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Formula for Success

goal“If you take your eyes off the goal, for even a second, doubt will rush your mind like a band of brutal thieves.”

Doubt intends to kill your dreams, destroy your desire, and beat you down with fear.  Evidence of this is obvious in the most trying times.  When we are hungry, when we are tired, when we are angry, when we are in despair…

arnold Be Hungry

When you are hungry, let that hunger be your purpose.  It is a burning reminder in your gut of what you want to accomplish. When you are tired and your eyes grow heavy, don’t be the martyr the world excuses you to be, no one owes you anything. If there is something you want, you stay up one more hour and you go out and get it!

Be Productive

train like you want itAnger?, rage? Make it productive, and focus the intensity of this moment into success instead of resentment.  No one can control your emotions but you.  And when you are in complete despair — Stop. Shhhhh. Be still, and listen.  You are more than “just being”. You have the potential to be even more than your desires. You have the ability to accomplish things you havent even dreamed of …yet.

One of my favorite quotes of all time comes by way of the late Henry Ford.  He reminds us that we can decide what happens next… he said “he who thinks he can, and he who thinks he can’t, are usually both right“.

Go Beyond 

“Attaining the goal isn’t success.  Success is found in the pursuit, attaining your goals is the icing on this cake we call life.”

Work harderLastly, it isn’t enough to just dream. I love visualization. Wondering what if, thinking just maybe…  Hoping, even praying, for that desire of your heart.  Instead of praying for “the goal”, pray for the opportunity to make a way for your goal. The satisfaction of accomplishment comes in the effort – the blood, the sweat, the tears, the years, in pursuit of the “goal”.  Attaining the goal isn’t success.  Success is found in the pursuit, attaining your goals is the icing on this cake we call life.

“Vision without execution is just hallucination” Henry Ford

Equation for Success

FitFluential LLC compensated me for this post. All thoughts and opinions are my own. #LiveWithFire

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Majoring in the Minors

Yesterday I saw this young guy with a completely trashed car that barely ran, and he put at least $2000 dollars worth of “spinner” rims on it?  I even saw someone wearing target jeans, and when I looked down they had on $200 dollar shoes?…  Okay, bad example, cause I do that… but you get what I mean.. right?

What does this have to do with fitness?  (Insert soap box)  I can’t tell you the countless times I’ve been at the gym and have seen the meticulous biomechanical strategies that some people come up with to make their lifting routine more effective, or the countless times I’ve listened to people who are extremely overweight, discuss food on a totally microbiological level.  Instead of looking at calories, they are “buggn” about if it is free range or not.   I am not arguing that biomechanics and microbiology doesn’t have a place in training and nutrition, but by god-man,  look at the bigger picture.

I call this “majoring in the minors”.  As a trainer, blogger, or just exercise enthusiast, it is so vital that we realize the importance of fundamentals.  My back ground is very clinical, but I have never deviated from the application of fundamentals.  I am not saying that details are not important, however, $2000 dollars worth of wheels and tires on a $300 dollar car is a waisted investment.

Biomechanics: When you evaluate your body and decide you want to tone and tighten specific areas, start with the basics.  There is no need to do complicated movements when your time and energy will be better suited using fundamentals.  i.e. you want to tone your glutes.  Let’s begin with squats,lunges, and maybe straight leg dead lifts.  Why begin with 1 legged Romanian dead lifts or cook hip lifts, when simple basics will reach deep fibers at rich angles and are superior to intricate complicated movements.  Do these other exercises have their place?… Of course, but after exhausting the basics!

Take home:  When you sit on a machine for the first time, do it as designed.  Do not begin to invent your own way or make up a complicated movement to target some erroneous area of musculature.

Nutrition: Many people, in there quest to find the “right diet”, dissect micro-nutrition to a fault.  At the end of the day (listen Paleo Freaks) no matter how clean you eat, if your caloric intake exceeds your out put, you are going to store energy.  Your body prefers to store energy as fat because, for the same amount in grams stored, your body can yield twice as much energy from fat as glycogen or lean muscle.  This my friends is MACRO-nutrition.  It is the science of metabolism of  four general substrates: Carbohydrates, Proteins, Fats, and Alcohols.  If you are eating more calories than you burn, regardless of your “blood type’, “zone”, “points” or any other thing else you measure… LISTEN… YOU WILL GAIN WEIGHT!

Take home: Before you get involved in vitamins and minerals, the ph of your blood, even the glycemic index of foods, first figure out how many calories you burn per day, and eat less than that.  It’s just science.  Anyone who challenges this statement (Dousch-tard) would be saying, “if you are dropped off on a deserted island for two weeks, with nothing but water, and luckily found, you would have not lost any weight”. 

Fitness is simple guys… Our industry makes it complicated.  Quit  looking for the magic bullet, trying to find the “little pill”, or doing the perfect gluteal exercise for 30 seconds every morning.  You give me fundamentals, hard work, and discipline… And I’ll give you your magic bullet!

“The magic bullet IS fundamentals, hard work, and discipline.”

THE SKINNY: Exercise Makes You Fat & Hungry

Before we start,  lets just agree to disagree…  Dont you dare hit dislike at the bottom of this blog just because I’m not saying what you want to hear.  This is what you need to hear.

Over and over I see clients that are in pretty good shape,  just over weight, and I’ve seen clients that look fantastic but they practically vomit walking a mile…  What gives?

By far, the most asked question I get is either 1.) How many calories should I eat to get in shape?  orrr 2.) How much cardio should I do to lose weight? Commercial media has sold us a bunch of schmedge.  Dieting will not get you “in shape” and cardio inherently is not the best tool to lose weight.  Chill out and keep reading…

What I mean is, “dieting” will not affect important aspects of  your physiology, ie: Dieting will not increase VO2 max,  peak oxygen uptake or aerobic capacity, nor will diet increase stroke volume,  the volume of blood pumped from the left ventricle of the heart with each beat, nor will diet increase your strength or flexibility. Savvy? Likewise, any exercise, including cardio, though it expends calories, is not the means to an end for weight loss.  Exercise will increase caloric output which in turn directly increases our appetites to replenish used energy exponentially,  so that your body is prepared for more caloric expenditure next time you need it.

Downfalls of diet and exercise:
As soon as we start to decrease our caloric intake, or “diet”,  our metabolism will begin to decrease to preserve our energy stores, which in turn makes us less prone to feel energetic.  The other bad news; as soon as you begin to exercise, or increase caloric expenditure, your appetite will go through the roof – and you will want to eat everything in sight (again this is in response to your body preserving energy stores).  In other words, as soon as you start a diet and exercise program, you will be hungrier and lazier than ever.  It’s just primal. However, there are many things we can do to combat this evil problem.

Life vs Looks
Your body, biologically,  is more interested in survival than aesthetic appearance.  Unfortunately in the commodity of physiology, fat is more valuable than muscle, and muscle requires a hefty luxury tax.  Lean muscle is rather useless for your body in the realm of survival… but it looks so so good.   So now what?

If you want to lose weight, you are going to have to eat less calories than you expend.  If you want to get in shape, physically and physiologically, you are going to have to exercise.  But Steeeeeve, you just said that will make me lazy and hungry.  Yessss Jedi, but the force is strong in you. Here is the good news…

Trick Your System
How can I diet without slowing my metabolism down or losing energy?  We must retrain our bodies so that energy is constantly being deposited.  If your body will always have dietary energy, small meals being deposited, then your  body will have less need to store energy for long periods.  This takes work to “trick” your body because energy storage is primal, and it feels so good to indulge.  Try eating 5-6 small meals a day.  Stay away from foods that will spike your blood sugar and require your pancreas to secrete large amounts of insulin, as this gives your body momentum to store energy for longer periods of time… (as fat).   Stay away from foods that are high in carbohydrates, like breads, starches and sugars.

How can I benefit from exercise and not end up eating a horse?
If you pair exercise with decreasing your caloric intake you will be amazed at the response you will have.  Diet and exercise together will give you exponential results, and you will find yourself skinnier, toned, and in great physiological shape.  But how? “Steve you just said I’d eat more if I exercise”.

The skinny.
In the same fashion you eat when you diet, 5-6 small meals per day, and keeping your food choices responsible, with very little breads, starches and sugars, your body will feel more satisfied more often.  Your blood sugar will start to become very stable and less distressed triggering the hypothalamus to request food, or your pancreas to secrete insulin.  Eating more often is easier on your digestive system, increases circulation to the brain, and preserves muscles mass just to name a few phenomenal things you can start to expect.  So please please, diet to lose weight, exercise to get into shape, but put these two disciplines together and be amazed at how you can look and feel.

Enough Fatso! Lets Get Started…

Exhaustive studies have shown that more americans are motivated to eat while watching reality weight loss tv than any other tv show, except the food network.  What studies?  Brand new research published december of 2011 by Pfiester, BS,F.A.T, OMG, W.T.F.  at CouchPotatoeCollege; published in American College of IMALooser and the Journal for Fat Trainers or JFFT.

I’ve been on the road non stop all month, and between holiday parties and stress, my pfood life has become one continuous smorgasbord.  Even to the point I can sit down and watch “The Biggest Loser” reruns, and stuff my face while these helpless souls kill themselves to lose weight.  What makes the food taste so much better while watching big people workout?  Yet here I am, almond after almond, Oh no, now a Chobani Yogurt, oops, it’s time for a peanut butter protein shake.  UGHHH I can’t stop!!!!

The realization that I have lost my nutritional mind, and even my will to stop eating begins to set in.  I slip into the bathroom on a commercial just to assess the carnage..  reluctantly I lift my shirt… OMG’sh… WTHeck… Muffin top city!  So I immediately fix the problem… I take off my jeans and put on some stretchy loose-fitting sweats… Ahhhh problem solved… SORTA….

At what point will I be disgusted with this feeling enough to put the rice cakes down?  When will I decide, stress, parties, excuses, are not enough to destroy my hard work, and feeling fat and crappy can’t change my mind about what I know feels good to me.  Hold fast to the fact that “PFIT PFEELS BETTER THAN PFOOD TASTES” (Pfiesterism) See my blog (suck it up! Just be hungry!) http://pfitpfun.com/2011/12/21/suck-it-up-just-be-hungry/

Lets make a plan… Read the rest of this entry

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