Get the Garbage out of your head

It’s been a while since I’ve written one these types of blog posts.  It’s about the garbage in our head when it comes to succeeding in weight loss, lowering body fat percentage or anything for that matter.

realistic-thinking

Have you ever had someone compliment you and it made you feel good all day? It’s really nice to get a compliment every now and again but some of us have more junk than we’d like.

how about this..

Has anyone ever complimented you and you thought something like this to yourself:
“He/she is just being nice”

“I’m still hella fat.”

“I’m really not doing that well.”

“I wish.”

Basically anything that goes alongs the line of “I don’t believe you.”

In the book Feeling Good by David D. Burns, he calls this discounting the positive.

On the flip side of things.  If we are doing something positive in our business, health or life, why does one negative remark or comment will mess with our motivations to move forward?

To varying degrees, some of us amplify the negative crap in our life unnecessarily. Sometimes it takes a friend or family member to get you out of your one person pity party. Or you could be one of those people who sort things out yourself.

If you don’t have this problem, you should stop reading right now and know that I’m jealous of you.

For many years I’ve suffered with depression and because I tend to be introverted I don’t reach out much.  Luckily I’ve chosen to work in a field where I have to be less introverted. Being inherently introverted, I have a job designed for a naturally extroverted individual is ironic.Through maybe fate, circumstance, chance or just plain dumb luck – it’s saved my life.  It’s saved my health and it’s kept me sane.

Everyone suffers with self doubt. Much of this self doubt comes from our inner dialogue. It’s what we say to ourselves that has a great impact on how we feel.  It affects how we things, it affects what we do which ultimately determines our outcome.

Now you might be thinking, “I don’t talk to myself.” Trust me when i say you do. It’s called thinking. Part of my way of communicating sarcastically has to do with getting people to like me.  If you can stand my a**hole like remarks and still manage to hang around me it means you like me enough.

Okay enough of self analyzing.

I’m sort of running out of time so I’ll try to make this quick.

The reason why most of us fail in following a diet or an exercise regiment has to do with what we think.  It’s about all the positive and negative things we say to ourselves that leads us to our decision making.

I can’t do that because…

I don’t have time because..

I can’t follow a diet because…

If you want to conquer this, keep a journal of what you say to yourself.  Write down your own internal dialogue when you find yourself flinching.

I want you to stop and imagine jumping into a pool of water.  As you jump into the pool of water you find out that it’s 0 degrees Celsius. or the coldest water you’ve ever jumped into.

I’m not sure if that was a good example, but you might have felt a slight chill reading the above line.  Mind you that you haven’t actually touched any water while reading this blog post.

Or when you smell something unexpectedly bad. You make that face and you react.  You flinch.

This is an automatic response.  And as simple as it might seem this is we all do when we think of something that is less physical like the thought of doing a hard exercise program.

Like the thought of not eating carbs.

Like the though of lifting heavy weights and being sore all weak.

Like the thought of running and breathing heavy because you’re out of shape.

Like the thought of taking the time log your food in a journal

Like the thought of doing leg day

Like the thought of doing 100 burpees for time

These things typically cause a response that similar to a flinch.  Why do you flinch? Why do you respond in that way.  Understand your thoughts and you’ll understand you’re feelings.  Understand your feelings and you’ll understand your actions.  Understand your actions (or lack of action) and you’ll understand your results.

Change how you think and you will change everything.

 

 

 

Mark Bell doesn’t try to be a motivator but he is

I’m a big fan of Mark Bell and really love what he stands for.  He’s about making people strong and has a deep passion about.  His message maybe a bit vulgar or off kilter for some people, but I love this guy, he’s legit.

*viewer discretion advised, there is profanity, you’ve been warned.*

.”..there’s no excuse you still gotta push forward.  The main thing is you gotta follow through.  People are a bunch of <bleep> out there. I’m gonna give it to you straight right now.  People are a bunch of <bleep> <bleep>, people are a bunch of <bleep> and they don’t follow through on <bleep>.  They don’t follow through on any idea they have.  They talk about there dreams and passion before they go to bed they wake up the next day with those hope and dreams deflated before they even drink there first <bleep> cup of milk.  Don’t be that <bleep>.  Don’t be that person….”

“..all this really is a taking a concept and following through on it no matter what anyone else says…”

 

markbell screen shot

How much carbs should I eat? is that too many carbs?

I was going to write this somewhat long email response and I figured why not turn into an article?  It’s been a while since I made blog post, so I felt this would be totally appropriate

How should I eat to lose weight? How many carbs should I have?

First off, there is no one size fits all approach when it comes to nutrition.  I know there are a ton of diets out there – some of which have gotten people great results.  Most fad diets out there are meant to give a basic frame work for how to eat to lose weight quickly.  An example would be Carb Nite.  That’s a program that I like for most people who don’t exercise hard or frequent enough. It’s also simple to follow and almost error proof.  The only problem with it is that it’s an ultra low carb diet which is very difficult to follow.

In other words you have to be “gung-ho” to follow that program.

When it comes to nutrition for health, sports performance and weight management I subscribe to a Pro Paleo diet + dairy approach.  Another way to look at it is a vegan / vegetarian that eats meat. In a nutshell it means I do my best to eat foods with the least amount of processing possible.  It either has a face (like an animal) or it game from the ground (like a vegetable).

Health and performance for the reason of eating a diet that is low in anti-inflammatory.  This allows for overall better health (less inflammation) and better recovery from intense training sessions.

If you’re interested in a paleo approach diet for weight loss you can view the guidelines I wrote on this blog post.

There’s always more to this nutrition story, but it really depends on the physical demands placed on the individual.  In this article I wanted to address the specific question about “how much carbs should I have if I’m trying to lose weight?”

As much as necessary to sustain reasonable energy level. (well, how much is that?)

From my personal experience and knowledge, I would prioritize diet over exercise performance.  The common problem with a lot of people trying to go on an aggressive “fitness” plan is to start making better food choices, cut the calories, increase the protein and workout hard.

Working out hard could be a body builder workout plan, a marathon training program or crossfit endurance.  All of which have different energy demands.

In my case it would be mean workout less (and/or reduce intensity) and eat less carbs.  Increase protein and fat intake.

(the example I’m going to descirbe below is a very simplistic explination of what happens in the body, its doesn’t go into detail. This is a kind of “bird’s eye view” of what goes on, but lots of stuff are happening. If you want to know more, you know where to look.)

Why would I workout less or reduce intensity? Most exercise is highly glycogen demanding. Glycogen is primarily created from ingested carbohydrates.  When carbs are reduced and you’re blood sugar isn’t being propped up by dietary carbs your pancreas starts to release glucagon.

“The pancreas releases glucagon when blood sugar (glucose) levels fall too low. Glucagon causes the liver to convert storedglycogen into glucose, which is released into the bloodstream.” -taken from wikipedia about glucagon

When liver glycogen gets depleted, the body starts to rev up ketogensis and ketone bodies are formed causing the body to run on fat metabolism better.

Okay, that’s more science than I thought I was going to write.  Here’s what I usually tell people:

When you go on a low carb or ultra low carb diet, your body has to shift gears from burning sugar to burning fat.  Depending on how high your carb intake is and current physical activity is like it could take a while before your body adjusts to burning fat as a primary fuel source.

If you’re the average sedentary american with a high body fat, I would argue that you have enough fat on your body to function just fine.

If you’re a high intensity athlete, ultra low carb days may not always be ideal for days that consist of intense physical activity exceeding 60+ minutes and if you multiple training sessions a day.

With the main goal of fat loss, eat enough carbs to get by and function reasonably well.  However if it’s your first time attempting an ultra low carb diet, you have to give your body 2 weeks to adapt.

I say start at 100g of carbs a day and tinker around with what works (after the 2 weeks).

The success of low carb diets has to do with controlling blood sugar levels which keep insulin levels relatively low.  You will inevitably become more insulin sensitive  and break a weight loss plateau.  Different things work for different people, but that’s the reason why the low carb works for weight loss.

Here’s a common mistake that happens on a low carb diet: not eating enough fat.  If you go low carb and low fat you will fail.   If you think having low carbs is bad, try eating low fat and low carbs. Why doe this happen?  The reason why mistakes similar to this happens is that people are afraid of fat.  People are use to counting calories and/or points with weight watchers.  People learn about the paleo diet, atkins, warrior diet, fruit diet or some other diet that causes a lot of confusion.  This leads to combining information and following practices that contradict one another.  I could easily go into a rant, but I won’t.

Anyways, I’ll leave it there.  Post a comment if you have a question.