Post-Holiday Physique Quick Fixes
I apologize. I have no intention of giving you a "quick fix." Why? Because they don't exist. Yup, the media and fitness "experts" have lied to you. There is no such thing as "10 Minutes to Abz" or ,"Cleanse Food of the month" or any other such nonsense as that. Want to know the secret? 1. Consistency- eating well 90% of the time (you can have treats. But remember they're once-in-a-while occasions. That's why they're "treats.") and exercising regularly (not just in January).
2. Consistency
3. Consistency
Notice a trend here? This month we're going to be dispelling some of the proliferous myths of the fitness world as well as offer solutions to maintaing a healthy lifestyle, and your sanity, that actually work.
Below is a post I wrote a couple months ago in a fit of anger but drives the point home that a healthy, strong body takes time, effort, and consistency.
--------------
While enjoying some quiet time, an advertisement blared over my classical music station (I was peacefully enjoying some Rachmaninov):
"No time for exercise? Tony Horton's 10 Minute Training makes blasting fat and building muscle easier than ever!"
The 10 Minute Trainer DVDs employ:
-"Super Stacking Technique" to combine cardio and strength training (Is that new? Uh, you mean like super-setting and circuit training?)
-Resistance bands and the "most effective moves" (Riiight because 5lbs of resistance is going to build muscle...SAPT-ers, is this correct?)
-A "10 minute" meal plan, not sure what that includes but somehow it helps.
-You're supposed to do 3 workouts/day (so really 30 minute trainer would be more appropriate) selecting from: cardio, total body and lower body workouts. (and the bonus of the Abs DVD...cause that's really what working out is all about... the ABZ)
Ahem, shall I?
Training methodology, professional opinion on the safety of these "moves" for untrained individuals, and lack of feedback on proper exercise technique aside, what angers me the MOST about these kinds of products is the "magic bullet" mentality. They make it sound like it's so easy, so fast and utterly mindless to develop a head-turning physique and/or jaw-dropping strength.
Here's a picture of me from my old bodybuilding days:
Any guesses on how long it took to look like that? (hint: more than 10 minutes)
4 YEARS.
Read that again and let it sink in.
4 years of HARD work, busting my butt in the gym 5-7 days/week, picking up heavy things (many, many times for a lot longer than 30 minutes), following a strict diet year-round (not to mention the restrictive competitive diet I stuck to for 12 weeks prior to a competition. Helloooo broccoli and chicken...every...meal...) Each work out and meal was meticulously planned and well thought-out; I tried my hardest every workout to focus all my thoughts on my training. Anything else, was put inside the "Not Work Out Box" in my head and every rep, every set had my undivided attention.
Did I mention that it took 4 years?
Things like this disgust me. I ABHOR how many products out there preaching the the "'body you want" is only "minutes away,"preying upon our society's collective impatience. Training for strength and or physique goals should require a lot of thinking (not necessarily in the sense that you write your own program, but you should be focused during your session); training sessions shouldn't be executed casually if you expect to reap any benefits. Remember my Iron Brethren, many things in life are fast an easy, strength and a healthy body are not one of them.
At SAPT, we "cook 'em slow" because we know that strength gains and physique changes take time and hard work. Check out two of our champs, Ron Reed and Ryan Dickt. Both have been training with us for years and working their tails off in the gym 3-4/week and gettin' AFTER it!
Heard of the workout "Insanity?" How 'bout try some INTENSITY?
THAT is what training looks like, even with the "little" stuff. Or this:
3 years of consistent training = 425 deadlift... and he's only a junior in high school.
And this:
Yup... guess what? Another consistent SAPT trainee. 300 lbs!
Don't fall for the short cut and train like you mean it.
Eating During the Holidays: Strategize!
First off, I saw the Hobbit... Most excellent! The reviewers out there who are saying it's not so great (Rotten Tomatoes) Poop on you. I loved it! Any Tolkein fan will love it, go see it!
Onto the topic for today: eating during the holidays. About this time, there are all kinds of "diet" advice, how to manage the holiday weight gain. Magazine covers are inundated with promises of "melting away" pounds and "avoiding the holiday bulge," with articles listing revamped recipes and (in some cases) "quick" workouts to justify the holiday treats.
I'm all for finding alternative, healthier versions of favorite food and I think it's great if a meal can be concocted that is healthy AND tasty! But, majority of holiday meals will NOT be the "healthy" version (or the "Kelsey" version as my family calls it.) So what is one to do to avoid the pounds that tend to accumulate during the holiday season (thus inspiring many New Year's resolution and influx of gym use.)?
How about this: just don't eat as much; obvious statement, I know. I understand that there is a plethora of delicious food, but hey, if you don't want to gain the extra weight, don't eat too much. Or, strategically eat. Meaning, if you know you're going to have cookies/pie/cake or whatever after dinner, don't eat the extra rolls at dinner. Or, if you want to sample all the food, great! Just have a little bit of each instead of a lotta bit.
I know this sounds harsh, or at best, callus, but a little extra will-power now will save a lot of extra work come January. And, saying "no" to the extra helping is not hard. I used to struggle with both anorexia and binge-eating disorder; I know too well the extreme ends of "will-power" (iron-will and no inhibitions). There's no secret recipe or workout that will magically keep you from gaining extra weight throughout the festivities. Trust me, managing caloric intake around the holidays is NOT complicated and with a little work, can be worth the effort.
I should note, that regular exercise, not just frantic after-the-fact workouts in January, is also an excellent tool in the toolbox of good health. Keeping up with your training through the holidays (or at least some semblance of it) will certainly be beneficial.
Anyway, I know this was short and not particularly informative, but more like food for thought (pun intended). Just be smart with your food choices and you won't have to worry about having to "work" it off later.
