WHAT DO YOU THINK ABOUT…?

What Do You Think About?

One of the most challenging things about the health and fitness industry is the idea that there are ONLY multiple opinions and that somehow there is no science, no system or no process that people can go through to get regular results. Look,

I get it.

You see someone say something and they seem to have great results, where you see someone else say the opposite, and they also got great results.

So, you get confused.

How do I know what to eat, how to train, how to live to be strong and lean for life?

The other day I overheard a trainer in a gym tell someone her opinion on something and it made me sick to my stomach.

Not factual.

Not correct.

Not scientific.

But, its “professionals” like that that give our field a bad reputation.

Rarely do you go to the doctor when you are sick and say, “doc, what’s your opinion on ( ___fill in the blank___ )?

Unfortunately, however this is the prevailing question because everyone is an “expert.”

So, today I want to share with you the worst things I’ve heard recently, both in person and online and start to create some simple clarity for you.

Sound good?

Let’s call it the Short List of Bad Advice.

Bad Advice 1: Sometimes you just need to shock your body into new growth.

Reality: While I get where the “expert” was coming from when giving this advice it’s not completely accurate.

Our bodies work very hard to be in a state of homeostasis.

Your homeostasis and my homeostasis are different. Our habits, including strength training, eating, sleep and stress management all play into our homeostatic state.

Because the body works to stay in homeostasis it is far more effective to make small, incremental changes over time to our habits. Look into James Clear’s book Atomic Habits for more, but simply put we get greater benefit from making small changes over time than we do “shocking” the body with something big. This is why you see so many hard core, big weekend workout fat weekend warriors in the gym.

One big shock doesn’t make a major impact.

Time and consistency do. If you aren’t making progress in your body then you need to ask yourself “am I consistently increasing either the number of reps or the amount of weight I’m lifting?

Change requires change.

Long term change takes small habits compounded over time.

Bad Advice 2: Just eat clean!

Reality: Physique change happens when a few factors in this order are applied.

Eating “clean” has nothing to do with it.

First - you need a lifestyle that has movement as it’s foundation.

Walking regularly and, most important getting in strength training regularly are the cornerstones. Your lifestyle needs to prioritize sleep. Primarily between 10PM - 4AM. This ensures proper physical and psychic recovery.

Second, calories must be managed. Intake less than needed and you will lose weight. Intake what is needed and you will maintain. Intake more and you will gain.

Third, you need to dial in your macronutrients.

For physique change you need to prioritize protein.

Research and my personal experience with clients is 0.8 - 1.2 gr of protein per pound of body weight should be the foundation. Fats and carbs can fill in the rest of the calories to give you optimal energy. Terms like “eating clean” are told to you by well-meaning but otherwise uneducated professionals who don’t understand how the real science works. Yes, eating “clean,” or in other words, whole foods, low processed and nutrient dense will help with overall health, it has a very low effect on your body composition.

When you learn the basics you know how to manipulate the variables to get great results.

It’s science, not opinion. Stay tuned each week for more simple, science driven tips and tricks to crafting your phenomenal physique.

Until next time…go out there and disrupt!