Finicky Eater?

For the longest time I couldn’t figure out why I was never able to put on any weight. I was a really skinny kid. So skinny, I barely cast a shadow.

Being a finic- I mean, selective eater doesn’t mean you can’t make great gains. Just as there’s no one food you have to avoid in order to lose weight, there is no food you absolutely have to eat in order to help you put on muscle.

I know this is probably contrary to some things you’ve heard. Maybe you’ve read about the GOMAD approach. If you haven’t, that’s drinking a Gallon Of Milk A Day. Some people actually do this. I think it’s excessive, but if that’s what you want to do, go for it.

There’s no arguing that milk is the one substance specifically evolved to grow little baby mammals into larger ones.

(I’m not going to get into the merits or morality of humans drinking other mammals’ milk. I will say, I’m totally against depriving baby almonds from their moms’ milk though).

IMG_2748As long as I can remember, I have hated milk. The taste, texture, smell, everything. I must have been stubborn about it ‘cause I don’t recall my parents ever trying to force me to drink it. I must have gotten enough calcium and vitamin D ‘cause not only have I never broken a bone (knocks on wood), I am still alive. I made it all the way to adulthood!

This isn’t to knock milk specifically. If you love it, good. I solemnly swear to never take yours.

I was born lucky enough to develop a finicky appetite with other foods too. I’ll spare you the list (you’re welcome). It wasn’t like I grew up only on junk food or anything like that. There’s a bunch of healthy foods I like.

The truth is, if you’re a finicky eater, that’s okay.

It doesn’t mean you’re doomed to a life as a malnourished stick figure.

What it does mean is if you’re looking to put on lean mass, you’re going to have to do a couple things. You’re going to have to eat a whole lot of the few things you do like. And you’re going to have to keep trying new foods, even if you’re pretty sure you’re going to hate it. Once in awhile you should even retry something you hated just to see if your tastes have changed.

IMG_2749

It never made sense to me why anyone would force someone to eat something they clearly hate. Any nutrition you miss from not eating something you dislike can likely be made up by eating something else you do like. So don’t think that you should replace your most-despised vegetable with Pop-Tarts. Being a picky eater doesn’t mean you shouldn’t eat mostly healthy. Any calories you’d miss from one food can always be replaced by eating something you prefer.

 

Making sure you eat proper nutrition will help keep you healthy. But it’s the calories that are going to help you add size. Simply put, in order to put on size you need to eat more calories than you burn consistently over time. The fancy term for this is eating at a “calorie surplus”.

The best way to make sure those excess calories are used to fuel muscle growth rather than fat is to do strength training. You want to lift weights a few times per week. Focus on getting stronger at compound lifts like the squat, deadlift, bench press and pull-ups while eating at a slight calorie surplus.

Be patient, this will take time. Especially if you’re finicky.

 Thanks for reading. I hope this helps!

 

 

P.S. No. I’m not trying milk again. Last time I tried was when I was in college and I’m good. Same for liver and brussels sprouts.

Advertisements

Thanksgiving!

I’ll keep it simple: Enjoy the holiday. Enjoy the food. Enjoy time with your family and friends, if you’re into that kind of thing.

Don’t worry about tracking calories or making sure you hit the gym. The whole point of fitness is to make your life better, not to consume your life.

I hope you have a great one!

Come Monday though, it’s time to get back to the mission!image1

4th Quarter

It’s the beginning of October. That means it’s the start of the 4th quarter of 2017. Are you still on track for the goals you set for yourself this year?

If you are, you’re awesome. If you’ve already achieved what you set out to for the year… it’s time to pick bigger goals.

If you’ve fallen off, it’s easy to start thinking about ‘18. I mean, there are only a few weeks until the holidays and you may as well just slack off and enjoy, right?

Nope.

First, there’s still plenty of time left to put in lots of solid work towards your goals. For the sports fans, is there any greater thrill than a late-game comeback win? Who doesn’t love a movie where the hero overcomes the biggest challenge at the end? You are the hero of your story. If you truly want something, go after it. Take actions every day (every day) that put you closer to it. You won’t make giant strides daily. Small steps are still progress.

Second, you know “I’ll wait ‘til next year and then I’ll start” is bs. It’s just procrastination with no benefit. Why would you wait to improve your life? If it’s a good idea to start in January, it’s a good idea to start in October. As in now. Today.

Are you going to look back a year from now and say, I’m so glad I waited until January to get started? Or are you more likely to think you should’ve started earlier?

It doesn’t matter if your goal is to be more fit, drop that fat, build muscle, make a million dollars, write that novel, etc. Waiting is wasting. Go. Do.

You got this! Hope this helps. Thanks for reading. Leave a comment or question below.

Fitness Apps

Recently a good friend asked me about fitness apps and I think this is a good opportunity to talk about what to look for. The first thing to consider is what do you want from an app, what do you need from it? They can do a number of things. At a basic level, a good one will allow you to enter data so you can keep track of your workouts. Keeping track is essential to your continued progress. If you don’t progress, you don’t change. If you’re not changing, it won’t be long before you’re frustrated.

A useful app will have a good library of exercises. It’s even better if there are demonstration videos. It will allow you to enter data for your training, specifically the exercises, weights used, sets and repetitions. Some will have pre-designed training routines which you may find valuable if you prefer that to creating your own. This can be especially helpful if you’re just starting out. It should also allow you the flexibility to create and edit your routine if that suits you better. The variation in the ways each app is laid out will largely determine its appeal to you.

Another useful feature is a timer/clock. Your smartphone probably already has this, it’s nice if you don’t have to use separate apps. I’m a big believer in keeping your workouts to an hour or less. An app that keeps track of rest periods for you will ensure you stay on point. The length of your rest times will depend on your fitness goals and schedule but it’s important to stay consistent. A workout with rest periods of 30 seconds is going to feel very different than one with 2 minutes between sets.

A good app will be able to show you the trends of your workouts so you can easily view your progression over time. This is another instance where your preference comes into play. You may like a numerical listing of your personal bests (a.k.a. personal records, a.k.a. PR’s) or a line graph, or a bar graph. It’s up to you. Who doesn’t enjoy taking a second to reflect on your accomplishments?

I use this one but obviously there are many to choose from*. I just like the layout and the ease of use. Maybe you’ll like it too, or perhaps you prefer another one. (Help out other readers by leaving your favorite in the comments section)

Apps where you can track your calories and macros can be instrumental whether your goal is losing fat or building muscle. It’s convenient if it has the ability to enter foods by name or scan barcodes. It should also allow you to create and store some favorite foods or meals, which is a great shortcut. There are a few things to be aware of with just calorie apps. First, their databases may be slightly off with the calories, which is frustrating because it defeats the purpose of having it. Next, understand that no matter how you’re tracking calories, it’s an estimate. So don’t get too hung up on whether it’s 43 calories or 48 calories, okay? Third, make sure when you enter meat in the the app that you specify whether it’s raw or cooked. A raw 4 oz. chicken breast is about 117 calories. A cooked 4 oz. chicken breast is about 184 calories.

I like this and this for tracking calories*. (Let other readers know which ones you find most helpful in the comments)

I want to say is that it’s absolutely not necessary to use an app to track your workouts or you food, but they’re both certainly really helpful.

Thanks for reading!

*I’m not sponsored or endorsed by any app or company. These are just my personal opinions.

Trigger foods

The hardest part about dropping weight is the food restriction. Whether you cut out certain foods or just reduce the amounts, there’s going to be some sort of calorie restriction. I don’t advocate cutting out foods you enjoy, mainly because I don’t think it’s sustainable to deprive yourself in the long term.

However, if you know there’s a particular food that you just can’t resist devouring, it may make sense to limit how frequently you have it. Again, I’m not saying you shouldn’t have it. Just save it for once in a while.

For instance, maybe it’s virtually impossible for you to have just a few chips. Or perhaps there’s something about pizza where one slice turns into the whole pie. Personally, it’s really difficult to just have a couple cookies. I tell myself I’m only going to have 3 and next thing I know, there’s an empty, crumpled up, plastic sleeve on the table.

It’s not a big deal though. I just make sure not to have cookies around very often. I find substituting another food works better for me. For whatever reason, I have no problem just having a couple spoonfuls of ice cream. Don’t get me wrong, I really enjoy my ice cream. I can have some without the little voice in my head urging me to eat the whole pint. This means I get to eat it without worrying about going over my targeted amount of calories.

I don’t think I’m unique that way. I don’t pretend to understand why. It doesn’t have to be just sweets either. If you can figure out a workable substitute for a food you find hard to enjoy in moderation, it’ll go a long way towards helping you achieve your goals. Obviously swapping out your pizza for broccoli probably won’t work in the long term, unless you really love broccoli. But maybe there’s a pasta dish that you like but are able to limit yourself.

Again, this isn’t about swearing off any particular food you love. Telling yourself “I’m never having that again!” just makes that all the more irresistible. Fitness isn’t about filling your life with “Never!” We just want to be strategic about the approach.

The easiest way to avoid temptation is to avoid temptation. If you know you can’t resist it, it’s probably a bad idea to have it in your home. Or at least buy it in such a way that you limit yourself. If ice cream is your weakness, perhaps you can buy it in those little single-serve cups one at a time, rather than by the pint or half gallon.

Let’s be perfectly clear: if you go overboard one day and just eat a whole sleeve of cookies or whatever, it’s not ideal, but really it’s no big deal. Don’t waste time beating yourself up about it. Don’t throw up your hands and give in and turn it into a bingeing weekend. Just get back to your plan as soon as you can. If you take nothing else from this, please remember this.

Hope this is helpful. If you have any questions or comments, leave them below. Thanks for reading.

Hydration

How Much Water Should You Drink?

Short Version:

Drink when you’re thirsty. Your body is smart enough to give you a hint and a half when you’re getting dehydrated. Listen to it.

Longer Version:

There’s that old saying that you should have 8 glasses of water per day. I haven’t been able to track down exactly where that came from, only that it’s been around long enough to be common knowledge. But is that right?

As with most things, it depends. There’s no scientific evidence backing the 8 glasses per day claim. If you’re in a hotter climate, that’s probably not enough. Same if you’re training hard. If you’re thirsty, you should probably drink more. If your urine is a dark shade of yellow, it’s a good sign you’re dehydrated. (Note, taking a multivitamin or vitamin B, your urine may appear bright yellow but in this case it doesn’t signal you need more water).

Benefits of Water

Water is crucial to a proper functioning body and mind.

Here are just a few things it helps:

  1. Fight fatigue
  2. Keep the skin clear and healthy
  3. Maintain good digestion
  4. Weight loss by making you feel fuller
  5. Improve mood
  6. Cushion joints and cartilage
  7. Regulate body temperature
  8. Regulate blood pressure

Some good news is that all fluids count towards your hydration, so does food. Despite rumors to the contrary, coffee counts too.

Symptoms of Dehydration

When training, it’s a good idea to make sure you have some water about half an hour before. Drink about 8-10 ounces for every 20 minutes of exercise. And another 8-10 ounces after your workout.

Some symptoms of dehydration are thirst (duh), less frequent urination, darker colored urine, dizziness, and confusion. I don’t think you want to be dizzy and confused while you’re under a heavy barbell. Not being properly hydrated negatively impacts both aerobic and anaerobic athletic performance. When you exercise, your core temperature rises. Your body compensates for this by increasing the production of sweat. The sweat evaporates off your skin, reducing the temperature. Without proper hydration you won’t be able to sweat as much, which reduces the body’s ability to keep the core temperature under control.

Water Making sure you’re drinking enough water will help your body and mind function better both in and out of the gym. You don’t have to go crazy and drink 5 gallons a day. Common sense goes a long way here. Drinking when you’re thirsty is generally a good way to manage. If you’re in an especially hot environment you should probably pay more attention to your water intake. In humid conditions you’ll be more likely to notice you’re sweating. If you’re somewhere where there’s “dry heat” it may not be as apparent. The heat will evaporate the sweat off your skin before you really ever feel sweaty. For that reason, it’s especially important to make sure you’re having enough water in that climate.

Thanks for reading. Any questions or comments, leave them below.

Fitness and Time

You don’t have to get ready if you stay ready

Fitness and Time

If you’re wondering how fitness can fit into your life, there’s something I really think you should consider: Time.

We all think there’s too little of it, right? Too many things to get done in the day and too few hours to do them. You may believe you don’t have time to fit working out in your schedule.

It’s true there is no way to create more time. None of us knows how much we have left. Being fit can’t guarantee to give you more time. But it can definitely add more value to however much more life you have. It may be 6 months or it may be 50 years.

How Do You Want To Age?

Think about the quality of life you want for those years.

Being fit can definitely impact that in a positive way.

Fitness is an investment in yourself. Definitely for the present version of you, but more importantly it’s about the future version of you. You put in now and reap the rewards later.

Like any investment, there’s an upfront cost. Since it’s upfront it’s much easier to see than the rewards, which come later. You may have to wake up an hour earlier and sweat some. At first, it probably won’t be the most fun you’ve ever had. Likely you won’t see the payoff right away.

A few weeks in, or perhaps it’s a couple months, you’ll notice the quality of your life is already getting better. You’re less tired and lethargic during the day. You sleep better. Walking a flight of stairs is easier. You can keep up with your kids better. The groceries feel lighter. Your clothes fit better. You feel more confident. You’ll be better able to work. Even sex is better.

In short, being fit makes you more able to squeeze in more into each day.

In order to keep seeing the returns, you do still have to keep exercising. But guess what? You have the power of habit on your side now. Working out is part of your routine at this point. It requires less mental energy to get up and get started. Even better, maintaining being fit is a lot easier than getting there in the first place. I bet you even enjoy your training sessions.

We don’t stop moving because we age, we age because we stop moving. Yeah, it’s a cliche but I think there’s a lot of truth to it. If you’ve ever been in shape for a while and then let your fitness slide, you know how this works. I don’t mean you went on vacation or you took off from the gym for a couple weeks. I mean a real backslide. Maybe you built up to a 405 lb. squat. Or running 5 miles was a breeze. And now you’re ready for a nap after walking up a flight of stairs. You’ve experienced what it is to feel “man, that used to be really easy and now it’s really difficult.” It’s embarrassing to admit, but I’ve done this myself a few times.

This guy stays ready

One of my favorite sayings is, You don’t have to get ready if you stay ready. You pay the upfront cost, which is when you’re putting in the time and effort to get your fitness going. Once that happens, you can maintain for a long time, meaning you can enjoy the rewards for years to come. Whether that’s just having an easier time playing with your kids or hauling groceries, or if it’s still being able to move around unassisted as you get old, it’s worth it.

Maintaining fitness is easier than obtaining it in the first place. If you’ve let yourself go a little bit, it’s time to get back on your game. You got this!

Thanks for reading. Any questions or comments? You can leave those below, I’m happy to read them.