I’ve written on this topic before but I wanted to add some more nuance as we head toward Thanksgiving and various other gluttony-based holiday events. I’ve written in the past about the need to plan ahead, to plan for cheating, to plan for failure, etc. But I wanted to talk more specifically about how to do that for the holidays, how I do it in general, and how I’m doing it now with my specific workout/eating regimen.
So much of the work I did – and still do – in taking control of my body involves what seems like a very basic thing… Changing habits. But I’m continually learning that this is one of those things where you do it once, then assume you’ve mastered it until you hit a wall and realize you need to do it again. And again. And again. So it has been with my own habits. Just when I think I’ve mastered “good habits”, I find that I’ve really just mastered the art of telling myself I have good habits.
So I bragged on Facebook about a few of my clients last week. Several of them have made great progress: dramatic, visible progress. J___ is much leaner, T___ is practically a different person in the face, and C___ can slip out of his pants now without unbuttoning them. I’m proud of their success! And a little proud of my part in it.
But at the same time, a few guys have expressed frustration at their progress. Not that they aren’t making progress – all my guys are, even those who barely listen to me! But some of them want to hit the gas a little harder. C___ in particular wants to see some abs and tends to grumble that those aren’t making their debut quite fast enough. I’m sympathetic to a point – abs are bizarrely motivating, especially to us fatties who may never have seen them in the mirror – but only to a point. And I say that because my guys tend to fall into some pretty obvious traps. Traps I feel like I warned them about… but then again, maybe it’s one of those things where you can’t really warn people away from a hot stove until they put their hand on it.
So what are the biggest traps my clients fall into? Let’s look.
You know, I feel like I’ve said this before, but maybe I’ve talked around this issue specifically without actually hitting it. It ties into the things I’ve already said about bodytypes, about my own struggle with losing weight and discovering my strengths, and into my discussions about eating. I think of it recently because I’ve been out lightly advertising for my personal training business in Chicago and I’ve been asked several times about bulking. Guys see my recent pictures and say something to the effect of “Oh man, what did you do to get so big? Can you tell me what you do when you’re bulking??”
My secret is this guys: the body you see here is me having never bulked on purpose. I’m always, always, always doing something to cut weight. Here’s how this works.
I sometimes wonder about the focus of fitness magazines as I’m walking through the store and see them on the rack. I’ve mentioned before that I think the industry misses the mark a lot of the time with regards to overweight people, and the lines of fitness magazines on the rack at the grocery store are a good example of just how. A lot of the articles you’ll see are about that last 10 or 15 pounds, or how to “finally” shed that belly fat… But what about the guy who is just getting started? It seems to me as if fitness magazines will be one of the first resources that a fat guy picks up when he wants to lose weight – it was the first thing I picked up, after all. They’re visible, they’re accessible, and they’re relatively low-investment… but they also tend to focus on guys near the top of their game. Which is fine, in some ways: that’s part of the mission of Men’s Health and their declared readership. But I think fitness magazines – men’s magazines in particular, since I think women’s mags do a slightly better job of this – would be well served to push the border a little and try to rope in the casual or even beginning health nut. What if someone is just “interested” but not a committed follower?
In a world obsessed with losing that last 10 pounds to finally see that washboard stomach for beach season, what’s a guy to do if his problem is tackling that first ten pounds?
I was talking recently to a friend of mine who wanted some advice about supplements to take. Actually, about 4 friends asked me in the span of a couple days the same kind of question about supplementation. So while I do want to talk some more about supplementation and specifically what I do and why – and some of the science behind it – but first a kind of general overview of how I’ve come to see fitness in general: from supplementation to weight training to eating and everything surrounding those. In short: the body craves variety.
My friends’ questions usually had something to do with them being dissatisfied with their current supplements – in most cases a pre-workout – and they wanted advice about what to change to. When I get this kind of question, my answer is usually that what you change to is not as important as that you change to something. The idea behind the question is that they must be using the wrong product or an inferior product. Well that could be true – there’s nothing to say that all pre-workout supplements are always effective for everyone or are even very good as a rule – but sometimes they just need to change products.
The secret of the body is that it is very efficient at not doing much work. The scientific description of this is “the body is always moving toward equilibrium” but that’s a fancy way of saying that the body gets bored and stops changing. This is true for a wide range of stimuli.
Have you ever noticed that as you sit wherever you are sitting reading this that you aren’t “hearing” every sound that goes on around you? You may only hear the humm of your computer or the click of your mouse. But if you stop you can probably pick out the whirr of appliances, the subtle buzz of light bulbs, the creak of the building, your own breathing and heartbeat. All these stimuli get filtered out, though, and you only really register unusual sounds. For a long list of sensations, the body has a way of pushing them to the background and only responding to the new.
Now my friends all were using different kinds of pre-workout supplements (a pre-workout, for those who don’t know, is basically a stimulant to give you more energy to work out, though some of them have other effects as well) but in most cases they had been using them for a few months. After a while, though, the body can get used to a regular diet of supplements like these. They lose their effectiveness as the body begins to expect, then ignore, the stimulant. Any of you coffee drinkers may recognize this from your daily coffee. It’s always best the first time! So when people ask about a pre-workout supplement I’ll give my own recommendation (I have favorites for reasons I’ll discuss elsewhere) but also say that they can’t really go too wrong by just switching. They’ve become immune to the effect and need to cycle to something else.
This is just like what I said about weight lifting. In order to be growing, you have to have variety at every level. People lifting weights will hit a plateau usually because they have been doing the same thing for too long. The body gets used to it, expects it, then ignores it. It’s why I always change what I’m doing in some way every 6-8 weeks. Longer than that and the body just stops working.
So if you find yourself sitting in place but working incredibly hard – be it with supplements or with weight training or even with eating – you may ask yourself how long you have been doing things the same way. Usually if you’ve been at it more than 2 months, then your body has adapted. Changing – almost in any direction, honestly – will jar the body out of its stasis and get it growing again.
So as much as I repeat truisms that I’ve learned about the fitness industry, I find that I never quite get them into my head completely. Which is why they bear repeating and why this whole thing is an ongoing process. Case in point today: the idea of a “cheat” day as a harmless – and sometimes helpful! – mechanism in a diet regime.