grab the handles of a suspension trainer with a shoulder-width grip and palms facing toward each other.
2. Bring your feet forward and lie back with your arms fully extended.
3. Pull your body up with your chest coming towards the suspension trainer.
4. Keep your body straight during the movement.
5. Lower under control to the starting position with arms fully extended.
6. Increase the difficulty by taking additional steps forward, decrease the difficulty by taking steps backward.
7. Repeat for the desired number of repetitions or amount of time.

Strength Training: Resistance Band Reverse Flyes

1. Begin by holding a resistance band with hands about 12 to 16 inches apart. (More or less distance between hands to adjust the difficulty).
2. Arms should be parallel to the floor out in front of you.
3. Keeping your arms and wrists straight, pull the band apart until the band comes into contact with your chest.
4. Slowly return to the starting position and repeat.

Core Training

Having a strong core becomes even more important to protect the integrity of the spine during this stage of life. Back injuries can increase as a result of lifting heavy objects improperly, some of which can be improved through regular strength training as mentioned above.

Additionally, improving the strength of the core muscles can also help prevent back injuries and aid in improved balance. Some great core exercises include:

Core Training: Pallof Isometric Hold

1. Set a cable arm at chest height from a standing position.
2. With arms fully extended in front of you, the cable should move in a straight line away from the machine.
3. Grab the handle with both hands and bring it to your chest. From the center of the chest, extend your arms directly in front of you.
4. Hold this position for the desired amount of time.
5. Arms should remain extended and in line with your chest throughout the entire movement.
6. Keep the elbows tucked, and shoulders pressed down.
7. After reaching the desired amount of time, switch sides and repeat.

Core Training: Bird Dog

1. Start on all fours on the floor.
2. Suck your belly button in toward your spine.
3. Extend your right arm and left leg until they are as straight as you can make them.
4. Pause for a few seconds at this position and focus on balancing your body.
5. Slowly lower the limbs, and repeat using your left hand and right leg.
6. Try to prevent tilting your hips forward as you extend your leg backward.
7. Alternate sides and repeat for the desired amount of time or number of repetitions.

Core Training: Dead Bug (if lying on your back is contraindicated)

1. Lie flat on your back with knees tucked (feet flat on the ground).
2. Press your lower back to the ground (eliminating the natural gap between your lower back and the floor).
3. While keeping lower back pressed to the ground, lift the knees toward the chest and “crunch” with fingertips pointed toward the ceiling.
4. Alternate extending opposite arm and leg until fully extended.
5. Maintain the engagement in the core throughout the movement.
6. Maintain a normal breathing pattern during the exercise.

Core Training: Cable or Resistance Band Rotations

1. Set a cable arm at chest height from a standing position.
2. Start far enough away from the cable that the weight doesn’t bang.
3. Start with your entire body behind the line from the cable arm. With your arms extended, the cable should follow a straight line from the origin.
4. With arms extended at chest height in front of you, use your obliques to rotate your body 180 degrees (or as far as you can) in the opposite direction of the cable.
5. Arms should remain extended and in line with your chest throughout the entire movement.
6. Slowly return to the starting position.
7. Repeat for the desired number of repetitions, then switch sides and repeat.
8. If dizziness occurs, focus your eyes on a fixed point across from you during the exercise.

Core Training: Planks

1. Start on your forearms in a push-ups position with hands aligned with your eyes.
2. Pull your belly button toward your spine, tilting your hips backward (or up, toward the ceiling).
3. Squeeze your glutes and hold this position for the desired amount of time.
4. Be sure you don’t lift your hips up toward the ceiling, nor let your hips fall toward the ground.
5. Breath throughout the exercise.
6. If needed, perform the exercise from your knees to decrease the difficulty.

Core Training: Prone Cobra Raises and Holds

1. Start by lying on your stomach. Place your arms at your sides, palms facing up.
2. Squeeze your shoulder blades together and lift your chest off the floor.
3. While holding chest off the floor, squeeze your glutes and lift your thighs off the ground as far as you can.
4. You should be simultaneously lifting your chest and thighs off the ground–as if trying to fold yourself in half backward.
5. Slowly lower yourself back to the floor, and repeat for the desired amount of time or number of repetitions.
6. To complete an isometric hold, simply hold this top position for the desired amount of time before lowering yourself back to the floor.

The Key to Fitness Success After 50

The best thing to do if you are jumping back into training or starting exercise after 50 is to realize that you are doing the right thing and there is plenty of evidence to support your desire to be more active.

You may not recover as fast as you did when you were younger, you may not be as fast, as strong, or as flexible, but that won’t stop you from being fast, strong, and flexible.

Don’t compare yourself to someone younger or someone who has been active for decades. You still need to be consistent, dedicated and committed to achieving your goals, at your pace.

The post 15 Exercise Tips For People Over 50 appeared first on Breaking Muscle.

When people begin a weight loss journey, it makes sense that they place a heavy emphasis on the number they see on the scale. It’s easy to measure, it’s easy to track, and it makes it very salient whether you’re making progress toward the ideal body weight you’ve set for yourself.

So what’s the deal with weight anyway? How did this simple number grow to carry so immense weight and power? (Pun intended.) Well, because a lot of us have grown to equate our body weight (or ideal body weight) with a particular feeling—if we weigh a certain amount we’ll look a certain way. If we reach a certain number on the scale then we will feel a particular way about ourselves. Since it’s these feelings we’re after, we chase numbers on the almighty scale like some deity promising us immortality.

But, there is a problem. When we reach our sacred number we either:

1. Reach this goal and don’t feel the way we expect.
2. Reach the feeling we want but haven’t met our goal weight yet.

In either case, there is confusion and frustration swirling inside us. In the first case, we think our original ideal body weight might not have been enough. We need to get leaner and leaner until we achieve the feeling we’re after. (Leading to obsessive and unhealthy practices.)

In the second case, we might feel like we’ve fallen short of our goal. We feel good about ourselves and where we’re at, but something about those elusive few extra pounds gnaws at our accomplishments.

The Truth About Your Ideal Body Weight

The truth of the matter is that “ideal body weight” is more of a range than a hard target. And the ideal body weights on most charts can be wildly inaccurate. For example, according to those charts in most doctor’s offices, I should weigh about thirty pounds less than I do now. (And that’s at the upper end of my healthy range.)

According to my BMI I’m obese. During my first bodybuilding show I still weighed ten pounds over this upper threshold, and yet, my bodyfat percentage was under seven percent.

There will be a weight at which you feel your best. As long as your bloodwork comes out in good ranges, then your actual body weight is less important. I get it, it can be hard to set aside this number we see at our feet every morning.

Whether we can convince ourselves of its reduced importance or not, this information will still hold some meaning of progress for us. Instead of trying to ignore this, let’s instead dilute its power with a variety of other, non-scale forms of success that can also be easily tracked.

1. You’re Satisfied After Meals

One of the problems of eating highly-processed foods is that they don’t give you the same feeling of satiety as more nutrient-dense foods. As a result, you can eat a substantial amount of calories without ever really feeling full—leaving you going back for more.

By incorporating nutrient-dense foods into your diet, you should be able to finish your meal and feel satisfied (full but not stuffed).??

2. You Have More Energy

After getting into a regular exercise routine you may notice you have more energy in the morning and throughout the day (compared to when you didn’t exercise). This is one of the benefits of a healthy diet and regular activity. You might even find that you don’t need as much coffee or any at all!

3. You Get Better Sleep

You have an easier time falling asleep and wake up less throughout the night. Regular exercise and a healthy diet improve your overall sleep quality so that you feel more rested upon waking.

4. Your Clothes Fit Better

Maybe you have a pair of jeans that you weren’t previously able to get into, or perhaps your current clothes are fitting more loose than usual. How your clothes fit is one good indication of whether your fitness program is working or not.

Remember, muscle is smaller, per pound, than fat. Even if the scale may not change you could still be getting smaller.??

5. You’re Generally In A Better Mood

Exercise has been shown to provide mood-enhancing benefits. In fact, exercise has become more popular as a prescribed treatment for depression, as it can alleviate many depressive symptoms. Aside from direct mood-enhancing mechanisms, the increased self-esteem and confidence gained from regular exercise can also put you in a better all-around mood.

6. You’re Stronger and Don’t Tire As Easily

Perhaps you noticed you aren’t as out of breath after walking up a flight of stairs? Maybe you had to move something heavy and it didn’t seem as hard as it was before? Maybe you even accidentally broke something when trying to tighten it!?

If you notice you are stronger and less tired in your day-to-day life, then this is a good indication that your fitness is improving.

7. It Feels More Like A Lifestyle Than a Diet

Do you find that you naturally gravitate toward healthier food options? Perhaps you were forced to miss a workout, and something just didn’t quite feel right.

A good indication of progress is when fitness activities (food prep, exercise, logging, etc.) feel natural and not forced. These activities start to become part of your life, and as such it will be easier to maintain these healthy habits for the long haul.??

Consider Other Areas of Weight Loss Success

Are you making progress in these other areas? If so, chances are your fitness program is doing exactly what it is meant to do—improve your health, your appearance, and your overall well-being.

The post Ideal Body Weight is a Deceptive Goal appeared first on Breaking Muscle.

While the details differ from story to story, the foundation is exactly the same in every single iteration:

The hero’s journey is a tale as old as time. You can see it in just about any story we share with others, from movies (Star Wars, Harry Potter, Lord of The Rings, etc.) to television series and books.

While the details differ from story to story, the foundation is exactly the same in every single iteration:

1. The protagonist (hero) comes to the realization that their life is meant for something more—either through a process of self-discovery or by being thrust into this realization by circumstances. They receive some call to action, to which they initially refuse out of fear or uncertainty.
2. They meet a mentor who helps them navigate their new journey and gain new insight into their mission. This mentor dies or disappears after a short time, forcing the hero to navigate their new world on their own (through much trial and error). The hero will often meet a number of allies along the way—friends to help them in their journey. They also meet a number of enemies who ultimately try to stop them (some obvious, and some less so).
3. Along the way, the hero faces many circumstances that call into question their ability to succeed. However, each near failure (usually almost resulting in death) builds the confidence of the hero.
4. The hero eventually faces the main obstacle in their journey: the villain or challenge that led them on this journey in the first place. The hero is able to defeat and overcome this final obstacle.
5. The hero returns home a changed person. Life is never the same again because of these new experiences and perspectives.

This is a very simplified version of the hero’s journey (which normally has twelve different parts)—you can read a more detailed version here.

We can see this model at work in Lord of the Rings, Star Wars, and Harry Potter:

1. Frodo Baggins inherits Bilbo’s ring and becomes aware of its danger to his homeland. Luke Skywalker is thrust into the rebellion after his parents are murdered. Harry Potter begins receiving letters from Hogwarts and is introduced to the world of magic.
2. Gandalf helps Frodo understand the importance of destroying the ring, but is eventually separated from him for the remainder of his journey. Frodo meets the rest of the fellowship and is accompanied by Sam for most of his adventure. Obi Wan Kenobi teaches Luke about the force, but soon thereafter is killed by Darth Vader. Luke is accompanied by Han Solo and gang to aid in his quest to save the galaxy. Dumbledore provides useful insight into Harry’s past, but eventually is killed—leaving Harry to figure the rest out for himself. Harry has the help of trusted friends Ron and Hermoine, along with other allies.
3. Frodo’s near death experiences, being kidnapped by Orcs, and the betrayal of Gollum all help to transform him. Harry’s various trials, from the chamber of secrets to the goblet of fire, all challenge his abilities, teach him valuable lessons, and ultimately build his confidence for his final face-off against Voldemort. Luke’s initial battle with Darth Vader, from losing his hand to training with Yoda, all force him to grow into the Jedi necessary to overcome his main obstacle.
4. Frodo destroys the ring. Luke defeats Vader and The Empire. Harry defeats Voldemort.
5. Regular life is forever changed in these characters. The greatest example of this is in Frodo from LOTR. How is Frodo supposed to return to normal Shire life after saving the frickin’ world? He can’t, so he travels to live with the Elves. (This step becomes important later).

The Hero’s Journey Relates to Fitness

Your fitness journey unfolds in exactly the same series of events, and you are the hero of your story.

First, you have some yearning of wanting more—you are not satisfied with your life, or you are unhappy and disillusioned with your current circumstances. You have the realization that your life is meant to be more than what it is right now. Let’s call this the “yearn phase.”

There might be some initial push-back. You want something more, but don’t necessarily know what that is. This will almost certainly require you to step out of your comfort zone, and this causes some anxiety and fear which initially prevents you from beginning your journey. This is the “push-back phase.”

Something (a person, comment, or event) finally pushes you over the edge. You reach the point where avoiding this journey of self-improvement is no longer an option you can live with. This is when you seek your first mentor: it could be a book, online fitness program, new diet, or a trainer. Whatever it is, this “mentor” helps you learn some basic understanding of how to be successful. Let’s call this the “mentor phase.”

You eventually meet some allies along the way—old friends who join you in your journey and support your new lifestyle, or new friends who are traveling a similar road. These people help you stay on track and traverse the obstacles you are bound to face. You also meet some enemies: foods that cause you to overeat, people who (knowingly or unknowingly) sabotage your efforts, and old habits that try to prevent your success. This is your “allies and enemies phase.”

You face many trials and obstacles in your journey. You must learn to navigate social dinners, birthday parties, and food cravings. You have to complete exercises and workouts when you don’t want to do them. Sure, you fail some of the time. Other times, however, you have a win.

It may be a small win, but each of these small victories builds your skills and confidence to reach the next level. Maybe you made a smart choice when eating at a restaurant. Maybe you set a new personal record in the gym. Each trial and obstacle is slowly morphing you into the hero you are meant to become. We’ll call this the “trial and error phase.”

Next, you face your final villain. This may be the last ten pounds of your weight loss goal. This may be participating in an event that you were previously too afraid to do (for me this was how I summed up my first physique show).

In whatever form this final obstacle presents itself, this is where the most important realization happens. You realize the battle you’re fighting isn’t with your weight or the food you eat. You realize you aren’t fighting some external evil force that’s prevented you from being happy all these years.

You realize you’ve actually been battling yourself the whole time.

This is where you add some spice to the original story arc. It’s like saying Harry came to the realization that he was Voldemort the whole time, or that Luke Skywalker was Darth Vader (okay it was his dad, that’s pretty close). Mind blown.

Not only do you realize you’ve been battling yourself, but you internalize this fact. Let me explain the significance of this. When you recognize and identify that you are your main villain, and that you’ve transformed into a person that can defeat this evil-twin version of yourself, you have the powerful insight that you are in complete control of your destiny. This is the “achievement phase.”

After defeating your evil twin, you also come to the realization that your life can never be the same again. You can’t go back to your old eating habits or your old couch-potato ways. You come out of your hero journey a new person, both physically and mentally. You have new confidence, new skills, and a new outlook on life.

You are more prepared to attempt even bigger challenges, some of which might even excite you. (You can consider these the sequels to your hero journey. Although, unlike the movies, the sequels are usually just as good or better than the original). This is your “rebirth phase.” During this phase, you’ve basically become a dragon-slaying, world-saving, magic-wielding badass!

I am going to provide you tips for actions you can take at any stage of your hero’s journey. No matter what stage you might find yourself in, I am going to help you reach the epic conclusion. Below are some concrete actions you can take depending on which phase you find yourself in.

1. Yearn Phase

You feel deep down something about your life needs to change. Stop fighting it. Acceptance is the key to moving into the next phase. Accept that you deserve to be fit, healthy, and happy. You deserve to craft the life for yourself that you so desire. Accept that you have the power to become whatever and whoever you want.

In a world full of averages and statistics, there need to be outliers. Why not you?

What don’t you have? You don’t have the right to be these things. You’re going to have to work for it. This realization is what will lead you into the next phase of your journey.

2. Push-Back Phase

Change is your biggest enemy here. You know something isn’t right, or it could be better, but trying to change your current circumstances takes you into the unknown. You’re left with choosing between the devil you know—the actions and unhappiness you feel now—and the devil you don’t.

We are amazing creatures of rationalization. We can convince ourselves things aren’t as bad as we know, deep down, that they really are. You might feel unhappy with your body, but convince yourself you’re wrong because of the short-lived pleasure you feel going out to eat with friends. These fleeting events can mistakenly stack the pro-list in your pro/con analysis preventing you from taking any action.

“The only opinion that matters is how you feel about yourself, when you’re by yourself.”

Tim Bilyeu

Keep a journal where you evaluate your feelings when you’re alone. Think to the last time you had a moment of intense desire to change something about your life. Were you with other people, or were you alone somewhere contemplating your life?

This will help make abundantly clear all the lurking reasons why you want, and need, to make a change in your life. The first step to moving past the yearn phase is to come face-to-face with the pain of staying the same.

3. Mentor Phase

Intrinsic motivation is the desire to engage in a behavior because it brings you joy. Truthfully, no one is intrinsically motivated to begin an exercise program unless they’re already fit. (And they know what being healthy and fit actually feels like—damn good, BTW).

Therefore, your motivation to fight through the push-back phase will likely come from some external source. It could be another person in your life (a love interest maybe?), a special event (wedding pictures, duh), or even a comment made by someone in your life (“are you really going to eat another slice? Maybe you should slow down.”).

This is the moment that pushes you over the edge. Now the pain of staying the same is worse than the unknown of changing something about your life. Welcome to the game.

A good mentor is invaluable to your success. (Think of where Harry would be without Dumbledore!) A good mentor, someone more experienced in the area of interest than you, can provide valuable tips and insight into where to begin your journey.

This is the point in which I would recommend looking into hiring a personal trainer, or getting involved in some sort of group fitness class. If finding a good trainer proves difficult, even a friend who is passionate about exercise and nutrition can be of benefit. They will help motivate and support you, and can fill in any blanks about getting started.

4. Allies and Enemies Phase

Once you’ve begun your journey and found a mentor, you soon realize your mentor cannot be by your side for every moment. This is where you’ll begin to distinguish between allies and enemies. Allies are your friends who are supportive of your goals.

They may have no problem changing where you go out to eat because you want to make better food choices. They have no problem waiting to go out until after you’ve completed your workout, or they simply respect your decision to not order dessert whenever you’re out together. They might be a workout buddy or even someone you met in a fitness class. Regardless, hold these people close. They will act as positive reinforcement toward your fitness goals.

If you find you don’t immediately have any allies, you can learn how to build your team of allies.

Likewise, along with allies you will confront enemies. These could be unsupportive friends or family who question the healthy changes you’re trying to make. It could be the realization that keeping certain foods in the house leads to your downfall. (Yes, some foods can be considered “enemies,” too.) Be aware of how these enemies influence your decisions in the wrong direction, and commit to avoiding these foods that cause you to go off the rails.

The key to battling the negative influence of enemies is to spend greater amounts of time around your allies and have good strategies in place for battling the influence of enemies.

Keep in mind that your friends and family members can be considered “enemies” in regard to their influence on your fitness goals. This does not necessarily mean they are bad people, or even that they are doing it on purpose.

We have to remember that whenever we decide to make big life changes, we are also causing a change in the lives of those close to us; everyone is affected in some way. The difference is that we are choosing these changes. They are not. And not everyone is open to those changes in their own lives.

5. Trial and Error Phase

This is the longest phase of the hero’s journey. This is the period of time when you’re simply grinding it out. You have a plan in place, you are starting to have a better idea of what healthy eating looks like, and are starting to see some real progress toward those goals you’ve set.

However, this is all a learning process, so failure from time to time is an inevitable part of the process. The key thing to remember is that failing does not make you a failure. Quite the opposite, these periodic failures can strengthen you and teach you valuable lessons for the future.

Maybe you went out to eat with a friend and made poor choices that led to overeating. You could beat yourself up over failing to stay on track, but you could also realize you learned a valuable lesson on the importance of planning ahead when going out to eat.

During the trial-and-error phase you are experimenting to find what works best for you—the eating methods, healthy foods, and workouts that you enjoy and can maintain consistently. Remember, sometimes knowing what not to do (or what doesn’t work for you) is just as important as knowing what does work.

6. Achievement Phase

This is the moment it all becomes worth it. You’ve achieved that goal you set for yourself, and it feels amazing. However, you’re also experiencing some emotions you weren’t expecting. By now you’ve spent so much time working toward these goals that when you reach the achievement phase you might feel a little lost and unsure about what comes next.

To overcome this lost feeling you need to set new goals. But, how do you find new, meaningful goals to set? The solution: focus on the new person you’ve become. At this point you likely have a much better sense of who you want to be. With this understanding, you should be able to set even more goals (some fitness related and some not) that allow you to continue growing into this person.

For example, when I lost over 80lbs I didn’t know what to do afterwards. I struggled with my weight my whole life, often thinking I would never lose it, yet here I was having successfully lost all of the extra weight.

However, I also grew to become someone who wanted to be the opposite of the inactive, shy kid I was growing up. I wanted to radiate confidence and have the ability to perform physical tasks unimaginable to my younger self.

Since then I’ve run a marathon, competed in two body-building shows, started a fitness business, and become comfortable (and even excited about) speaking in front of large crowds. Each goal has brought me closer to the ultimate version of myself—the vision that was crafted during my weight loss journey.

7. Rebirth Phase

The achievement and rebirth phase have a ton of overlap. Truthfully, the achievement phase begins when you’ve reached your goal, and ends when you lose the “on top of the world” feeling. This means the achievement phase is actually the shortest phase of all, and you generally will move right into the rebirth phase.

The rebirth phase is the moment you begin to recognize that you are not the same person who started this journey. You’ve grown in immeasurable ways. You are the phoenix rising from the ashes of your old self. The most important thing to recognize here, and the most important for your long-term success, is the realization that you can never go back to that old version of yourself—or that old lifestyle.

By now, however, these changes should be welcome. All of your goals going forward will be through the lens of these new values and skills you’ve acquired over the course of your journey. You are that much closer to unleashing your full awesomeness on the world. But don’t stop here—keep going with new and more challenging goals.

You are the hero in your story. Never stop the journey!

The post What Harry Potter Can Teach You About Fitness appeared first on Breaking Muscle.

Yo-yo dieting—the process of losing weight and regaining it repeatedly—plagues many people who struggle to maintain a long-term fitness plan. There are many reasons why this happens: restricting calories too heavily, reintroducing calories too quickly, not building healthy habits that you can stick to, and going back to old eating behaviors once the weight is gone.

Chances are if you’ve been struggling with your weight for an extended period of time, more than likely you’ve screwed up your metabolism.

Yo-yo dieting—the process of losing weight and regaining it repeatedly—plagues many people who struggle to maintain a long-term fitness plan. There are many reasons why this happens: restricting calories too heavily, reintroducing calories too quickly, not building healthy habits that you can stick to, and going back to old eating behaviors once the weight is gone.

Studies have shown that individuals who yo-yo diet over an extended period of time actually build a propensity to gain extra body fat. ^{1, 2, 3} In other words, they make it easier for their body to gain weight. This is a disheartening fact, given that many people who fall into this category want nothing more than to achieve their sought-after, healthy, and fit body. Yet, ironically they are actively making it harder to achieve.

Much of the processes that occur to produce this yo-yo dieting effect occur because of a well-understood process called metabolic adaptation. (If you’d like to follow the rabbit hole of related articles, you can read more about metabolic adaptation here.) Suffice it to say that metabolic adaptation is the natural process of energy conservation that your body uses when you go into a caloric deficit. Over time your body will adjust its metabolic (caloric) needs to account for this reduced calorie intake.

Therein lies the problem. Once you have successfully lost the excess body fat, your metabolism is likely running at a slower rate than when you first began your fat-loss diet. If you jump right back to consuming pre-diet calories, you will regain all or most of the weight back. Even your previous maintenance level of calories may now become a calorie surplus.

Does this mean that in order to maintain your results you are doomed to eating fewer calories for the rest of your life? Not at all. Luckily, there is a process that can help restore your metabolism to its pre-diet levels.

Reverse Dieting

Based on the set-point theory of body weight, reverse dieting is the process of reintroducing calories into your diet in a controlled manner. The set-point theory states that the human body has a weight range at which it functions optimally, and therefore will fight to stay within this range.

When you eat fewer calories, your metabolism slows down to avoid falling below this range, and when you eat more calories your metabolism speeds up to avoid going over. The key to a successful reverse diet is in the controlled re-introduction of calories. Increase calories too quickly and it will lead to excessive weight gain.

Important terms to know:

• Calorie Maintenance = calories that maintain current body weight
• Calorie Surplus = calories that lead to weight gain
• Calorie Deficit = calories that lead to weight loss

Step 1: Determine Your Maintenance Calorie Level

Remember, your maintenance level is the number of calories you need to eat daily (given your activity level) in order to maintain your current weight.

While there are various mathematical formulas you can use to estimate this value, the surest way to reach an accurate answer is trial and error. For a week, consume the same amount of calories and routinely check your body weight (daily).

If your average body weight over the course of this time remains unchanged, then that is your maintenance calorie level. If your weight has increased, reduce your calories by a small amount (usually 100-250 calories is sufficient) and repeat the process until your weight stabilizes. If your weight has decreased, do the reverse and add a small number of calories.

If you’ve been dieting for a prolonged period of time then you will have to add some calories to your diet right off the bat.

Step 2: Maintain Calories at Maintenance Level

Once you’ve established your maintenance calorie level, remain here for another week or two. This begins the process of allowing your body to adjust to the new calorie level without leading to excess fat accumulation.

Continue to regularly check your bodyweight to ensure the average over the course of the week remains unchanged.

Step 3: Increase Calories

After a couple of weeks at maintenance, and given that your bodyweight has stabilized, add additional calories at a rate of 5-10% of your daily total. For an individual with a maintenance of 1,400 calories, this is only an addition of 70-140 calories per day.

Note that this is a small increase—enough for an extra small snack during the day. You will not, by any means, be letting yourself go crazy. If you’ve reached the point of requiring a reverse diet then likely your body is going to be very sensitive to large calorie increases.

Step 4: Repeat Step 3

After remaining at your increased calorie level for a few weeks, and so long as your body weight is stable (not increasing or decreasing), repeat step three again by adding an additional 5-10% for another period of two to three weeks.

During this time, you should keep tabs on your weight more closely than usual to watch for any changes. You may find you will repeat step three numerous times before you “peak,” or reach the point where you can no longer add additional calories without substantial weight gain. Substantial weight gain is defined here as a weight gain of more than five pounds. (Weight gain of anything less than five is normal and even expected during a reverse diet).

Step 5: Maintain

When you’ve “peaked” (can no longer increase calories without substantial weight gain) maintain this new calorie level for at least 3-4 weeks.

This will ensure that your body has time to adjust to this new maintenance level. After this three to four week period, and given that your weight is stable, you can then feel free to return to a caloric deficit in pursuit of continued fat loss.

It is always good practice, and optimal for long-term success, to complete a reverse diet after any type of weight loss. The total length of the reverse diet will depend on numerous factors, including length of the diet, amount of calorie deficit (larger deficits are harder on the body), and final body fat percentage (very low-fat percentages are stressful on the body).

Alex’s 6-month Reverse Diet In Action

It’s August and I’m nearing the end of a “summer cut”—the colloquial term for dieting in the summer to get a beach-ready body. (I never said I’m not a little vain.) I’m sitting at just over 197lbs and consuming just under 2,500 calories every day. My weight and body fat aren’t budging. I’m stuck and my only solution is another reduction in calories.

Another calorie reduction is not in the cards for a variety of reasons. After my fitness show in October 2016, I weighed in at 180lbs, and bottomed-out at my lowest calorie intake of 2,000 calories. Now I was nearing that same calorie-level but weighed almost twenty pounds heavier. This is a clear sign that my metabolism wasn’t functioning at an optimal level.

A variety of factors were affecting this outcome. The most obvious was preparing for my fitness show the year before. An event like that places extreme stress on the body and reaching such low body fat percentages often leads to reduced hormonal function, reduced metabolic output, and an insatiable hunger.

All of this led me to gain nearly 30 pounds within the eight weeks following my show. The production of the hunger hormone ghrelin—responsible for increasing appetite—was in overdrive, making me feel insatiably hungry all the time. Its counterpart, leptin (responsible for making you feel full), was pretty much nonexistent.

As a result, I physically didn’t get full. I either ran out of food or made myself sick, which led to a rapid accumulation of extra weight. Such a rapid increase in weight doesn’t give the body enough time to adapt. This means my weight and metabolism didn’t increase proportionately. My weight was up, but my metabolism wasn’t.

Another likely cause is the long-term effects of yo-yo dieting. For many fitness enthusiasts focused on building muscle mass the process is commonplace: gain extra weight in the winter to build mass, then shedding excess fat in the summer to reveal your hard work.

The issue with this never-ending cycle is that skipping a maintenance phase—where you aren’t gaining or losing—doesn’t give the body a chance to settle into a metabolic rhythm. These constant changes continually stress the body. Truthfully, I hadn’t allowed my body to stay at a maintenance level for any substantial length of time in many years.

Steps 1 and 2: I begin my reverse diet assuming that 2,400 calories are pretty close to my maintenance level, given that my body weight wasn’t changing very much over the previous few weeks.

Step 3: I immediately add an additional 240 calories (10% of 2,400). I remain at this intake for just under four weeks. At this point, my weight is stable with minimal changes across the average span of a week. (Note: it is completely normal for your body weight to fluctuate many pounds throughout the course of a single day. This is why I encourage you to look at the average across an entire week).

Step 4: My weight is doing well, really well—in fact, so well that I can increase by another 10% (an additional 264 calories—2,900 total). Here I remain for another three weeks.

After three weeks maintaining my second increase, I actually lose weight. (Note: in some cases, individuals will find that they lose weight at the beginning of a reverse diet. However, this shouldn’t be an expected outcome for most people.)

I continue repeating step three until I reach 3,400 calories at a body weight of 201lbs, just after the holidays. Notice I’ve gained a little less than five pounds overall, but I’ve increased my daily calorie intake by a disproportionate 1,000 calories per day.

Step 5: Throughout the month of January I simply maintain this calorie level with negligible weight gain (a pound here or there). I notice that the most recent increase to 3,400 calories has led to a more rapid weight gain than all previous increases. This is a good indication that I have peaked, and further increases wouldn’t be beneficial. Knowing when to end a reverse diet is just as important as knowing when to begin one.

Consider the Reverse Diet

The total length of a reverse diet will depend on the severity of your dieting history. However, if you’ve gone more than a year without simply maintaining your body weight, then I highly encourage you to think about completing this process. It will leave you much better off and help you set up for long-term fitness success.

By completing this process I’m now in a much better position to alter my body composition, as well as be at a better starting point for preparing for my next show. By reintroducing calories in a controlled manner, I was able to improve the functioning of my metabolism.

This process is the piece that many people miss, which is part of the reason so many people fail to maintain their weight loss. However, you should now have a good (at least basic) understanding of how to keep your metabolism healthy and recover from any prolonged period of calorie restriction.

The post Fix Your Broken Metabolism appeared first on Breaking Muscle.

Every trainer has had a client who simply loves to exercise. These clients love pushing themselves to get better, are constantly aiming to set new PRs, and will quickly inform you when a workout is too easy. They often remind us of how fun our job can be. One day, however, it could happen that they find out they’ve been diagnosed with a serious medical condition that will affect their health at large, as well as their ability to exercise.

This article is for trainers to help them navigate how to help a client in this position, and for clients to understand what they should expect if their trainer is paying attention to their needs. While the specific medical condition will vary, the goal and challenges are the same: how can a trainer help the client that is used to limitless, intense exercise adjust to the new boundaries their condition may cause and maintain an active lifestyle?

Do The Research

When a client comes to a trainer with a new medical diagnosis, it is his or her responsibility to learn as much relevant information as they can about the effect of the condition on that client’s exercise program. The first step should always be to get into contact with the client’s doctor (with the client’s permission).

From the doctor, a trainer may be able to learn blacklisted exercises and any relevant information about the relationship between physical activity and the potential onset of symptoms.

Unfortunately, unless a client is severely overweight, many doctors will be quick to write off exercise as a priority for the client. They’ve got their hands full dealing with the treatment of whatever medical condition has presented itself, which is considered the higher priority in managing their patient’s health.

Therefore, a trainer will often find they have to do some research on their own. They can use Google searches to find articles and research studies that can provide additional insights into programming considerations given these new limitations. It’s not that difficult to find reliable information if you take the time.

For example, I had a client come to me with a condition called idiopathic intracranial hypertension (IIH)—a condition most often seen in young women where pressure inside the skull increases without an apparent cause.

Her symptoms included tingling and numbness throughout her body, headaches, ringing in her ears, neck and shoulder pain, as well as vision abnormalities. Many of these symptoms were exacerbated when she performed any type of strength training, and her doctor’s only guidelines were to reduce intensity.

After this client reached out to me, I spent about two weeks of intensive research online to become as familiar with the condition as possible. Through that independent research I was able to establish additional exercise guidelines, including no prone or supine positions, no caffeine intake, and avoiding the valsalva maneuver during lifts.

Even a seemingly small change, like switching from a conventional to sumo deadlift, helped to reduce the amount of head movement and resulting pressure change. Through this newly uncovered information, we were able to implement a strength program that allowed her to progress while also reducing the onset of her symptoms.

Be Prepared To Scale Back

These fitness-loving clients enjoy being pushed in their workouts. However, high amounts of physical stress can often be counterproductive, ineffective, or even downright dangerous for clients suffering from some medical conditions.

In cases where the client is used to high-intensity workouts and is unlikely to reduce intensity on their own, it is up to the trainer to appropriately scale back the client’s sessions to a manageable level. There may be some resistance at first, but trainers should kindly remind their client the importance of proper recovery and the avoidance of any potential negative side-effects related to their condition.

I had a long-time client return to me after her second bout with cancer. When she returned she was still suffering from the side-effects of her chemotherapy, including: extreme fatigue, appetite changes and some nausea.

This particular client was used to being very active. Just prior to her diagnosis she had trained for her first marathon, and had been regularly lifting with me for a number of years—she was exercising almost every day of the week.

Even though she was eager to return to her former level of activity, it was clear that pushing too hard would leave her extremely weak for days afterward. On numerous occasions, we had to discuss the importance of scaling back to ensure she could remain active without suffering the consequences of pushing too hard before she was ready.

Encourage Client Feedback

Learning as much as a trainer can about their client’s diagnosis will help them uncover appropriate exercise prescription considerations, but even that will only take them so far.It is of utmost importance that they constantly remind their client to provide honest feedback about how they feel, both during and between workouts.

These highly active clients are used to being superstars in the gym, and will likely remain silent to avoid “complaining” to their trainer. However, it’s important that the client takes an active role in mitigating and managing the onset of symptoms by being forthright about how they are feeling during workouts.

When training a client who suffered from fibromyalgia—a condition characterized by widespread muscle pain—it was clear that overall intensity had to be controlled. What wasn’t immediately clear was that squats affected her knees more than any other lower body exercise (even with considerable focus placed on proper form).

There was no indication that this was something to consider, especially since she could perform other lower body exercises just fine. It was only after some clear signs of discomfort that she finally told me that squats really bothered her after the workouts.

It’s important that you continuously seek the client’s feedback about how they’re feeling. Remind them that pushing through pain or discomfort isn’t productive, nor is the need to substitute exercises, or scale back intensity, a sign of weakness.

Be Empathetic

As a trainer, the most important thing you can do for a client who has just experienced a serious medical diagnosis is to be as empathetic and understanding as possible. Keep in mind, these individuals have just had their lives turned upside down, and they may be in a grieving process about their diagnosis and the new limitations it imposes.

Many might even struggle with the motivation to return to the gym at all. It is important that a trainer remain a consistent source of positive reinforcement, motivation, forgiveness, and a gentle nudge for them to keep taking care of themselves. The trainer may even find it is up to them to reach out to a client after they’ve been diagnosed to get them restarted on a fitness plan.

Here are some other medical conditions that require mindfulness of the above considerations:

• Heart Disease
• Carotid Sinus Syndrome (CSS)
• Chronic Obstructive Pulmonary Disease (COPD)
• Cancer Treatment
• Hashimoto’s or other Hypothryroidism
• Behcet’s Disease
• Chronic Fatigue Syndrome
• Athritis (Rheumatoid or Osteoarthritis)
• Lupus
• Multiple Sclerosis (MS)
• Ehlers-Danlo’s Syndrome (or other hypermobility spectrum disorders)
• Degenerative Disc Disease
• Lyme Disease
• Migraine Disorders
• Ménière’s Disease
• Positional Vertigo

With everything a client is going through physically and mentally, the last thing they need is a trainer who isn’t being considerate of the new realities they’re facing. This is why learning about the medical condition, appropriately mitigating and managing symptoms by adjusting the workout intensity, and listening to the client about their physical experience during the workouts is so important.

If the trainer can maintain the same (or greater) level of care and trust as they did when they were constantly pushing for PRs, then they can help their clients continue their fitness plan in spite of any medical diagnosis they face.

Clients must also learn to understand their own situation and provide honest feedback on their experiences. There is nothing wrong with truthful. Your health is more important than your ego.

The post The Essentials of Working Out Under a Medical Diagnosis appeared first on Breaking Muscle.

However, accompanying these new textures and flavors comes a long list of ingredients that are hard to decipher, let alone pronounce. And while they are pitched as a nutritious alternative to traditional snacks, protein bars may not always be as healthy as claimed. Many of the most popular protein bars are filled with sugar alcohols and fiber substances that can cause stomach discomfort—making these snack alternatives potentially harmful for some people. The ability to choose healthy ingredients and avoid unwanted ones makes the “build-your-own” option appealing for those who want more control.

Bake Your Own Bars

Bakebars are do-it-yourself protein bar kits—the meal service subscription equivalent for protein bars instead of meals. Each box comes with pre-portioned ingredients, so all you have to do it simply mix everything together and pop it in the oven to create a week’s worth of healthy, protein-filled snacks. Additionally, Bakebars pride themselves on using all-natural, plant-based ingredients. There is no whey protein, processed fiber ingredients, or sugar alcohols. Instead, they use ingredients like natural nut butter, oat flour, plant-based proteins and natural sweeteners like honey. Bakebars are also gluten, soy, and dairy-free, making them diet-friendly for everyone.

Each box makes ten bars and comes in four flavors: peanut butter crunch, chocolate chip, peanut butter chocolate chip, and oatmeal raisin. Making the bars is as simple as mixing the ingredients, adding water and popping in the oven for about 20 minutes. Each kit contains all of the ingredients you need: you simply have to supply the mixing bowl, oven, pan, and water. Combining some of the ingredients (the nut butter and honey) can require a little bit of elbow grease, but there are instructions included to gently heat the nut butter to make it easier to mix.

Nutritionally, these bars are on par with other standard protein bars. Each bar (54g) contains 230 calories, 10g of fat, 25g of carbohydrates (6g of fiber and 9g of sugar), and 12g of protein. Once baked, they can be stored in the fridge for up to two weeks or in the freezer for up to five months.

My Bakebar Experience

I tried two different flavors: peanut butter chocolate chip and oatmeal raisin. Both have an undertone of “earthy” flavors, but this is typical of bars containing all-natural ingredients. As I mixed the ingredients I would periodically taste the dough at different stages (because who doesn’t lick the bowl when they bake?). I was surprised how much I disliked the peanut butter that was included in the peanut butter chocolate chip kit. It was very salty with almost zero sweetness. The taste got a lot better, however, once the honey was added. Once combined, the mixture actually became quite tasty.

I enjoyed the oatmeal raisin flavor the most. The cinnamon was the star of the show in this kit, and if you’re a fan of cinnamon then this flavor will be your favorite, too. Along with the other nuts and seeds that are often included in the kit, the entire experience reminded me of eating a cinnamon-based granola. (Yum!)

The bars can be stored in either the refrigerator or freezer. Storing and eating them directly from the freezer makes them crunchier—most similar to traditional crunchy granola bars. Eating them from the fridge, or letting them sit out awhile at room temperature, softens the bars. However, if you let them soften too long they will lose their integrity and won’t stay intact. (This could be a perfect way to use them as a mix-in for a parfait.)

The two biggest concerns I have about Bakebars is the fact that they need to be kept cold to stay together, and (possibly as a result of being kept cold) they can sometimes feel pretty dry when you eat them. One of the huge benefits of protein bars, in general, is their convenience. Because packaged protein bars are shelf-stable, you can keep them in the car, at the office, or even in your bag in case you need a quick snack on-the-go. While you could easily store a Bakebar in your bag on the way to the office, leaving it there for an extended period of time will turn it into a granola crumble.

Good for Quality, Not for Portability

Overall, these DIY protein bar kits are a good option for anyone who likes to pay attention to the quality of ingredients that go into their food, anyone following a mostly plant-based diet, or for anyone with gluten, soy, or dairy sensitivities. The price per bar is right around what you would expect for other store-bought protein bars (about $2.50/bar). If you’re looking for an all-natural snack option to keep handy around the house or at your office, then these bars make a healthy, filling option.

The post Personalize Your Snacks with DIY Protein Bar Kits appeared first on Breaking Muscle.

Why should this be any different from finding success with a nutrition plan? When it comes to food intake, most people fall into one of two categories: moderators or abstainers.

Moderators feel restricted by the concept of “off-limits” foods, leading to feelings of depravity. They are better off with more frequent, controlled indulgences and can easily control this intake to reasonable amounts (a few bites of dessert or only one cookie out of the package, for example). Moderators are better at regularly including their favorite treat-foods into their diet in reasonable and controlled amounts.

Abstainers feel a moderate intake of guilty-pleasure foods doesn’t exist. Whether fun-sized or family-sized, everything is a single serving. Yet, abstainers can cut foods out of their diet cold-turkey without feeling deprived. Abstainers are better off eliminating all treat-foods from their diet and including more infrequent (yet often larger) indulgences.

The “Pint Test”

How can you decide whether you are better off moderating indulgences, or abstaining from them altogether? There is a very easy test you can use to figure it out—I call it the “pint test.” Ask yourself, are you the type of person who can open a pint of ice cream and have just a little bit of it at a time? If you can successfully eat just a few spoonfuls before returning it to the freezer, then you are likely a moderator. However, if you can’t imagine NOT finishing a pint in one sitting, you’re more likely an abstainer. (This test works with any food that tickles your fancy—for those who don’t/can’t eat ice cream.)

Regardless of which category you fall into, society tends to judge whether or not you’re “doing it right.” That is, the moderator approach is often held as the “healthy” approach to eating. It is a common perception that if you can’t have a relationship with food that allows you to be mindful of your intake, while simultaneously being able to indulge in your favorite foods and control your portions while doing so, then you must have a broken relationship with food (and thus, you’re judged as pretty broken, too). In other words, being an abstainer is seen as having a poor relationship with food—sometimes bordering on disorderly.

As a self-proclaimed abstainer, I’m calling BS on the notion that you can’t healthily and happily subscribe to this method of eating your favorite treats.

Fitting The Mold

Research is clear on one fact: as a society, we are losing the battle with obesity. More people than ever are starting to get active and take their health seriously—the fitness industry is booming—and yet the obesity rates continue to rise. There are many variables that contribute to these poor outcomes, and one such variable is the incessant need to try and fit round people into square holes.

If you are an abstainer, trying to live by the rules of moderators is more likely to lead to constant failure and overindulgence. Remember, once an abstainer starts to consume a “restricted” food their self-control plummets—one piece of cake turns into half of the entire thing, or one cookie turns into the entire package. By trying to eat these foods in moderation, you’re more likely to stimulate eating episodes that involve multiple pints of ice cream or three packages of cookies within a single week totaling hundreds (or thousands) of extra calories.

Why are the methods of abstainers (infrequent but large, single-sitting consumption of treats) seen as unhealthier than moderators? This may be because people will look at the differences between consumption methods at the micro-level. We most often view our calorie consumption on a daily basis—a certain number of calories we have to spend on food over the course of the day. By limiting our view to one day, it’s easy to see why the idea that only eating one or two cookies is healthier than eating a dozen.

Calories Don’t Reset

However, calories aren’t limited to the confines of any single day; there isn’t a magical time of day when your calorie allotment suddenly resets for the next day. Instead, you could begin to evaluate calorie consumption as a rolling weekly total. Once you consider your calorie allotment over a larger span of time, the differences between these self-control strategies doesn’t seem so drastic.

For example, if your daily calorie goal is 2,000 calories, then your weekly total equals 14,000 calories. Imagine you consume 1,000 calories from cake in single, 250-calorie pieces, two times a week over the course of two weeks. Now compare this to consuming all 1,000 calories of cake in four pieces, eaten on the same day, but only one time over the same two-week time period?

According to Dr. Mike Israetel, Co-Founder and Chief Sports Scientist at Renaissance Periodization, there is no meaningful difference between these approaches: “If you control your calories over the course of the day or even the week, there are no definite negative health effects of eating a large volume of calories in one sitting. In other words, there’s nothing about the practice, per se, that’s unhealthy or will lead to higher levels of fat gain to any meaningful extent.”

Rebecca Livingstone, Registered Dietician from London Ontario, Canada, agrees with Dr. Israetel that there’s not much difference at all in the grand scheme of things: “…consuming a much higher amount of calories (no matter the source) during a single day or sitting is less likely to result in weight [gain] than consistently overeating calories.”

The prevailing research supports the positions of Dr. Israetel and Livingstone. Our bodies tend to acutely increase metabolic activity after a large intake of calories in order to help maintain a stable body weight. Additionally, studies have found that we will naturally eat less over the following few days to make up the calorie balance.^1,2 Among individuals who maintain a stable body weight, meal-to-meal caloric intake might vary somewhat but the general trend over a longer duration remains at a stable level.

There are some important caveats to these indulgent, “mega-meals,” according to Dr. Israetel:

• Individuals prone to acid reflux might find their symptoms exacerbated for a few hours following these large meals.
• Consuming a larger than usual amount of food in a single sitting can cause distress of the GI tract in some individuals—causing noticeable discomfort.
• Sleep can be negatively affected if these large indulgences are consumed too close to bedtime. Dr. Israetel recommends giving yourself at least four hours from the conclusion of your celebratory “cheat meal” before lying down to sleep.

Indulging Versus Bingeing

It would be an oversight not to touch on binge-eating disorder, which many might find eerily similar to the methods of an abstainer. Bingeing is defined, rather vaguely, as “eating, in a discrete period of time (often a two-hour window), an amount of food that is larger than what most people would eat in a similar time frame under similar circumstances.”³ Additional criteria include a loss of control when eating, eating more rapidly than usual, and often eating alone during binge episodes due to embarrassment overeating behaviors. Additionally, sufferers of binge-eating disorder will often show non-purge compensatory behaviors following binges, including both excessive caloric restriction and exercise.

You’d be hard-pressed not to see the resemblance between binge-eating and the methods of abstainers. However, here is my argument why they are different.

Every person likely satisfies the criteria of a binge-eating episode, on occasion. Thanksgiving is a prime example of just this sort of occasion. The vagueness of what is defined as enough food to be considered a binge makes it hard to pinpoint the moment when over-indulging becomes pathologic.

Not all abstainers feel embarrassment over their indulgences, and won’t necessarily feel the need to consume these treats in solitude. Abstainers don’t need to refrain from attending social events where food may be present, nor will they necessarily have trouble avoiding the buffet table at such events.

The thought of abstaining, or their next indulgence, doesn’t have to be an all-consuming focus of attention. Not all abstainers have to incessantly control their thoughts around food. In fact, embracing that they are better off avoiding some foods altogether can make it easier not to think about food.

Being an abstainer doesn’t necessarily mean you will feel guilty after your indulgences. One warning sign of binge-eating disorder is the experience of disgust, depression, shame, or guilt after a binge episode. This is not always present in abstainers who indulge in occasional, larger quantities than their moderating counterparts.

To summarize, abstainers can still maintain a healthy relationship with food while successfully restricting various food items on a regular basis and indulging in larger quantities less frequently.

Finding Success In Any Case

If you want to be successful in your nutrition plan and live an overall healthier life, then you need to first determine whether you are a moderator or abstainer. Then, you need to stop pretending you’re anything else. Once you can accept your strengths (or weaknesses, depending on how you view them), you can begin to craft strategies that enable you to thrive under those conditions. Below are some strategies for success based on which category you fall into.

Moderator Strategies for Success

• Avoid the complete restriction of any foods from your diet. This will only lead to increased feelings of deprivation.
• Plan for frequent, small treats. Carve the calories out of your day to help ensure you aren’t overeating on a consistent basis.
• Be careful not to create bad habits from frequent indulgences. One good strategy to avoid this is to vary the circumstances in which you allow yourself to have these foods. Instead of having a pastry for breakfast every day, allow yourself to indulge in dessert only when you’re out to eat with friends.

Abstainer Strategies for Success

• Avoid having trigger foods present—don’t buy them or store them at home.
• Don’t lie to yourself that you can control your urges with just one bite. Avoid taking any bites of the trigger foods—except during your planned indulgences.
• Stick to smaller containers (individual or fun size) that allow you to reasonably consume the whole package. (Remember, everything is single-serving for abstainers.)
• Plan for these “mega-meals” by balancing the calories elsewhere. Perhaps you eat a little less during the early part of the day if you know you’re going to have a larger-than-normal dinner. Additionally, intermittent fasting—a dieting protocol that involves consuming your total calories in shorter time frames (resulting in larger meals)—is one strategy to avoid the overconsumption of calories on a regular basis.

Find the Balance That Works For You

The key to a successful diet and exercise regimen is finding a program that integrates seamlessly into your life. There is no research to suggest one approach is better than the other in regard to your body composition or overall health. Find the method that best suits your style of eating—it is imperative to your long-term success and overall happiness.

References:

1. Harris, R. B. (1990). Role of set-point theory in regulation of body weight. The FASEB Journal, 4(15), 3310-3318.

2. Hall, K. D., Heymsfield, S. B., Kemnitz, J. W., Klein, S., Schoeller, D. A., & Speakman, J. R. (2012). Energy balance and its components: implications for body weight regulation. The American journal of clinical nutrition, 95(4), 989-994.

3. Binge Eating Disorder. (2018, February 22). Retrieved April 16, 2018.

The post Abstaining From Moderation appeared first on Breaking Muscle.

Types of Fasts

24-Hour Fast – This is completed 1-2 times per week and involves fasting for an entire 24-hour period. For example, you might stop eating at 8 pm on Saturday, and not eat again until 8 pm on Sunday.

8:16 Fast – This is a more common type of fast, usually followed every day, where you eat during an eight-hour window and fast the remaining 16 hours (including sleep). The most common arrangement is to eat between 1-9pm every day. You basically skip breakfast every morning and wait until lunch to have your first meal. This can also be done periodically throughout the week and doesn’t have to be every day.

5:2 Fast – Also referred to as a “modified fast,” this style of fasting involves dropping calories to 500-600 total calories two days each week and eating normally for the remainder. This style of fasting can be a good introduction to those who can’t fathom extended periods of time without eating anything. The total calories are usually split into two equally-sized meals during the day.

12:12 Fast – This is most closely resembles a normal eating routine where you eat during a 12-hour window (i.e. 9am-9pm) and fast the remaining 12-hours (including sleep).

IF Supports Fat loss

For fat loss, the main benefit of IF is in how it creates a caloric deficit. There is nothing magical about this type of diet. However, one could see how it would be less likely to overeat calories when you restrict yourself to a limited eating window every day. Additionally, a intermittent fasting type of diet would allow you to eat larger meals than eating regularly throughout the day. If you have a preference for larger, more infrequent meals, then IF could be a suitable alternative.

Increased Insulin Sensitivity

I could write a whole article on insulin, but for our purpose imagine insulin as the key that opens the door to put the nutrients you eat into the cells of your body to be used for energy (or stored). Insulin is released as a result of eating carbohydrates and plays an important role in muscle building and energy production. However, if too much insulin is released over an extended period of time you can become desensitized, meaning your body changes the locks and your keys no longer work. When insulin function becomes dramatically impacted, this develops into Type 2 diabetes. IF has been shown, in some studies, to improve insulin sensitivity.¹

IF May Decrease Your Appetite and Fight Disease

The benefit of decreased appetite² depends on where you place your eating window. When you eat your hunger hormones (ghrelin and leptin) are stimulated to produce. These hormones are responsible for making you feel hungry. When you eat first thing in the morning, these hormones are rearing to go all day long, which can make you hungrier throughout the day. By waiting further into the day to eat, you postpone the production of these hormones which can decrease your appetite throughout the day. This can further lead to reduced calorie consumption. Some studies have shown that those who consume a healthy breakfast tend to weigh less than their breakfast-skipping counterparts. Physiologically, eating breakfast bears no advantage for fat loss. However, many people find themselves famished by the afternoon and often give themselves permission to overindulge in whatever piques their appetite—because they can afford the extra calories from a missed breakfast. If you find you fall into this category of afternoon binging, starting an IF diet could prove problematic (at least initially).

Studies have also shown that IF can increase cellular repair, increase cell resistance to oxidation, and help prevent chronic diseases such as Type 2 diabetes, heart disease, and Alzheimer’s.^{3, 4}

Who Should Consider IF?

If you are often in a rush in the morning or generally busy with work IF can be great for your productivity. It’s easier to plow through your workload when you don’t have to worry about stopping to prepare or eat food. In fact, I practice the 16/8 fast 2 times per week and those are my most productive days.

If you find you aren’t too hungry in the mornings but get cravings late at night that leads to snacking, IF can be one potential way to mitigate over-consumption. Again, IF allows you to eat larger meals later in the day, so you will likely feel less of a need to snack into the late hours.

While you get used to fasting for extended periods of time, now and again you do experience hunger hours before you are planning to eat anything. Most people overeat because they can’t stand this feeling, and unfortunately, we often feel hungry for reasons other than actual hunger (stress, habit, entertainment, boredom, etc). Learning to “sit” with this hunger, and recognizing that it’s not that bad, and it goes away after some time, allows you to have better self-control with your eating behaviors.

Who Should Avoid IF?

If you already struggle to meet your caloric goals, then IF might make this even harder to achieve. Again, your appetite will be suppressed (even more than it is now), and you will have less time to consume your calories.

If you work out in the morning or late at night it isn’t necessarily a deal breaker, but still something to consider when looking at the pros and cons of IF. You will want to fit your workout in sometime within your eating window. If you plan to stop eating by 9 pm, for example, but don’t workout until 10 pm, then you won’t be able to eat anything afterwards—a problem for strength and muscle gain. Likewise, if you workout in the morning having fasted, you will notice you can’t perform as well. In other words, you will want to have at least one meal pre-workout and one post-workout. Remember, you can shift your eating window to the morning hours, but this will likely make it harder to stop eating throughout the evening given those pesky hunger hormones.

Original research into intermittent fasting involved performing a strength training routine toward the end of a morning fast (working out around lunchtime), then consuming the first meal of the day immediately afterward. If your schedule allows it, and you don’t notice a decrease in performance, then this is another potential option. In so doing you should consume 5-10g of branched-chain amino acids during your workout to prevent muscle loss.

If you’re prone to binge-eating IF may not be a good option for you because there is a period at the beginning where your body is still getting accustomed to the new schedule, so you’ll likely be famished by the time your first meal rolls around—thus putting you in a position to binge eat. If you are prone to binge-eating—uncontrollable eating of anything and everything in sight (usually not healthy stuff)—then IF could exacerbate that desire to binge.

If you have pre-existing medical conditions that contraindicate infrequent food consumption, IF may not be appropriate for you due to your health history. If you have diabetes, for example, and it is imperative to monitor and strictly control blood sugar levels throughout the day, the infrequency of eating due to IF could potentially lead to low blood sugar during the fasted state.

Additional Considerations for IF

Since you are fasting for extended periods of time, you run a greater risk for muscle atrophy (shrinkage—getting weaker). For this reason, it becomes imperative to consume enough protein during your eating window. Vegetarians and vegans will find it harder to meet this requirement. Additionally, the use of a BCAA Supplement during your fast can help prevent muscle loss.

Weight training should be within your eating window, but because cardio is about relative effort you can still do this without food. Do note that your performance might be lower than you’re used to. Also note: if you are prone to low-blood sugar spells during exercise, this may not be a good option.

Make caffeine your friend and use non-caloric caffeine sources (black coffee, tea, etc.) in the morning during your fast. These drinks can help keep energy levels up and further help control your appetite until the eating window begins.

You need to make sure to drink lots of water during your fast. This will not only keep you hydrated (you likely won’t have room in your stomach for much liquid during your eating window), but can also help keep you comfortable during your fast.

Consider Your Options Carefully

As you’ve seen, there are a lot of considerations to make when contemplating an intermittent fasting diet. Of course, I recommend consulting with your doctor before beginning any new diet or exercise program. However, intermittent fasting does appear to be a beneficial option for those individuals that can make it work with their lifestyle. Remember, the best diet is the one you can stick to without feeling (or being) deprived of any foods or nutrients. The only way to truly know if IF is a good option for you is to experiment and give it a try.

You might also like:

• Build Lean Muscle With Intermittent Fasting, Carb And Calorie Cycling
• Is Intermittent Fasting Right For You?
• A Woman’s Guide To Intermittent Fasting
• Intermittent Fasting For Athletes: The Why And How

References:

1. Harvie, Michelle N., Mary Pegington, Mark P. Mattson, Jan Frystyk, Bernice Dillon, Gareth Evans, Jack Cuzick et al. “The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women“. International journal of obesity 35, no. 5 (2011): 714.

2. Natalucci, Giancarlo, S. Riedl, A. Gleiss, T. Zidek, and H. Frisch. “Spontaneous 24-h ghrelin secretion pattern in fasting subjects: maintenance of a meal-related pattern“. European Journal of Endocrinology 152, no. 6 (2005): 845-850.

3. Tinsley, Grant M., and Paul M. La Bounty. “Effects of intermittent fasting on body composition and clinical health markers in humans“. Nutrition reviews 73, no. 10 (2015): 661-674.

4. Mattson, Mark P., Valter D. Longo, and Michelle Harvie. “Impact of intermittent fasting on health and disease processes“. Ageing research reviews 39 (2017): 46-58.

The post A Practical Guide to Intermittent Fasting appeared first on Breaking Muscle.

There you are, in front of a crowd of thousands cheering your name. You step up to the bar, get a firm grip—your body in perfect position. You are about to complete the lift of your life. Suddenly the cheering begins to fade from motivating background music to a horrendous, blaring noise that ruins your focus. You begin to realize the crowd cheering was, in fact, your alarm clock waking you up—and you’re late.

You rush out of the door, grabbing a granola bar from the counter and whatever quick-brew coffee you could muster together. You wish you had something better, but you need the jolt of caffeine to survive the day ahead of you.

Driving into work like a maniac, you balance the coffee cup in one hand while trying to unwrap your granola bar in the other. In your peripheral vision you see the person in front of you slam on their brakes. You follow suit, only to experience the uncomfortable sensation of hot coffee running down the front of your shirt. You spilled your coffee and dropped your granola bar on the floor. Your breakfast, your energy shot, your whole day is ruined.

This scenario is all too familiar for the working professional. There aren’t enough hours in the day to get everything done, so you have to multi-task whenever possible. Driving, eating a granola bar, and drinking your coffee basically requires you to be a master juggler, which I think we can agree you are not.

Quantum Energy Squares are the newest proposed solution to this all-too-common problem.

A New Player in the Energy Bar Marketplace

Quantum Energy Squares are another addition to the “whole food” energy bar marketplace. With concerns about health, fitness, and wholesome ingredients on the rise, many brands have taken the approach of eliminating artificial sweeteners and flavors, leaving you with pronounceable, wholesome ingredients from real food sources. Eliminating added sugars and sugar alcohols, products in this category most often use dates as the sweetener of choice. Additionally, these energy squares are vegan, gluten, soy, and dairy-free as well as non-GMO.

If you are an active, working professional who is conscious of the types of food you put into your body and also looking for an energy boost, then these bars may be right up your alley.

What Are They?

Quantum Energy Squares, following the default of many whole-ingredient energy bars, contain much less protein than traditional protein bars. This is due to the addition of protein-rich foods, such as peanuts, that also contain other macronutrients. In order to properly balance the calories and other nutrients, protein naturally falls on the low end. That means these bars contain 7g of protein per bar, compared to the standard 20g of most protein bars, while calories remain the same at 210 calories per 50g bar.

Other ingredients include oats, dates, almonds, chia seeds, dark chocolate chips, and coffee beans.

The texture of the Quantum Energy Squares is a bit grainy, which makes sense for a bar made with a base of oats, and pleasantly less sticky than other bars that use dates as the sweetener.

I tried the Caffe Mocha Macchiato flavor, and you can certainly taste the coffee. While the bars are physically a little smaller than other brands, the bitterness of the coffee helped me feel satisfied. I enjoyed the taste overall. The bar is not too sweet, another plus for me, because over-sweetness can sometimes plague the energy bar market. If you aren’t a fan of coffee flavoring, another option is a dark chocolate cherry flavor.

The most notable difference of the Quantum Energy Squares is that these bars contain 100mg of caffeine, a little more than a cup of coffee. If you are looking for a quick breakfast on-the-go, and the added pick-me-up that a cup of coffee would provide, then these are a good choice for you.

The No-Crash Energy Measures Up

I tested these bars during an appointment-filled day. I had over seven hours of personal training client sessions, as well as administrative work and a few articles to finish up during my off-time. This was the kind of schedule—beginning the day at 5:30am and not getting home until close to 9:30pm—where I could use an energy boost.

As a regular caffeine user, I don’t consider myself very sensitive to it. I was skeptical that 100mg would be enough to give me the boost I needed, but I was pleasantly surprised. Shortly after consuming the energy square, I felt more awake, energetic, and focused on the things I needed to do. Additionally, I was pleased that I didn’t feel any crash toward the end of my day, when other caffeine-containing products would have me feeling ready to call it quits.

Overall, Quantum Energy Squares do a great job of providing wholesome nutrition, a pleasant and satiating experience, and the energy boost needed to help you reach your goals for the day. The only negative for me is the relatively low amount of protein when compared to other protein bars. However, I can easily see myself using this as a quick snack to help fulfill other nutritional needs during the day, and combining it with other sources of protein.

The post Energy Bars to Upgrade Your Lifestyle appeared first on Breaking Muscle.

I often get asked, “Alex, how do you stay away from bad food choices even when they’re put right in front of you?”

Most people assume I have unbreakable willpower, and that I can ward off temptations like Bruce Lee in “Fist of Fury.” While willpower can be a powerful asset, it is only helpful in one of those not-always-there-when-you-need-it sort of ways. Willpower is a finite asset, and, just like a muscle, it can fatigue and cease to provide any protection from indulging in the food in front of you. That means no matter how strong your willpower, it can fail you. Believe it or not, this happens to me too. There are times at night when I’m exhausted, or bored, or some combination of the two and I make bad food choices. Half an entire jar of peanut butter? Not necessarily a bad food choice per se, but a thousand calories of overconsumption, easy.

Fighting Temptation

If unbreakable willpower isn’t the secret to fighting temptations, then what is it? Let’s take a closer look at why people fall prey to their appetites in the first place. Studies show that many people eat as a coping mechanism to stress.¹ Eating excites the dopamine center of the brain, and for good reason: We must eat to sustain ourselves—in order to survive—and this dopamine response to eating ensures that we listen to our hunger cues after periods of non-eating.

What are some other ways in which you might feel the benefits of dopamine? Think about the last time you accomplished a big goal. Perhaps it was getting a big promotion at work, or graduating from college, or starting a new relationship with a special someone. These feelings of accomplishment are another big source of dopamine release. You often feel like you’re on top of the world in these situations; you realize that in those moments you are happy.

These moments are often few and far between, however, and certainly not without moments of hardship and overloading stress. This is where the dopamine rewards of eating can become problematic. If accomplishment and eating both make us feel good (happy), yet accomplishing things takes effort and a certain level of hardship, why not turn to eating to get those feel-good hormones? Eating is easy—it takes no effort. You can choose to eat whatever and whenever you want, and you will instantly get a rush of positive emotions.

Happiness Is Overcoming Challenges

In “The Subtle Art Of Not Giving A F*ck,” Mark Manson makes a compelling case for a new framework for defining happiness. (I highly recommend this book). Manson argues that happiness isn’t a state of being, but rather the process of overcoming challenges. One doesn’t simply reach a level of happiness and remain in this euphoric state forever; rather, it is the act of overcoming obstacles to achieve certain goals that arouse feelings of happiness. After accomplishing a goal we then move on to the next set of goals and obstacles and repeat the process. It is not the absence of hardship that arouses happiness—it is the sense of accomplishment, despite hardship, that makes us happy.

The “Tao Te Ching,” a popular work of Eastern philosophy, describes such a state of being:

• Difficult and easy accomplish each other.
• Long and short form each other.
• High and low distinguish each other.
• Sound and tone harmonize each other.
• Before and after follow each other as a sequence.

What exactly does any of this mean? Happiness wouldn’t be the same without the presence of hardship. It is exactly those moments of doubt and negativity that makes the accomplishment so worthwhile. We need things to be difficult in order to feel fulfilled once we complete them. For example, think about the last time you scrambled eggs. Likely it wasn’t difficult for you. You probably didn’t even have to think about it. Once you finished, did you feel accomplished? Probably not. You most likely just ate the eggs without a second thought. No difficulty, no accomplishment, no happiness.

Let’s review: creating a sense of accomplishment, by overcoming challenging obstacles, releases dopamine that arouses feelings of happiness and euphoria. Eating releases the same chemicals in the brain to give us the same feelings of euphoria without any of the hardship. Given this information, I’d say it makes perfect sense to see why people would turn to food to meet their happiness demands rather than accomplishment. It’s a shortcut to much of the same feelings without any of the work. As I mentioned above, eating is easy and that’s the problem.

Happiness Isn’t Perfect

The happiness in both cases is short-lived. Once you accomplish something big you feel great, but then after a short time, you feel normal again. Ideally, this is when you’d face the next big challenge on your way to another big accomplishment. This path allows you to learn, build confidence, and ultimately grow as an individual, not to mention you can look back on all of your past accomplishments with feelings of fulfillment and satisfaction. Happiness derived from eating is also short-lived, but without fulfillment or satisfaction (usually). You may indulge in a treat to feel good in the moment, but once it’s gone you go back to feeling normal or maybe even crappy again. You don’t look back on the delicious pie you ate and feel fulfilled (full maybe, but certainly not fulfilled).

The happiness generated from eating is what I call “hollow happiness”—it’s meaningless. It doesn’t improve your confidence, help you grow, nor make you feel like you can overcome future challenges. Hollow happiness is a band-aid which does nothing more than cover up the underlying problems. Many people turn to food to cover up the fact that they are afraid of the hardship and obstacles that it takes to accomplish their goals and realize their potential in life. This statement isn’t meant to pass judgment because I totally get it. I was this person once. I didn’t feel adequate in my abilities, compounded by the negative feelings I had about my body and eating habits, and it became a perpetuating, self-fulfilling prophecy. I ate to cover up my unhappiness, which led me to be even more unhappy and want to eat more.

Escape the Overeating Cycle

How do you escape this vicious cycle? For me, it began by defining my happiness. “Alex, what does being happy mean?” I had to take a hard look at what kind of person I wanted to be. After spending my childhood overweight, extremely shy, and introverted, often trapping myself in my room playing video games, I came to the conclusion: I want to be the most interesting person alive. I know it sounds a little crazy, and certainly a bit far-fetched, but it’s true.

I want to be the person that always has a cool story to share; the person who can easily connect with people and make them laugh; the person that people are excited for when he walks into the room because they know things are about to get crazy. Basically, I want to be the exact opposite of the person I was as a child. All of my life’s activities and pursuits are meant to meet this aim, whether it’s starting a business (or two) or meeting awesome people and helping them achieve life-altering transformations. Perhaps it involves skydiving on a weekend “just because,” or spending 14-hours in a single day writing awesome fitness content in hopes that one of the articles will be picked up by a national publication. These are good stories to share, and these activities push me further toward my goal—my ultimate happiness.

I used to have junk-food cravings, I used to give in to these cravings all the time. Once I defined where I wanted my happiness to come from, junk food lost its appeal. I learned that I didn’t need the quick, short-lived, and often unsatisfactory fix of junk food to make me happy. I already felt fulfilled in other, more important areas of my life. This is my secret to avoiding temptations to indulge in junk food at every turn.

Create Balance

Let me be clear, indulging in your favorite foods, whether good for you or not, is not always a bad thing. Sometimes you need to eat a whole pizza or pint of ice cream simply because it’s good for your soul. However, these soul-promoting indulgences should be much fewer and far between than you might realize. The key is to identify when you want these foods simply because they are in front of you and present an easy source of happiness—and hold out for more rewarding, lasting variety of fulfillment.

Here’s an example. Just the other day I went to a new bar with an old high school friend to celebrate his birthday. This bar was known for its extensive selection of aged scotch and bourbon. I’ve never much liked the taste of alcohol, but something in me has always wanted to try a fine, aged scotch on the rocks. This restaurant also had a full kitchen with an assortment of delicious-sounding entrees: lobster mac and cheese, baby back ribs smothered in BBQ sauce, and other mouth-watering options. Do you know what I ordered? The grilled chicken breast (BBQ sauce on the side), and for my two sides: two servings of steamed vegetables. With it I ordered an Aberlour 12-year aged scotch. (Per their website: “86 proof, well balanced, with cinnamon, nutmeg, and vanilla. Apple and toffee are also present, along with oak and malt. Further examination produces a hint of mint. The finish is drier and fades softly.”)

My meal for the night. I ordered the sauce on the side and added myself to control the quantity.

Even the other people at the table asked why I ordered something I could just make at home and routinely eat every single day anyways. Why not experiment and try any of the other, much better-sounding entrees? My answer: I wasn’t there to let the food be my source of happiness. In fact, if I hadn’t gone all day without eating I might not have ordered any food at all. My enjoyment and happiness from this night came from two places: my ability to be adventurous and try scotch for the first time (even though I didn’t really like it at all), and the good conversation I was going to have with my friends and some people there I had just met. Since I was enjoying myself through these other activities, because I was happy in this moment, the unhealthier menu options didn’t tempt me.

Define Your Happiness

How can you use this information to help you avoid falling prey to temptation whenever it rears its ugly head in your direction? Start by defining your happiness. If you could be or achieve anything, what would it be? What are your dreams and aspirations? The answers to these questions will then be able to guide everything else you do. When you get to your deathbed, what achievements could you have accomplished that would put you at peace?

The next step is to decide what you are going to do to make these dreams a reality. Remember, happiness isn’t a state of being: It is the dynamic process of overcoming hardship. Don’t fear the time or amount of work it will take to get where you want to be. This is exactly why reaching your goals will be so fulfilling in the first place. Without it, reaching your goals would be no more exciting than scrambling eggs.

Next, when faced with a temptation always ask yourself, “will this indulgence be good for my soul, or is it simply a matter of convenience (because it’s there) or a substitute/escape for my true happiness (i.e., are you stressed, unhappy, or generally in an emotionally vulnerable state)?” If you answer the latter, then I encourage you to figure out what might be the cause and work on a solution. Are you stressed over an upcoming presentation at work? Then practice until it becomes second nature. Are you unhappy with your weight or what you see in the mirror? Then write down a plan of action to change that (start logging your food intake, make a workout plan, and/or recruit friends and family to be your workout buddies for added accountability). How can you tell whether an indulgence will be good for your soul? Do you feel bad afterward? If you answer no, or if your guilt level is much lower than it otherwise might have been, then likely your soul has been rejuvenated.

Move Forward, Right Now

Remember that you can’t rely on willpower to keep you accountable. It is finite and often fails us when we need it most. You can, however, set yourself up for success by defining what is most important to you in life, and working your butt off doing whatever it takes to get there. Contrary to what you might be thinking or led to believe, your life is completely within your control. Happiness is not reserved for those who get lucky and seemingly have everything in life, it is for anyone willing to face their fears, face the obstacles put in front of them, and realize their true potential. Your life is your story; don’t limit yourself to a supporting role. Be the hero of your story.

Reference:

1. Macht, M., Haupt, C., Ellgring, H, “The percieved function of eating is changed during examination stress: a field study“, Eating Behaviors, Volume 6, February 2005.

The post Quit Overeating by Defining Your Happiness appeared first on Breaking Muscle.

My reasons for competing are certainly not your typical reasons. Some people compete in fitness shows because they genuinely love the sport of bodybuilding, the challenge of sculpting a symmetrical and muscular physique. Others do it for more vanity purposes—they love looking good and telling everybody about it. Others yet do it just to see what it is like, or as a challenge of their mental fortitude (contest prep takes a lot of mental strength). I however, had very different reasons for competing.

From Fat to Fit

I grew up as an obese kid. At the age of 12 my weight was so high it was literally off the chart for my age group (according to my pediatrician at the time). This struggle with my weight continued well into high school. I won’t discuss the details of why I finally got in shape in this post (if you want to know more about my weight loss story you can watch my interview). However, suffice it to say that over a 15-month period beginning my senior year in high school, I lost over 80 pounds through diet and exercise.

Ask any overweight person what they think about stepping, half-naked, onto a stage in front of a crowd of random people to be judged based solely on their body, and they will tell you that is literally the most horrifying thing they could imagine (as it is for some people who aren’t overweight as well). As a formerly obese kid, the thought of being judged based on how my body looks is a terror-inducing concept. It wasn’t until the past year or two that I even developed enough confidence to be comfortable taking my shirt off in public. To this day I have had an inherent fear of going back to that place of obesity—giving up, returning to old habits, and putting all the weight back on. Sometimes this fear has left me struggling with my food choices and incessantly exercising (sometimes even to the point of injury).

The Role of the Fitness Show

So, what was this fitness show to me? Why did I decide to go through the intense preparation process, get the darkest and goofiest-looking spray tan (#pumpkinspicerrythang), and shave my beard for the first time in the better part of a decade? Competing in this fitness show was not about winning. For me this show was my closing chapter on my past life and struggle with obesity. It was the epic conclusion of struggling with my weight and being constantly fearful of going back to that place. It was also the introduction of balance into my life; recognizing that there is more to life than fitness and working out, but being able to strike a balance between pursuing my fitness goals and enjoying the rest of my life. Being able to indulge in “bad” foods that I love every now and again (within reason, most of the time) without feeling extreme guilt or the need to “make-up for it later.” Being comfortable with the fact that it’s okay not to exercise every single day, and that by missing one day you won’t automatically lose all of your progress.

For me this competition was the end of an era and a mindset, and the beginning of a new one. I will still put everything I have into pursuing whatever fitness goals I may have at the time, but I will also enjoy a few donuts and some downtime when life calls for it. I will live my life knowing I have finally conquered my obesity, both physically and mentally. It was an incredibly liberating feeling being able to go on stage in a swimsuit, under bright stage lights, knowing all eyes were on me and to shed all of my previous fear about what the audience would think. Many competitors were there to be judged—I was there to be freed.

I’ll admit the 9 months of dieting and 8 weeks of intense training for this show left me a little lost at its conclusion. Where do I go from here? What do I do next? It is a feeling I constantly address with many of my clients when they reach their fitness goals and are tasked with coming up with new ones. As I think about what my next fitness quest will be, I will do so without the fear of my past life returning. Fat Alex is officially laid to rest.

You might also like A Geek’s Quest For Fitness: 8 Tools To Get From Nerd To Jock.

The post From Fat Kid to Fitness Competitor appeared first on Breaking Muscle.

Why do I tell you my full itinerary? Simply because my schedule has been hectic these past two weeks, and my normal routine of fitness and eating has been completely turned upside down. I’ll admit, it’s hard to keep a regular eating and workout schedule on the road when you lose control over a lot of variables such as access to quality food, the ability to cook said food, and gym facilities.

I’d like to discuss strategies and tips you can use to stay on track while traveling. This includes everything from maintaining your workouts with limited means to sticking as close to your nutrition goals as possible. The goal is to fully prepared for your next adventure.

5 Strategies to Maintain Your Health While On-the-Go

The biggest challenge that traveling presents is lack of control over your environment. At home, we stock our homes with foods specific to our goals, we can easily avoid takeout for these healthy meals, and our workouts have become somewhat routinized with access to a gym and equipment that we are used to using.

While travel is the obvious example of a wrench being thrown into your plans, it is a great metaphor for the challenges one often faces any time life gets extremely stressful or hectic. Inevitably, chaos will ensue, and your life (for whatever reason) will be in shambles. Whether work, travel, family, or personally-related, during these times it will be near impossible to stick to your routine 100%. Many of these travel tips can also be applied when you’re faced with these situations as well. These strategies are great any time you have a loss of control over your environment.

Strategy #1: Always Travel With a Plan

If you want to stay fit during the storms of unpredictability, fall back on your MAP (minimum acceptable plan).

What the heck is a MAP? It’s simply the minimum exercise and nutrition goals you set for yourself during times of uncontrollable chaos; that 20% effort that will be just enough to keep you on track and hold you steady until you can get back to your normal routine.

For example, my personal MAP includes a 2-mile run, hitting within +/- 100 calories of my daily calorie goal, and consuming approximately my bodyweight (in grams) of protein during the day. This means no matter how hectic my life may become, if I complete those three things by the day’s end I can feel good that I was successful in staying on track.

Nutritionally, I’m normally regimented, consuming specific foods and nutrients at specific times during the day and around my workouts. However, during these high-stress times where I have less control over the availability of certain foods, I don’t get bogged down by finding food or getting the right nutrients so long as I maintain my calorie goal and get enough protein.

Your personal MAP goals will be different. Some choose to get 10,000 steps in by the day’s end, while others focus on staying hydrated (an important travel consideration altogether). It is up to you to decide what the minimums are that will make you feel good at the end of the day.

Then, when life gets chaotic, simply fall back to your MAP and don’t worry about the rest.

Strategy #2: Stay Hydrated

There is literally no easier thing to do when traveling then to dehydrate yourself. While many people might be used to carrying a water bottle with them when at home, the liquid restrictions at airports make this impossible, and most might forgo the expensive airport bottled water altogether. Not to mention, whether flying or driving, many people naturally consume less water to avoid having to make repeated bathroom stops. Irregular meal times and frequency also contribute to becoming dehydrated throughout the day.

Staying hydrated is the simplest thing you can do to help feel your best while traveling. Shell out the extra few dollars for a water at the airport, or take the time for extra bathroom stops on the road if necessary. Additionally, you can easily pack an empty water bottle for the airport, as most airports have the water bottle fillers at each water fountain. Then you can easily keep it full without paying a fortune. When dining out (particularly if meals are sporadic), be mindful to consume extra amounts of water with your meal. Not only will this help you if you must go an extended period without any water, but will also help reduce overall calorie consumption during your meal.

Strategy #3: Hyper-Focus on Protein

Protein becomes an interesting challenge when traveling. Most convenient foods (think gas station or airport kiosk snacks) are low in protein, and usually high in carbs and fats. Hitting protein goals while traveling takes an extra level of mindfulness to complete. You will sometimes have to go out of your way to find protein. As I mentioned above, my protein consumption is a component of my MAP. Here are some tricks I use to ensure adequate protein consumption away from home:

• Pack protein bars/powder – Great for car and plane rides, choosing protein bars that have the highest protein-to-carb/fat ratio will aid in hitting your protein goals without overconsuming the other nutrients in the process. Quest, Oh Yeah ONE, and other such protein bars where most of the carb content is fiber are all good choices. I’d recommend spacing these high-fiber bars out during the day to avoid any stomach issues. Additionally, packing individual-size protein powder packets is great for traveling protein. These packets can be purchased online or at stores like Walgreens and CVS. Powder, as opposed to bars, is usually all protein with negligible added carbs and fats. This makes it an awesome protein source, particularly while traveling. Since they are sealed packets they are easy to store away in bags, don’t take up much space, and won’t give you any trouble if taking them on your carry on at the airport.

• Take advantage when protein is available – While consuming protein regularly throughout the day may be optimal for your fitness goals, optimal is often unrealistic while traveling or during times of chaos. Consuming protein regularly is often hard to maintain, even when packing the above high-protein snacks. In the end, getting as close to your daily protein goal, by any means, is going to be more beneficial then not hitting your protein goal. If you find yourself at a meal with great protein sources, fill up.

For example, while I was traveling in California I attended a buffet-style catered meal complete with various meat sources along with the usual sides (vegetables, potatoes, etc.). Since I wasn’t sure when, if at all, that I’d be able to consume a good protein source during the rest of the day (aside from my packed bars and powder), I took this opportunity to eat primarily protein during this meal. This way, regardless if I had another opportunity to consume a good amount of protein I would still be able to fulfill my goal by the day’s end.

Strategy #4: Embrace Unconventional Meals and Workouts

Many of us have preconceived notions of what a meal should look like: some form of protein (usually meat), some vegetables, a starch (potato, rice, pasta, bread, etc.), and something sweet to round it out. As a result of these implicitly held beliefs, many people will either try to stick to this archetype when building meals at home with limited options, or recognize they are lacking one of these components and opt to eat out instead. This mentality, especially when traveling, will easily lead one to derail their nutrition plan when circumstances are less than optimal.

An unconventional meal is a hodgepodge of random foods that, when eaten together, allow you to reach your appropriate macronutrient goals. One such example I utilized while on my trip, was day of eating that consisted of a protein bars and peanut butter straight out of the jar. Does this fit the structure of a typical day of eating? Absolutely not, but the nutrient profile over the course of the day was exactly what I needed to stay on top of my nutrition goals.

Are you used to working out in gyms equipped with all the latest equipment and amenities? When you get thrown into a travel situation where you’re stuck in a hotel gym with minimal equipment, or perhaps with no gym access at all, suddenly you feel like your workouts are inadequate. When I miss workouts (or have inadequate workouts) I feel lousy all day (call me crazy, and I’ll agree). It’s important in these situations to set your MAP for workouts, which in my case is a 2-mile run. I chose running because a) I love running, b) it gives me a great workout that I can fee good about having completed, and c) it requires no equipment or gym access and can be done anywhere at any time.

Determining your MAP for workouts will help you decide how creative you need to be. For some people, this may just mean 20-min of physical activity every day, which could include walking or a hotel room bodyweight circuit. For others with more specific goals, it may mean finding a local gym in which you can purchase a day pass to gain access to the equipment you need.

Strategy #5: Take Care of Your Back and Mobility

Whether traveling by car, plane, or train, you will likely find yourself sitting for extended periods of time in less-than-comfortable seats. The hotel beds you sleep in will likely be different than your mattress at home, and regardless of comfort can cause you to feel a little bit achier in the morning. Without proper self-care, your workouts and general feelings of wellness will suffer. Take extra time during the day—first thing in the morning, just before bed, any after any extended travel—to stretch your back and any other problem area on your body. Staying limber will help you avoid stiffness and feel your best. This is an easy component to overlook and you may feel weird performing stretches in the airport, but it is, hands down, totally worth it.

Put My Advice to Work

By following the above advice, you can, at the very least, maintain your progress until you can return to home base. Traveling for vacation or work (or because of a stressful life event) does not mean you have to regress because of bad nutrition or missed workouts.

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