Burn fat and build muscle with this new ___________!!!
It’s the promise we’ve been hearing for years (decades?) yet many of us are still (unsuccessfully!) chasing these elusive results we hear promoted in every magazine, website, and TV/Radio station known to man. The advertising hype has us all wishing, hoping and searching high and low for this holy grail of diet and exercise where we accomplish two results in one fell swoop.
So…why isn’t it happening for many of us?
http://www.youtube.com/watch?v=THinQuExnxQ
Topics discussed in the video:
*What we already know about multitasking – it doesn’t work. Multi-tasking typically equates to doing more than one thing, inefficiently at best.
*Our metabolism is not built to (or efficient at) burning fat and building muscle at the same time. They require two completely different metabolic actions, and hormonal signals.
*Muscle building requires significant levels of insulin (a building hormone).
*Fat loss requires lowered insulin levels.
*When you strive to do both (while actually hoping for/focusing on weight loss), you end up burning through muscle stores rather than building them. This leads to the “skinny-fat” look. On the flip side, hoping/focusing solely on muscle gain can lead to feeling “fat” or puffy. The key lies in finding balance between the two.
*Understand that you need muscle in order to have the toned, tight look — and you need to reduce fat in order to see the muscle. Ultimately the look that most are striving for requires individualized focus on accomplishing both.
Solution Options:
1) Cycle phases dedicated to each: Increasing cals (above TDEE) for muscle building phases, and lowering cals (below TDEE) for fat loss phases. This means that you do NOT look to see fat gains during your muscle phases, or muscle growth during fat loss phases. The results within each phase are fastest with this option, but you may experience mental/physical turmoil of “feeling fat” during muscle gain phases, or missing your muscle gains as you cut fat (many people underestimate how much muscle they have under their fat layers). The best way that I’ve found to do this is to work with your natural times of month/year that you tend to eat this way (most people naturally eat in a cyclic manner without realizing it).
Body recomp can often feel like nothing is happening, because the changes are extremely slow and subtle. But if you put in the work, stay consistent, and take frequent pics, you will notice (like Melanie did!) how the changes compound ;)
2) Body recomp(osition): Eat at maintenance, utilizing a periodized workout plan, nailing your basic macronutrient goals. This is the the only safe way to multitask, and as stated before it’s means that you are not looking for drastic changes in one way or the other. This is a much slower process because you will essentially not see huge jumps in muscle gain OR fat loss at any one time. This can be a pro/con depending on your mentality and thought process. If you are happy seemingly at a standstill for a few years — knowing mentally that you ARE making changes — then this is the best route for you.
Summary
Non-stop dieting for a “look” should NEVER be an option, as it will never achieve the results that you want long term. Whether you choose to dive headfirst into fitness cycles, or take the slow and steady route – understand what your end goal is and accept that a lifestyle of perpetual dieting just won’t get you there, no matter how amazing the results look at first. With exception to newbie gains (which ultimately come to an end), metabolic multitasking is often severely over-touted and misunderstood. Instead of spinning your wheels, eating and exercising in a way that will do neither process efficiently, take the time to understand how to match your eating and exercising to your workouts and take charge of your journey again.
Long after the newbie gains had faded, Tracy realized that her low calorie, high cardio lifestyle would never give her the look she wanted. So she took action, moved on, and got the results she was after.
Your go-to “this always works” workout isn’t working anymore? uh-oh. Say goodbye to newbie gains…
Newbie gains are what I like to call the “Teenager Phase” of Fat Loss. This is a period of time, that you can pretty much “rebel” against the basic rules of fat loss, and quite possible still see results. Put simply, in the beginning of your journey, you can literally do ANYTHING (even if it’s the wrong thing) and still get “results.” Because of this brief period, we can often be led astray and down a longggg path of rebellion. We tend to shrug off recommendations of not making drastic changes that are unsustainable, or that certain styles of workouts are not the best choice for our goals. We think “Hey, I’m getting results…I don’t know what they’re talking about!”
During the newbie phase, even the impossible…is possible. Muscles grow super fast, fat melts off, everyone notices all your hard work and praises you for it. You’re pretty much floating on cloud nine, feeling invincible, and telling everyone that you know that you’ve found “the secret” to weight loss (pretty much associating that secret to whatever the random thing is that you’re doing.)
Side note…Buyers Beware: I can’t even begin to tell you how many weight loss books would remain on the shelves if we removed all those that were written strictly on the basis of one person’s newbie gains results. It’s really not the author’s fault though…the results are so addicting that they truly believe they’ve found the cure.
Back to the newbie gains process. The first six months can be ridiculously blissful, the results are insane and you think that you will FINALLY have the body you’ve always wanted with just a bit more work. Right around the six month mark, muscle gains/fat loss progress begins to slow down (though most of us are in the early stages of denial, and push harder). By month 12, many find that they are actually regaining the fat that they lost in the first six months and any semblance of muscle begins to fade. What do you do when you realize that your “free pass” has expired? What are the next steps?
If you’ve been getting phenomenal results for months, then suddenly notice your go-to workout isn’t working like it used to…it may be time to follow the “rules” now.
Main points covered in today’s broadcast:
~Newbie Gains: The Teenager Phase of Fat Loss
~How to identify when your newbie gains phase is over
~What works now will not work forever. Accept this, don’t ignore it.
~Plateaus WILL come, don’t get too comfortable/cocky and think that because you’re seeing amazing results quickly, that the rules don’t apply to you.
~Have a plan (even if tentative/flexible) for what to do at each plateau (again…they WILL come).
~There is no perfect plan. Once newbie gains fade, your plan must include a variety of phases (discussed in the broadcast)
~True newbie gains may last 1-2 years for some, with the best progress happening after the first few months of acclimation/neural adaptation. When “results” seem to come for this long, many can become easily deceived/convinced that a certain style of working out is the only thing that “works” for them. Avoid this extreme thinking, and move on when the time calls for it.
BOTTOM LINE: Newbie gains will stop. Enjoy it while it lasts, but be prepared to execute plan B.
Hope you enjoy the replay, Fam!
~Kiki
PS. Got questions? I’m on Periscope and Facebook M-F, to answer your FAQs. So make sure you’re following @EM2WL and click “live subscribe” to get notifications the second I start the next broadcast!
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Fitspo – Fitness Inspiration. Typically found in motivational quips, pics, or tips on how to look like a fitness model that are often found on the internet, magazines, books, DVD covers, Instagram, Pinterest, etc.
“Fighting against yourself…makes it much harder to reach your goals…” EM2WL interview with fitness model and author Dani Shugart
Many of us are holding ourselves, and our physiques, to completely unrealistic expectations. The obvious “self-love” response is that we honestly shouldn’t be comparing in the first place, because everyone’s situation is unique to them, and we should be happy with what WE have. However, for reasons beyond simply coveting, we often feel the need to visualize what is actually possible for us before striving for it. It’s only human nature to want to have a vision of the “end product.” While it’s often really hard to even know what our body is capable of (and it’s typically so much more than we could ever imagine), it’s also important to keep ourselves grounded in the search of our “goal body.”
In yesterday’s live broadcast we discussed 6 tips for deciphering fitspo, and finding a physique “goal” that is actually attainable for you. These tips will help you to wade through the various well-meaning motivational quips, and workout plans and actually get REAL results that you can maintain.
Genetics
Obvious, but let’s keep it real. When looking at an image, or person that you “want to look like” consider their genetics. When looking at your own physique and comparing it, consistently ask yourself: what are your genetics capable (or not) of? What can/can’t be changed about your physique? Although some things can be changed through lifting and proper eating, some things are non negotiable (bone structure, height, torso length, etc). While I don’t subscribe to using genetics as a cop out, I do believe in keeping it real and moving on vs pining for what you can’t have, while disregarding all else.
Background/Dieting History
How many times did they diet before achieving the results that you see? Are they in an over dieted/overtrained state (common in fitness DVDs/photo shoots)? How long did the current results take? How long have they maintained their results? How do they look on NON photoshoot days? Could it possibly be newbie gains? Are you comparing your 12th diet to their first diet (it’s like crack…never as good as the first time)? Have they ever been big?
Compound Effect
Understand that the physique that you see before you was not the result of just one 4, 8, or 12 week cycle. How long have they actually been working out? How long have their results been compounding compared to yours? How long should you expect to work before achieving similar results? This is especially crucial to understand when looking at the current workout that a person is doing, and assuming that it gave them the current results. Bodybuilders and other elite athletes tend to move into “maintenance” style workouts after decades of working out a certain way. You may suddenly see this person doing more circuit style workouts, or CrossFit, or bodyweight stuff. If you’ve done your “background” homework on the person, you should be able to easily understand that they did NOT get the body they have from doing the program that they are promoting. If a person looked a certain way before creating the program, do not be disappointed with yourself that you don’t look like them after just 90 days. Keep putting in your time, and allow your own results to compound.
Lifestyle
Balancing Work, Family, and a Figure Competition Diet? – FitNix Interview
Are they married? Divorced? Did they get the body they have after the divorce? Do they have kids? Are their kids young, older? Have they ever been pregnant? Had a c-section? Do they eat foods that you actually relate to and could see eating for.like.ever? If you’re going to find a “physique mentor” they’d have better have something in common with you, or else you’r setting yourself up for failure by trying to literally be someone that neither you nor your family will recognize. If you have a family, husband, job, etc., don’t get caught up trying to live the life of someone who is single, with no kids…or gets PAID to deprive themselves of life as we know it. #fail
Surgeries
Have they had any lifts/nip/tucks? Liposuction? Implants? Skin removal surgery? When it comes to the fitness industry, and especially the fitness model industry, there’s is a certain level of understanding. Often in order to have the lowered level of body fat that is required, yet still maintain “symmetry” of the physique some type of enhancement is needed. If a person in the spotlight loses a drastic amount of weight, it’s quite possible that they also had to get some skin removal surgery to stay within industry standards/expectations. There is also a whole host of other fixes that obviously go into prepping the model for the shoot, or the star of the DVD, but keep those thoughts at the forefront of your mind when getting “inspired” by them.
Age
This goes without saying that a 55 year old woman who compares her body to that of a 25 year old is bound to feel depressed at the reality of gravity ;). But as we mature, we must also take time to remember that certain styles of eating and workouts are MUCH more forgiving in our youth. We could ignore the basics guidelines of lifting, eating enough protein and fiber, and despite the odds look pretty dang (deceivingly) good. But not so once we creep into our late 20s, 30s and beyond. So getting uber inspired by the 23 year old who eats whatever the heck she wants, doing tons of circuits, and seemingly loving life…is a huge mistake for mature, over-dieted population.
We simply do not know what really went into getting (or at least portraying) the images that you see strewn before you on every magazine, billboard, Pinterest, or Instagram post. One commenter mentioned regarding finding the ideal fitspo, “Sooo don’t compare yourself to others. Too hard to find one.”
Exactly… ;)
Hope you enjoy this replay, fam!
~Kiki
PS. I’d love to chat with you!! Wanna catch me LIVE next time to ask your questions? Make sure you’re following @EM2WL on Periscope and Facebook to get notifications the second I start the next broadcast!
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Apple Pie Quest Bar (baked) with Oikos Frozen Greek Yogurt
Whatever reason YOU started lifting (get stronger, build muscle, lose fat, etc), by now you’re likely seeing supplements promoted left and right as “must-haves.” While it may not be that serious, there’s a time and place for everything, including supplementation. Supps can complete a diet that is perhaps lacking in some departments (vitamins, minerals, etc.), give you more energy, recover faster, or simply give you an edge in your training. Whether you take preworkout faithfully or are completely new to the world of supplements, there are general supps that can help anyone. Let’s review the top 10 supplements for building muscle, and make sure you get your money’s worth at the local vitamin store.
Whey Protein– Great for recovery and repair of muscle tissue. You can get whey protein in the form of a powder or a bar, but it’s best to consume in shake form to hit the blood stream fast. Chug a post-workout whey protein shake as soon as possible (30-60 min) after a workout.
Branched Chain Amino Acids – Also referred to as BCAA’s, this supplement allows your body to workout longer, as it delays the time it takes to reach exhaustion. It also helps reduce the amount of damage done to the muscles, as well as increasing speed of recovery. Sip BCAA’s throughout your workout for best results.
Creatine – Our bodies naturally produce creatine, but supplementation can help further increase the effect and function. Use of creatine increases shorter bursts of energy and helps boost recovery between back-to-back exercises. Take creatine as part of a pre-workout drink.
Caffeine – Hands down the most common stimulant, caffeine helps delay the onset of fatigue, improves endurance and makes you feel more alert. Because of this, you may work very hard but don’t realize how much you’re exerting yourself, allowing you to work extra hard. Caffeine is best taken 1/2-1 hour before a workout.
Green Energy – Green energy, or green tea, can help enhance the muscle’s ability to recover. Green energy also contains antioxidants, which help reduce inflammation and destroy free-radicals that cause harm to the body. If you are stimulant-sensitive, take green tea earlier in the day.
Nitrates– If you’ve ever experience a workout pump, that’s largely due to your blood filling out your muscles as a result of them being worked. This is referred to as vascular response. Taking nitrates such as arginine, beet root extract and citrulline will help vasodilation and secretion of growth hormone. These ingredients are often found in pre-workout drinks.
Omega-3 Fatty Acids – If you’re looking to reduce the amount of damage the muscle tissue undergoes as a result of exercise, Omega-3’s can help. DOMS, delayed-onset muscle soreness, has been shown to reduce when Omega-3’s are regularly taken. Take some Omega-3’s with your morning vitamins.
Carnitine – Much like Omega-3’s, carnitine also helps reduce DOMS. Additionally, carnitine helps reduce inflammation and the amount and severity of muscle damage. Take carnitine before or after your workout to enhance muscle growth, performance and recovery.
Beta-Alanine – If you’re wanting something to reduce the amount of fatigue you’re feeling throughout your workouts, this may be the supplement for you. Beta-alanine also reduces muscle fatigue. This ingredient is often found in pre-workouts or can be added to one that doesn’t contain it.
Ginger Root – Experiencing some level of pain after a workout kinda comes with the territory. By taking ginger root, you can help reduce the amount of pain you experience in the 24-hour window after exercising. Inflammation reduction is a large part of how ginger root keeps muscle soreness at a minimum. It is best taken at interspersed intervals throughout the day.
In addition to following a structured, progressive workout routine, the use of supplements can help improve your performance and perhaps even help take it to the next level. While there are hundreds, maybe even thousands of supplements out there, it can make it very confusing to figure out which ones are best for you and worth the investment. If you’re an advanced lifter, looking to enhance performance in the gym, feed your muscles properly, and reduce the amount of damage/soreness you feel — you may want to give a few of these top ten supplements a try.
As with anything in life, some things work for some people but not for others. Never feel obligated to take EVERY supplement listed. Remember that supps are meant to supplement what you’re doing in the gym (and the kitchen!), not replace it. So make sure your eating and workouts are already on point before even concerning yourself with supplementation. Then, add a supplement to see how it helps.
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