We finally made it to 2017 (good riddance to 2016!) and with the new year upon us that usual means that gyms are now packed with newbies and that the majority of people are going on a diet. All I can say to that is that I hope it works; I hope that everyone who has made it their new year’s resolution to lose weight, get fit and healthy, sticks with it.
I must admit that I was wrong about diets when I said in the past that diets don’t work; in reality diets do work but they are a short term solution to a lifelong journey. If you want to lose weight and keep it off for good, it’s all about having a fit lifestyle meaning sound nutrition and challenging workouts for the rest of your life. That’s right, I said THE REST OF YOUR LIFE. A quick fix fad diet (can you say The Cabbage Soup Diet?) or gimmicky fitness gadget is not going to do it, and it’s not going to happen overnight either. After all, it took me eight months of intense training to prep for my first show in 2016, not to mention the years of at-home workouts and proper nutrition just to get into okay-ish shape to begin with.
Case in point:
On the left is me in March 2016 and the right is November 2016…
Clearly it’s a marathon not a sprint. In eight months I dropped 20 pounds and went from 23% bodyfat to 15% bodyfat. All of this done without going to any crazy extreme such as subsisting on protein shakes and celery for months on end or taking chemical fat burners that cause massive indigestion or taking chemical diuretics that having you running to the bathroom every 20 minutes the night before the show or doing 90 minutes of fasted cardio every single day for five months in the hopes of getting stage ready. These are just a few strategies that my fellow competitors mentioned to me on show day as we chatted about our prep. I kept it real throughout my training by eating right, getting lots of sleep, drinking so much water – 6 litres a day at one point so that I wouldn’t have to take anything harsh to shed the water weight, and of course lifting weights and getting in my cardio.
Taking an approach that allows you to incorporate healthy strategies in all areas of your life is the key to finally shedding the weight for good, getting in shape and being healthy .This is one thing that you can do for yourself and that you can completely control. Yes it’s challenging at first, but wouldn’t it be nice to go to the doctor’s for your physical and not have to sit through another lecture about how you have to lose weight or you’re at risk for this ailment or that disease because of your unhealthy habits or that you may have to start taking medication for your blood pressure, fatty liver, high cholesterol, etc. Wouldn’t it be nice to just go for your physical, be in and out of your doctor’s office within 2o minutes? Trust me when I say that it’s really nice.
If you make your health a priority every single day, you can do anything because when you are well and healthy you will bring great energy to each challenge that’s sent your way. By now you may be thinking about how you’re going to do this, so let me make this easier for you with a few simple tips to keep in mind:
- Schedule your workouts for whenever it works best with your schedule as it is now. For example, if you have trouble getting out of bed in the morning, it might not be the best idea to plan on hitting the weight room at 6am.
- If you just don’t have time to workout out for 30 to 60 minutes in one shot then break up your workout into 10 or 15 minute increments throughout the day wherever you can.
- Workout out consistently, that means 4-5 workout days per week FOREVER.
- Eat REAL food (not just prepackaged stuff – which includes low carb or high protein items) don’t just focus on calories, look at the entire label including macros, fibre and sugar.
- Make your life easier by carving out a few hours one day per week to meal prep
- Ladies: LIFT WEIGHTS don’t just do cardio or wait until you lose some weight first. Weightlifting is what will shape your body and no you won’t bulk – if you don’t believe me, scroll up to my photos above.
- For the guys who already lift weights: never neglect cardio, you won’t lose muscle if done correctly. If anything it’ll help keep you lean.
- Forget about sports drinks, you really don’t need them, unless you’re in the midst of a 3 day elite crossfit event or triathalon. Even the sugar free ones are unnecessary; stick with water and add a scoop of BCAAs only if your workout lasts longer than an hour.
- Turn off the tv, put your phone down and go to sleep. Make it non-negotiable and always give yourself at least eight hours every night in bed. If you’re not sleeping enough, your hormones will be all out of whack making you crave calorie dense food all day long.
- Stop thinking about how your going to get fit or how hard and overwhelming this is, and just do it. Get it done and before you know it, this will all be second nature to you.
*Bonus tip: Stop eating food just cause it’s there, just cause someone offered it to you, just cause you’re out with friends or at a family gathering or at a restaurant, just cause you don’t want to be wasteful, just cause your kid’s done eating and it’s just sitting on their plate, or just cause you’ve lost some weight and deserve it. YOU ARE NOT A GARBAGGE CAN, so stop treating yourself like one!
Keep in mind that there is no one size fits all solution when it comes to a good health, so go at your pace, but make it happen. If you need to dive right in one shot then go for it or instead slowly ease yourself in if need be by incorporating new healthy habits and letting go of the unhealthy stuff on a weekly basis. Talk to a healthcare provider, hire a trainer or nutritionist if you need to, make an appointment at your gym to get some info, take a tour and scope it out before your first training session. Don’t just talk about how you know what works for you or that you prefer group fitness classes to solo training or in-person weight loss support groups to online program; actually start and stick with it, make this happen. Even though it may seem really hard at first and even a bit daunting, you can do this. Focus on your health above all else and make 2017 the beginning of your fit life.
Start It, Finish It