A recent winning of an IFBB pro card stated that in order for dieting to work — you must be miserable. You must eat clean and eat little. You must be hungry. It almost saddens me that she won because many girls are going to believe this to be true.
You should never feel completely miserable– if you do, you need to readjust things.
Personally, I believe that if you are completely miserable that diet is NOT going to last. Chances are that you will rebound as soon as that competition is over– if you make it that long. For the rare person that is able to live like this, like this particular competitor, I guess she deserves that trophy because hopefully it gave her one moment of happiness in her miserable life.
Okay, so that’s being very blunt. I am not trying to say dieting is easy. Dieting for a competition is NOT easy– but there is a true difference between misery and sacrifice. Eating your chicken meal prep while your co workers order pizza is a sacrifice that you make for your goal. Yeah, it sucks at the time, but this shouldn’t make you completely miserable for the whole day— if it does, reevaluate why you are competing.
“there is a true difference between misery and sacrifice.”
If you are constantly hungry add in an extra serving of veggies for each meal– sure, veggies aren’t delicious and what you’re craving, but again that is the sacrifice you are making and those extra veggies will fill you up.
IIFYM, or if it fits your macros is a great approach to dieting because you can sneak in little things to keep you interested in the diet. For example, when I’m craving sweets or chocolate I will fit a quest bar or fiber one 90 calorie brownie into my diet.
Dieting and fat loss is all about calories in vs. calories out. This is why IIFYM is an effective approach. As long as you are in a caloric deficit from your TDEE you will lose.
If you need assistance with macros and nutrition contact me via email firstname.lastname@example.org. I have spots open for new clients.
I am often questioned regarding what supplements I use. I thought I would take the time to make my recommendation for a commonly asked about supplement, preworkout. A preworkout is rather self explanatory– a supplement you take before your workout with the intention of making the most–and getting the most, out of your workout. Usually preworkouts include a stimulant for energy and a slew of other supplements that may give you a head ache if you try to read the ingredient list. Finding a good preworkout supplement that worked for me was harder than I thought it would be. I found many to include way too much caffeine and other stimulants causing me to be jittery and scatter brained. I also found that certain ingredients, such as niacin, in some preworkouts cause me to feel like I’m crawling out of my skin, itchy, and hot.
My MUSTS in a preworkout: Continue reading
As a nurse, I am often away from home for long periods of time. With 12 hour shifts and going to the gym either before or after, I could be away from my house for 15 hours at a time. What do you do about planning meals around being away for 15 hours? As you know, I am a huge advocate for meal planning and prepping for the upcoming week. I prep all of my meals for the week either Sunday or Monday and have them ready to go in individual Tupperware containers. Well, during a 15 hour span, that is easily 3 meals and some snacks. I have been searching for a good solution to carrying all these meals and snacks for my shift. I’ve been through a variety of lunch boxes, plastic bags, brown bags, you name it. I was never able to find a carrier large enough to hold all my meals. Until a few months ago when I found Six Pack Fitness bags. Continue reading
I have a confession, I do not use a protein supplement often. I am a “I’d rather eat it” type of person and prefer to get my protein from food sources. That being said, there are some times when life gets in the way and between going to the gym, going to work, having to go to the grocery store, doing laundry… well, sometimes you just don’t have time for those whole meals.
photo by johnna brynn photography
As I’ve mentioned before in previous posts, you must meet your macro nutrient and calorie requirements for the day in order to see optimum results. I know there are people, females especially, that LOVE the days that they are “too busy to eat” because they only consume about 500 calories. They think they are on the fast track to losing weight and one day closer to that hollywood ‘J-Lo’ body. In fact, this is absolutely wrong. Too low on calories actually can cause your body to hold on and retain fat. Too low intake of calories is detrimental for someone who is trying to add lean muscle. Muscles need protein to build, repair, and grow. Proteins have calories. Your body NEEDS calories. Continue reading
Last year I was lucky enough to find the company “The Lions Choice” on instagram. This company produces high protein, superfood infused products such as bars, peanut butters, and pancake mixes. All products are gluten free, non-GMO, no sugar added, contain 20 superfoods, and include an active probiotic. If you remember, a few months ago, I presented you with my review of The Lions Choice Protein Bars. To view this page click here: The Lions Choice Protein Bar Review As promised, I wanted to provide you with my review of their High Protein Pancake mixes.
The pancake mix comes in 12 ounce packages and, so far, comes in two delicious flavors. There is a Cookie Dough flavor and a Cinnamon Twist flavor. Continue reading
Cardio. The dreaded C-word when it comes to fitness. Doing cardio is like going to the dentist.. You know you need to, but you never want to.. and usually you feel better afterwards, but let’s face it, DURING–it sucks. Doing cardio is like someone giving you ten dollars for allowing them to punch you square in the gut. You can’t breathe, you roll around in pain and agony, but in the end, you’re rewarded.
Cardio comes in many forms and routines. When most people think of cardio they immediately think of the strip of darkness and sadness that consume half of most gyms–The stationary bikes, ellipticals, treadmills, and other boring devices of torture used to elevate your heart rate. Oh the monotony of running in place, biking to no where, walking up stairs while staying on the exact same level.
But in reality, this does not have to be where it begins. You do not have to succumb to running like a gerbil on a hamster wheel to stay in shape. I have found the best way to actually enjoy cardio is to continually mix it up! Perform different exercises for different reps or rounds. Pair different exercises together. The more the merrier! It gets your mind off of how much you actually hate exercise when you are constantly changing exercises and counting reps!
Let’s design a new cardio program for you. Continue reading
Hi everyone! I wanted to address some misconceptions I hear often about fat loss.
First, muscle is NOT built from fat. Your body does NOT turn fat into muscle. I hear this all the time– (Woman looking at her belly) “I really need to go do crunches because I want to have abs like you..” NO! You can honestly do crunches until your blue in the face, are you building muscle? Yes! BUT that muscle is still going to be buried under the adipose tissue. In order to burn adipose tissue, or better known as the dreaded F-word, FAT, you must be in a caloric deficit! In order to do so, you must be stern with a diet and, usually, incorporate cardio into your routine. Continue reading