Fast Five Newsletter: Fitness Means Nothing Until It Means Everything, Stop Making This Mistake With Your Diet
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. Questions I Get All the Time As A Fitness Coach
"What do you think about...
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Ice baths...
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Supplements...
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Cutting out x,y,z..."
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Coming from people who don't go to the gym multiple days a week or consistently watch their calorie intake.
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The solution to your problem is in the work you don't want to do.
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NOT a magic trick, special pill, or black and white eat this not that.
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Consistency gets results, not marketed hype... but marketed hype sells better.
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There's no way to out supplement or out biohack your poor lifestyle habits.
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Taking a cold plunge instead of going to the gym this week doesn't make sense.
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Taking a fat burner instead of being accountable for your eating doesn't make sense.
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Going all or nothing with your diet and eliminating carbs, sugar, and random shit an influencer told you to in the grocery store video doesn't make sense.
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People want black-and-white solutions to a problem that lives in the grey.
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Becoming obese = consistent lifestyle behaviors that lead to chronic overconsumption of calories?
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Becoming fit = consistent lifestyle behaviors that lead to a calorie deficit, (fat loss) exercise routine, (to build muscle and health benefits) and portion control to maintain your healthy weight.
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Getting in shape and becoming healthy takes work.
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But the tradeoffs are worth it.
2. The Word "Fitness" Means Nothing Until One Day It Means Everything
"I want to get in better shape"
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"I want to feel better"
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"I want to build some more muscle"
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But what does that actually mean and look like?
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Right now getting into the gym and working out probably feels like a chore.
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You know you "should" be exercising to be healthier...
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But kids...
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Your job...
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Just life seems to keep you out of the gym...
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The truth is...
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Fitness doesn't matter when life is going well and you're not feeling the consequences of not being fit.
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But when you can't get on the floor to play with your kids...
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OR go for a walk without getting winded...
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It starts to matter.
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When you are no longer able to do things...
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It starts to matter.
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When the doctor puts you on another medication...
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It starts to matter.
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You say you'd do anything for your kids...
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But will you get healthy for them?
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Will you live it?
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Kids follow what you do, not what you say.
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Go for a 20 minute walk every day.
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Actually eat more vegetables like the ones you tell them to eat.
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Look at your schedule with your partner and figure out when one can go to the gym and the other can watch the kids.
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Order a pair of adjustable dumbbells if you can only make it happen at home.
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Plan balanced meals for the week and grocery shop for success with your health.
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Circle date night on the calendar and make it happen.
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Some of these things may not apply to you...
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But regardless your body doesn't care what your schedule is like right now.?
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But if you're willing to get creative you can make it happen.
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You deserve to be healthy!
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2 Dieting Tips ?
1. If Your Health is Determined By This... It's Not Going to Work
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If your health is determined by sticking to a shitty unrealistic diet plan...
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It's not going to work.
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Your nutrition and exercise choices must be built into your habits and lifestyle.
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The person who eats 3 square meals, and sticks to 2 snacks every day will see better results than the ketologist who exterminates carbs from their life for months at a time. ?
2. Stop Making This Mistake With Your Diet
"Once the candy is out of the house I'm going to start eating clean again!"
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"I ate really bad today, but going to do extra cardio to make up for it tomorrow!"
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"The next couple months are the holidays so I'll just start in January."
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If you keep going on a "diet" to try and lose weight...
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You'll gain all the weight back as soon as you stop the diet.
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You've seen it happen yourself.
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Lose 20-30lbs...
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Then slowly...
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It creeps back.
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When in reality...
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Your diet is simply the sum of the food you consume.
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Meaning...
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Your diet needs to be how you eat normally.
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Accounting for your lifestyle and food preferences.
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Instead of an all or nothing on and off switch with how you're eating...
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Small shifts are what you want to make.
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The more restrictive and drastic a change you make...
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The more likely you're going to rebound the opposite direction.
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Don't do anything now that you don't care to keep doing the rest of your life.
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YES when you get down to your goal weight you will be able to consume more calories to be at maintenance...
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But it's only a few hundred calories.
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So whatever changes you're making now you have to be willing to keep up forever.
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So you better be utilizing an approach that you enjoy and is actually sustainable! ?
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Meaning you can enjoy the holidays every year WITHOUT putting on 15 months from November to January...
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That you can still exercise for 20 minutes 3 days a week even if it's your busiest, craziest, time of year at work...
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It's keeping your nutrition and exercise ball rolling even if it's just millimeters forward...
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This is what builds your health for life!
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A Quote to Think About Today
"3 hours of exercise a week is enough to reduce your risk of heart disease, depression, weight gain, diabetes, certain types of cancers, and premature death.
That's 1.8% of your time."
-Jonathan Goodman Author?
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Hope you have a great weekend!
Best, Nate Brown Fast and Swole Training ?
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 killing 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. ?