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Strategy: Your community
asabutron
Posts: 6 Member
Before I begin discussing the first strategy for the forum, I would like for you to take a look at the chart below.
http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/
Think of your ideal physique as a destination. Like any destination, there are many modes of travel to get you there. Simply driving or even flying would get you there quicker than if you decided to walk. And with nutrition, certain strategies can get you the healthy physique you desire quicker than others. The pace you decide to take is entirely up to you. Your level of determination, discipline and consistency will determine whether you can loose that 1 to 2 pounds a week at a steady rate.
Depending on your current condition, striving for a particular goal may take extra time and effort. This is especially true when approaching the "lean" stages of BMI. What matters most is that you are constantly moving forward. Of course, there will be times when we stumble and decide to cheat with our food. Family gatherings, vacations and the holiday season are when we will mostly likely splurge. Don't beat yourself up when you do. Acknowledge your actions and take note of how you are feeling afterwards. You know you've progressed when you feel nauseous after over-consuming that meal, dessert or even alcoholic beverage you couldn't resist. Remember, modifying behavior for the long-term requires long-term practice. And if you've ever participated in any sports then you would know that practice is where we drill to acquire new skills and correct mistakes.
With previous members, I consistently made the suggestion of counting calories with the Myfitnesspal app. Research has shown this is a highly effective method of monitoring caloric intake to ensure you are loosing body fat and increasing lean muscle. A study conducted by Kaiser Permanente showed that those who monitored their diet with a food diary doubled their weight loss as opposed to those that didn't. Some of you may find this tedious work and may be turned off with the thought. But there are certainly other strategies you can use that can help you achieve your fitness goals. And the more you decide to put into use, the sooner you will arrive to your destination. Let's begin with the first one:
I'm sure you've noticed by now that training in a group setting is unlike training alone. You are more likely to work harder and push yourself beyond your comfort zone. Even some healthy competition amongst one another can really bring the best out of you. This same strategy applied to physical training can be applied to your nutrition which is why I requested every member to add each other as a friend in Myfitnesspal. If you accomplished this goal then congratulations! You're one step closer to your destination. But don't limit yourself to the USNC community. Perhaps you know of an acquaintance or coworker who either shares the same goals or who follows a healthy lifestyle? Share with them your desire to make dietary changes. Perhaps they've been using a particular strategy that has been effective in their journey.
Just as it is important to surround yourself with people who support and inspire you, it's time to evaluate your relationship with others who only sabotage your plans. Making sudden changes in your diet can be as difficult and at times as painful as your first day of training. Your success rate will only increase if you limit the amount of temptation and negativity in your personal life. Imagine the struggle you must face every time every time you are at the table trying to enjoy a clean salad. Sitting across from you is that particular person (who is completely aware of the changes you've decided to make in your diet) arrogantly stuffing their mouth with a greasy McMeal. If you find that you have a friend, family member or even a spouse who is unsupportive and who can care less about your decision to live a healthy life then consider these options:
1. Decide to become a positive influence in their life
2. Limit your contact with them
3. Terminate the relationship
If option 3 sounds too abrasive and harsh then think about it - are you willing to to sacrifice your self-esteem, quality of life and/or health for that relationship? With the rise of diabetes, heart disease and and the rise of mortality rate due to obesity, ask yourself if it's really worth it. Option 1 would appear to be the most noble route but a word of caution - influencing an adult may take more effort and cause more headaches than influencing a child or teen. Limiting your contact or exposure to that individual(s) may be a good compromise but your results may not be guaranteed. Again, since we are all unique individuals with unique situations, choose the option that works for you.
Reaching our final destination may appear too ambitious, too difficult or too much of a struggle for some of us. But you can certainly increase your chance of success when you are surrounded by a community that supports and inspires you whether you are experiencing success or failure. Identifying and modifying our relationship with those that may steer us of the path is as equally important.
Applying these strategies into your "practice" just might get you to your destination sooner than expected. Just as I emphasize always moving forward, it's also important to have patience. Don't be fooled by misleading claims of instant dramatic weight loss in the media and what's marketed to you. Always remember that 1 to 2 lbs of weight loss a week ensures you are not losing muscle tissue and/or are hydrated. Although it may seem miles away from your goal, always be proud of the results you've achieved and that are displayed in your fitness reports. Absorb yourself in what you do today - the hard work you put in at the studio and the discipline to eat what's right at home and at work. Because before you know it, you will have arrived.
References
Earle, R. (2004). NSCA's essentials of personal training. Champaign, IL: Human Kinetics.
Hollis, J., Gullion, C., Stevens, V., Brantley, P., Appel, L., Ard, J., . . . Funk, K. (n.d.). Weight Loss During The Intensive Intervention Phase Of The Weight-Loss Maintenance Trial. American Journal of Preventive Medicine, 118-126.
http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/
Think of your ideal physique as a destination. Like any destination, there are many modes of travel to get you there. Simply driving or even flying would get you there quicker than if you decided to walk. And with nutrition, certain strategies can get you the healthy physique you desire quicker than others. The pace you decide to take is entirely up to you. Your level of determination, discipline and consistency will determine whether you can loose that 1 to 2 pounds a week at a steady rate.
Depending on your current condition, striving for a particular goal may take extra time and effort. This is especially true when approaching the "lean" stages of BMI. What matters most is that you are constantly moving forward. Of course, there will be times when we stumble and decide to cheat with our food. Family gatherings, vacations and the holiday season are when we will mostly likely splurge. Don't beat yourself up when you do. Acknowledge your actions and take note of how you are feeling afterwards. You know you've progressed when you feel nauseous after over-consuming that meal, dessert or even alcoholic beverage you couldn't resist. Remember, modifying behavior for the long-term requires long-term practice. And if you've ever participated in any sports then you would know that practice is where we drill to acquire new skills and correct mistakes.
With previous members, I consistently made the suggestion of counting calories with the Myfitnesspal app. Research has shown this is a highly effective method of monitoring caloric intake to ensure you are loosing body fat and increasing lean muscle. A study conducted by Kaiser Permanente showed that those who monitored their diet with a food diary doubled their weight loss as opposed to those that didn't. Some of you may find this tedious work and may be turned off with the thought. But there are certainly other strategies you can use that can help you achieve your fitness goals. And the more you decide to put into use, the sooner you will arrive to your destination. Let's begin with the first one:
1. Surround yourself with a community that is supportive and inspiring.
I'm sure you've noticed by now that training in a group setting is unlike training alone. You are more likely to work harder and push yourself beyond your comfort zone. Even some healthy competition amongst one another can really bring the best out of you. This same strategy applied to physical training can be applied to your nutrition which is why I requested every member to add each other as a friend in Myfitnesspal. If you accomplished this goal then congratulations! You're one step closer to your destination. But don't limit yourself to the USNC community. Perhaps you know of an acquaintance or coworker who either shares the same goals or who follows a healthy lifestyle? Share with them your desire to make dietary changes. Perhaps they've been using a particular strategy that has been effective in their journey.
Just as it is important to surround yourself with people who support and inspire you, it's time to evaluate your relationship with others who only sabotage your plans. Making sudden changes in your diet can be as difficult and at times as painful as your first day of training. Your success rate will only increase if you limit the amount of temptation and negativity in your personal life. Imagine the struggle you must face every time every time you are at the table trying to enjoy a clean salad. Sitting across from you is that particular person (who is completely aware of the changes you've decided to make in your diet) arrogantly stuffing their mouth with a greasy McMeal. If you find that you have a friend, family member or even a spouse who is unsupportive and who can care less about your decision to live a healthy life then consider these options:
1. Decide to become a positive influence in their life
2. Limit your contact with them
3. Terminate the relationship
If option 3 sounds too abrasive and harsh then think about it - are you willing to to sacrifice your self-esteem, quality of life and/or health for that relationship? With the rise of diabetes, heart disease and and the rise of mortality rate due to obesity, ask yourself if it's really worth it. Option 1 would appear to be the most noble route but a word of caution - influencing an adult may take more effort and cause more headaches than influencing a child or teen. Limiting your contact or exposure to that individual(s) may be a good compromise but your results may not be guaranteed. Again, since we are all unique individuals with unique situations, choose the option that works for you.
"Absorb what is useful. Discard what is not. Add what is uniquely your own."
Reaching our final destination may appear too ambitious, too difficult or too much of a struggle for some of us. But you can certainly increase your chance of success when you are surrounded by a community that supports and inspires you whether you are experiencing success or failure. Identifying and modifying our relationship with those that may steer us of the path is as equally important.
Applying these strategies into your "practice" just might get you to your destination sooner than expected. Just as I emphasize always moving forward, it's also important to have patience. Don't be fooled by misleading claims of instant dramatic weight loss in the media and what's marketed to you. Always remember that 1 to 2 lbs of weight loss a week ensures you are not losing muscle tissue and/or are hydrated. Although it may seem miles away from your goal, always be proud of the results you've achieved and that are displayed in your fitness reports. Absorb yourself in what you do today - the hard work you put in at the studio and the discipline to eat what's right at home and at work. Because before you know it, you will have arrived.
References
Earle, R. (2004). NSCA's essentials of personal training. Champaign, IL: Human Kinetics.
Hollis, J., Gullion, C., Stevens, V., Brantley, P., Appel, L., Ard, J., . . . Funk, K. (n.d.). Weight Loss During The Intensive Intervention Phase Of The Weight-Loss Maintenance Trial. American Journal of Preventive Medicine, 118-126.
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