Trainer Tells All – Volume 4


Image CC credit: Claudio Brisighello

This is another volume in the popular “Trainer Tells All” series (Vol 1, Vol 2, and Vol 3 seen here). So here’s some more small bits of “wisdom” with less “noise” for you. Sometimes I just like writing these so I can go back and re-read myself…as we all need those little reminders time to time. Enjoy!

  • I think starting off with 10 min of fitness a day is a better idea than trying longer extreme workouts. The goal is to build the consistent habit, not burn out.
  • Only real spot reduction I know of is liposuction, although you can increase blood-flow during times of increased lipolysis (hormonal signals to release stored fats) to areas with movements that activate muscles around it. In short: do more full body workouts in a fasted state.
  • I focus on getting all my supplement needs from real food.
  • Don’t train like a professional athlete and eat like a Hollywood super model…as the result will be something that resembles a hormonal car crash.
  • Stress overload is probably what most people burn out on with a diet. There has to be balance and recovery. Hormesis always comes into play (little/intermittent is good, chronic is not).
  • The best time to make a change for the better was last month, the 2nd best time is right now.
  • Your body “detoxes” at its own rate, no diet or magic drink “speeds” it up. It is a hot marketing angle though nowadays.
  • Dieting without some simple resistance training is like riding a bike with a flat tire, making it harder than it needs to be.
  • I see a diet industry that focuses on how to lose 10-15 lbs in a week, too bad most people are trying to lose that same 10-15lbs year after year as they play the yo-yo crash diet game. Quick fixes are not a lasting solution.
  • Think bodyweight exercises are too easy? Pick an exercise (like pushups) and do a “Burst” of 10 sets of 30:30 intervals (30 sec work/30 sec rest).
  • Ever notice how the people who say you need supplements…also tend to sell those supplements? Hmmmm.
  • Whether you do or do not eat breakfast is your choice, I only aim to give you the facts so you can make that decision on your own.
  • My goal as a trainer and coach has never really been to get more clients, as it has been trying to help people take full control of their own lives (and no longer need me). In that sense, I look forward to putting myself out of business.
  • Every time a mainstream article is written with quick tips on “How to Boost Your Metabolism”….a science book commits suicide.
  • Legendary bodybuilder Serge Nubret claimed to only eat 1-2 times a day. “Listen to yourself before listen to others. I eat so much in one meal that I don’t need to eat 6/8 times a day, I leave that to those who don’t have a big appetite” ~ Serge Nubret
  • I’m not impressed by how many lbs one can lose in a week…I am impressed by how many lbs one can keep off for years.
  • Fear less, act more. Eat less, cook more. Whine less, smile more. Worry less, enjoy more. Stress less, play more.
  • I made it my professional goal long ago to learn every possible exercise and equipment use. Now I just use mostly body-weight exercises and a resistance band. Funny how I ended up here.
  • It’s been shown that TDEE (total daily energy expenditure) is actually greater in obese westerner vs those living a more hunter-gather based lifestyle. Once again, more cardio is not the answer.
  • Nature never judges you, hence I enjoy spending more time with it.
  • If you want to know what works, then take action and see what happens. Adjust and repeat. No one ever got it right the first time. If you want guarantees, buy a toaster.
  • My food philosophy: eat protein for muscles, fat for nutrients, fruits for energy, starches for performance, & dessert/drinks with friends.
  • If weight loss is your goal, think of it in terms of overall deficit on a weekly basis. However you get there, you get there. Stop worrying about it hour by hour.
  • A dessert a day will keep fad diets away.
  • A “high energy” breakfast can inhibit fat oxidation the rest of the day. I’d rather burn more fat during the day and then recover and reload with a bigger meal at night.
  • Health care reform starts in the kitchen. Teach your kids how to cook through example.
  • The journey is the reward, so enjoy what you do daily…or go find another way.
  • Skip the antioxidant pills…they may be negating benefits (insulin resistance/antioxidant defenses) from exercise (mitochondrial hormesis or “mitohormesis” – stress response of mitochondria to ROS)
  • If you don’t want to count calories, keep your daily meals somewhat consistent. You can then know if its working or not. Random meals gives random feedback.
  • Eat crappy foods and take pills…or eat good foods and get more sunshine. I go with option B.
  • I get my nutrients and minerals from real foods. If I feel I am deficient, then I force myself to find better food choices. I choose foods that are high in nutrient density, rather than assume a pill with take care of my needs.
  • I get my fish oil from eating fish 1-2x a week. I keep the Omega 3:6 balance by eating more grass fed meats. I focus on better quality foods to reduce toxins and other chemicals that will increase internal damage (oxidative or otherwise). Health I believe is a state of overall balance between damage and repair.
  • Vote with your fork and wallet if you want to change the world around you. ”Be the change that you wish to see in the world.” ~ Ganhdi
  • I find that doing less helps me to focus on what is important. Complicated does not mean more effective. “It is not a daily increase, but a daily decrease. Hack away at the inessentials.” ~ Bruce Lee
  • One simple rule for carbs? Earn them. (exercise)
  • I’ve found that most daily worries can be solved by a nice long walk in nature (usually by dropping the anxiety over them).
  • Stay active doing things you enjoy and stop calling it “cardio”. Forced exercise is not the solution, nor enjoyable.
  • If a person/website says you “need” something other than real food…may want to see if that person also makes money selling it.
  • Coconut oil in the morning (I like mine in coffee) may be a less stressful (and more productive) way to get through your morning.
  • Unlike what many “experts” say, there’s nothing wrong with eating carbs at night. Focus should be on real foods of course.
  • Success of any exercise program for weight loss is mostly due to how a person eats because of it.
  • I actually dislike using the word “fasting” as a focus because it seems to get people focused on “more is better” for quick weight loss. You still need to eat right, hence I went with a intermittent “feeding” focus of “2 Meals”.
  • Calorie Restriction (CR) seems like a miserable way to go about health (and may not even have benefit compared to a healthy weight anyways).
  • People have way too much anxiety about eating all day, which is a stress in itself. Is it any wonder our digestive system is out of whack?
  • I don’t really eat much gluten or wheat, but I also can tolerate beer and pizza on occasion.
  • The biggest common factor seen in cultures known for longevity may not be any specific diet (outside of “real foods”), as it is people with an enjoyable daily life filled with purpose and community.
  • The only diet expert you really ever need is inside of you, if you take time to listen.
  • The best workout advice I ever read in a forum online was “Shut up and go lift”.
  • I’ll get all my antioxidants from the good sources…red wine, dark chocolate, coffee/tea, spices and fruit.
  • Unleash your inner artist and create your own lifestyle (eating, exercise, etc). That is where the real joy comes from.
  • Reason #1 to exercise: Keep muscles strong (esp to prevent wasting as you age).
  • Reason #2 to exercise: Autophagy.
  • Reason #3 to exercise: Mitohormesis.
  • Reason #4 to exercise: Handle daily stress better.
  • Reason #5 to exercise: Glut4 expression to better utilize more glucose (and enjoy more carbs).
  • The more times you find what doesn’t work, the closer you come to finding what will. “Success is going from failure to failure without loss of enthusiasm.” ~ Winston Churchill
  • I see the only real failure as not taking any action in the first place.
  • “I hate pullups”…says the person who never practices them. No one was ever born an expert. Live life as daily practice.
  • I don’t deprive myself of any food choices, but I enjoy eating more real foods now (for energy and body composition).
  • I like to use humor to overcome misinformation, hence I call my morning coffee a nice hot cup of “starvation mode” (as I don’t really mean it).
  • When people say “You’ll starve yourself fat”….my brain shuts down with a “404: file not found” error code.
  • Starvation mode exists…for those really starving themselves, but those people don’t gain fat doing them. They do gain fat when they rebound overeat with a compromised metabolic rate. Assuming overall calorie intake is at maintenance (or a small deficit), no one ever entered starvation mode by skipping a meal…but it sure scares people into buying bars and shakes.
  • The one word to remember for lasting results with an exercise program, “consistency”. To get stronger work on “progression”.
  • The more I read and understand about eating, the more I realize people had it right long ago without even knowing why.
  • I see the body’s state of health like a bank account. Nutrients and recovery are deposits, while stress (from any source mental or physical) and toxins make withdrawals. Most people are overdrawn on their account.
  • The best step anyone can take to losing weight and improving their health (and their kids too), is to enjoy cooking more meals at home.
  • Skipping breakfast is not a new idea, as “The No Breakfast Plan” was written around early 1900s (and free to read).
  • People who tend not to get good results with IF is not because of the “fasting” part, but rather how they are “feeding” and recovering.
  • If you see the words “Belly fat” in any ad or article, run…run like the wind.
  • I don’t need to “confuse”, baffle or even mystify my muscles, just “piss them off” consistently with brief intensity (or “Bursts” as I like to call it) to get stronger.
  • Most people aren’t “over-stressed” as they are really just suffering from “under-recovery”.
  • I find it somewhat humorous that the media and marketers are obsessing people to get “six packs” when most just need to lose the “keg” first.
  • You can’t out run a bad diet, but I’ve learned how to outsmart a pizza with intermittent fasting.
  • Stressing over stress is like putting a fire out with gasoline. Relax…it’s what your body really needs after all.
  • Try short fasts from other things (mini stressors) in life. Take a weekend off from being online (including checking email, Facebook, Twitter, etc). Don’t worry, the Internet will be there when you get back.
  • Abs are made in the kitchen.
  • I don’t graze like the prey…I like to eat big like the predator (after the hunt).
  • I no longer worry about how often I have to eat protein, as I just aim to get enough in for the day.
  • Most people eat more protein than they really “need”, research would show 0.6-0.8g/lb of BW is plenty even for experienced trainees losing weight.
  • Routines make up our day, so make ones that will only help you.
  • I never cared about my chronic stress load in my 20s…but I sure know about it now in my 40s.
  • The world is your gym. No monthly fees, no lines for a treadmill and open all day. Go outside and play!

and lastly I leave you with a little wisdom from the TV series “Breaking Bad” on how to just stop worrying and get out there and eat/live on your terms:

‎”I have spent my whole life scared, frightened of things that could happen, might happen, might not happen, 50-years I spent like that. Finding myself awake at three in the morning. But you know what? Ever since my diagnosis, I sleep just fine.

What I came to realize is that fear, that’s the worst of it. That’s the real enemy. So, get up, get out in the real world and you kick that bastard as hard as you can right in the teeth.” ~ Walter White (Breaking Bad)

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