Fast Five Friday Newsletter (How to STOP Overeating on the Weekends, Why All Calories Are the SAME But Different)

Happy Friday!

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Here are 2 fitness tools, 2 dieting tips, and a quote for your mindset this week.

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2 Fitness Tools

1. Don't Make This Mistake With Your Cardio

The other day I did a hour of cardio.

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It said I burned 555 calories.

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2 things:

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1. Calorie burn calculations are very inaccurate

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2. Eating back the calories you burn from exercise isn't helpful

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You don't "earn" food through exercise.

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Eat food for the sake of your health and enjoyment in life.

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Exercise for the sake of your health and enjoyment in life.

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Overly restricting or overdoing one or the other isn't healthy.

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Understanding this can be an unlock building a healthy relationship with food and exercise.

2. Why When Your Busy Is The Best Time to Get In Shape

The best time to get in shape is when you think you don't have enough time to get in shape.

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Why you ask?

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Because if you wait until you have time you'll start doing something that you won't have time for when you're busy again.

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See the truth is it's best to figure out how to get healthy when you have very little time...

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Because then you will be forced to establish a healthy autopilot that you can keep up year round.

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This looks like...

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-3 20 minute workouts a week

-planning meals for the week on Sundays

-prioritizing protein and fiber at meals and around 2 snacks a day

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That's it.

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Because getting in shape and healthy isn't about following the "perfect diet", workout program, and devoting your life to fitness.

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It's about finding a way to stay moving, getting in quality nutrition, and enjoying life.

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Don't let lack of time or stress be your excuse for not getting started or improving on what you already do!

2 Dieting Tips ?

1. Why All Calories Are the Same But Different

In terms of fat loss, all calories are equal.

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In terms of satiety, enjoyment, and nutrition... all calories are NOT equal.

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The enjoyment I get from 600 calories of pizza ?> 600 calories of broccoli.

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The nuance here is understanding to maximize your health and success while dieting you want to maximize all 3 factors.

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Eating mostly whole foods and prioritizing protein and fiber intake... (nutrition/satiety)

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While still...

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Eating delicious foods that have little nutrition but high enjoyment/social value.?

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Now you're living a lifestyle that you can enjoy and sustain while improving your health.

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2. How to Stop Overeating on the Weekends

If you struggle with eating too much on the weekends, don't make the mistake I used to make.

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I used to skip breakfast and save a ton of calories for the end of the day.

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The problem with this was it reinforced a negative binge/restrict cycle with food.

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Now I just eat a normal breakfast in the morning.

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When you start off the day with solid nutrition it makes it easier to keep that momentum throughout the day.

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Now on the weekend I'm more likely to have a iced coffee treat, a meal out, or dessert.

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But now I can have those things in moderation because they're allowed and part of how eat.

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Part of my healthy lifestyle.

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If you feel you can't have something while you're losing weight, you're setting yourself up for another negative cycle in the future.

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Hope you enjoy your weekend and be kind to yourself. ?

A Quote to Think About Today

“A man can only stumble for so long before he either falls or stands up straight."

- Tindwyl, from Well of Ascension by Brandon Sanderson

Best,

Nate Brown

Fast and Swole Training

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PS. Here are a few ways I can help you more

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1. If you want to be personally coached by me through your fat loss journey on a diet with ZERO food restrictions, no BS supps, and without having to kill yourself in the gym message me "Ready" and I will get you the details on my 1-on-1 online coaching.

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2. If you want to join my free Facebook group of like-minded individuals looking to get in their best shape ever after 30 message me "Group" and I'll send ya the link.

3. If you want my 7 Step Checklist on How to Lose Fat At Any Age message me "Checklist" and I'll send it your way.

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