I’ve been in the game for over 7 years now reading blogs, articles in the news paper, newsletters you get from work and even all the nonsense we see on social media. It’s hard to see what everyone else sees and not go “what the hell are they even talking about??” So as I sit here going back and forth between writing and checking out whats on my newsfeed, I can’t help but to comment. Every professional goes through it. It’s kind of tough at times.
You may cry, you may laugh, you may even agree or disagree, but these are real to me. I’m not out to offend or hurt anyone’s feelings. So if that happens…tough shit. So, here are some of my random thoughts on diet and exercise. Enjoy!
1- If you’re a non-athlete, training 6days/week is just non-sense.
2- Diet Coke with an unhealthy meal IS NOT an improvement on your diet.
3- Drinking water is far superior to any other drink to help with fat loss.
4- Exercise by itself is not a great way to lose weight.
5- Finding a balanced diet that qualifies to help support your life style is THE BEST diet ever.
6- Doing a training routine your friend does doesn’t mean it will work for you.
7- Being on a low carb diet does not mean you can slack on eating your veggies.
8- I really don’t understand why people are “afraid” of the weight room. Learn from someone you respect and admire to show you the ropes.
9- Getting your nails/hair done hours before you workout makes no sense to me at all.
10- The more you stress about losing weight/body fat, the more you’ll retain body weight/body fat. It’s crazy how the mind and body are connected, no?
11- Workout partners are great, but relying on others to workout is a great disadvantage. Be your own motivation.
12- The 80/20 rule is merely a guideline. 70/30 may be more realistic for YOU. You have to spend time on it to figure it out. Stop trippin’.
13- If you’re looking to gain mass, it’s a good idea to follow the advice of someone who has done it for a long time.
14- High Carb, Low Carb, High Protein, Low Protein…there’s no better time than now to perfect your nutrition. The evidence is abundant.
15- You can eat well, train well, and stay hydrated through out the day…but nothing ties that all together like consistent quality sleep.
16- Heavy squats, deadlifts and presses are easily the best strength exercises for fat loss.
17- People expect success before the hard work. It is this mindset that prevents long term progress.
18- Unless you’re the best in the world at what you do, you still have room to get better at your choice of exercise. And even if you are the best, you have to do more to stay at the top of your game.
19- Listening to movie scores before you lift gives you a huge mental boost. Hans Zimmer is the man right now. Don’t knock it til you try it.
20- Walking is grossly underrated; you can do it everyday, it’s great conditioning on the legs, it helps with fat loss, walking keeps you healthier long term.
21- Some believe training 3days/week is overrated. I think it’s UNDERrated. More isn’t necessarily better.
22- I’ve seen people get better results training 2x/week than those who train more than that. It’s about your training quality. The frequency is a matter of speeding up the progress.
23- Potatoes and Rice should be a staple in your diet if you’re wanting to have a better training experience.
24- CrossFit, Powerlifting. Olympic Lifting, Parkour, Strongman, Zumba, Les Miles, Gymnastics, Prancing….whatever you chose, follow it passionately.
25- The weakest people in the gym are the ones who can’t lift you up with positive feedback.
26- Having the right training gear can make all the difference in your confidence in the gym. Dress for success.
27- Facebook groups, making friends at the gym, working with a trainer you trust; having a healthy social support group will help keep you training for longer.
28- Moving, yard work, housework, washing the car, keeping after children- are all viable ways to exercise and keep fit outside of the gym.
29- Most protein supplements on the market work the same. I’d go for taste, and depending on your goals, sugar content is a factor too.
30- If you still eat low quality foods on a daily basis, taking supplements is NOT going to make a difference.
31- Performance Enhancers are just that. Enhancers. You can’t increase or improve something without a base. Gaaah!!!
32- You should always strive to achieve 6-8 hours of uninterrupted sleep.
33- If you have the opportunity, taking a minimum of a 20 minute nap is sooooooo crucial for helping the body heal and get stronger.
34- Write down/document your workouts. I looked at my workouts from a year ago; it’s truly amazing to see how much I’ve progressed in the past. It’s a hyoooge mental boost to the daily grind.
35- The one thing that can connect a world class athlete to “9-5” every day-worker is strong glutes.
36- When reading the food lable, the ingredients farther way from the top of the list are the ingredients least used.
37- When reading the food lable, the ingredients at the top of the list are the ingredients used the most (be weary of what those are).
38- Doing heavy as weight for rows or weighted chinups/pullups will develop your biceps better than curls. Think about it: the more weight you move, the bigger the muscles, ammerite??
39- Over doing it with alcohol will set back your gains; it throws off your sleep cycle, slows down your recovery, and can really mess with your appetite.
40- People need to relax. A cheesecake, brownie, beer or two over the course of the week is not going to throw you off track.