Why Gaining Weight This Year Wasn't a Failure, 3 Bad Habits to Break In Order to Lose Weight

Happy Friday!

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We have 3 months left of 2023...

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That means we are in the 4th quarter of this year!

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What's your 4th quarter going to look like?

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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. Getting Motivated To Go to the Gym Remember when it comes to motivation...

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It is an emotion that is going to come and go, we can't count on it to get us to the gym.

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You will never stay motivated. Accept this fact.? ?

You will not always be motivated! That is okay and 100% normal.

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There are many days that I don't feel motivated to work out..

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But I always?tell myself that I can choose not to workout if I show up and go through?my warm up.

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If at that point I truly don't feel up to it or don't want to do it, then I don't have to.

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But my commitment is to show up and at least do my warm up.

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What ends up happening 9/10 times is that I do my workout.

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What also can be helpful to get you more?excited for the gym is...

• Creating a new workout playlist or just changing it up...
• Buying some new workout clothes you want to wear to the gym
• Setting a new exercise related goal (could be number of pushups, weight lifted on a particular exercise, etc.)?

Another thing to keep in mind...

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Focusing on how you're going to feel AFTER the gym rather than focusing on what you're feeling in that moment before going.

2. Why Gaining Weight This Year Wasn't a Failure?

Maybe your diet has not been great the last few days, weeks, or months. ?

Maybe you have missed some workouts and aren't being as active. ?

Maybe you feel like you're slipping and losing control of your health. ?

But the truth is… ?

You’re not failing.

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You’re not screwing this up. ?

Your health and your life is not PASS or FAIL like we have been taught to believe in school. ?

Your life is made up of a series of choices and actions. ?

Those actions lead you down certain paths and take you to different places. ?

Once you’ve reached your destination…

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You can set your sights on a new one. ?

You can pivot, change directions, and go somewhere else. ?

Gained weight? ?

Okay, now you can choose to lose it. ?

Stopped working out and feel weaker than ever? ?

You can start training and building that strength back.

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Your health and your life is a spectrum. ?

You’re never 100% healthy the same way you’re never 100% unhealthy. ?

You are never at 0% and you’re never at 100%. ?

Stop beating yourself up for missing the gym, eating too much, or not finishing that self help book. ?

You cannot screw this up. ?

You can always get back on track. ?

Start working out again, remembering ten minutes is better than zero. ?

Clean out the cupboards and start actually eating the veggies you bring home instead of throwing them out every week ;) ?

Perfection doesn’t exist, but striving to do your best on any given day does.

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It’s what we do consistently that matters the most. ?

Take it a day at time and never ever give up! ?

You got this!

2 Dieting Tips ?

1. 3 Habits You Want to Break In Order to Lose Weight

Being a personal trainer and online coach who's worked with hundreds of clients, I've seen a lot of people sabotage their progress by making these common mistakes.

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Stop doing them now and begin to see better results!

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Bad Habit #1

Not drinking enough water.?When your body is dehydrated you will often mistake the sensation of thirst for the feeling for hunger. This means you will end up eating more calories to make up for the lack of water you're drinking. This sabotages your progress because by eating more, you will lose less weight.

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Try This!?Aim to drink half your body weight in ounces of water each day. This will ensure that you're staying hydrated and keep your feeling of fullness after meals longer. If you don't already buy a nice water bottle that you can carry around with you all day to remind yourself to drink more!

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Bad Habit #2

Mindless snacking.?Picture this, you get home after a long day of work and you immediately tear into some chips or crackers. The chips and crackers aren't necessarily a problem, but the?extra?unplanned calories you consume are.

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Try This!

Instead of eating as much as you want from the bag or box, plan out your snacks instead. Decide ahead of time on 1-2 snacks you want to have over the course of the day. This can be a piece of fruit like an apple or banana for during the workday, and a small bowl of chips or light ice cream at night.?This is key so that you're building a sustainable, enjoyable, and healthy lifestyle for results that last.

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Bad Habit #3

Winging your diet.?If you are not planning any of your meals and snacks how can you expect to lose weight? As my mentor Brandon Carter says, "Random actions get random results." Eat whatever you want day to day and guess how much you're actually eating... you're probably not going to see much weight loss.

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Try This!?If you wanted to improve your finances and save more money, what should you do? Well the logical step is to?track your income and your expenses. The same is true if you want to lose weight. Track how many calories you're consuming.?Now after a week of tracking you can see where you're getting too much and adjust portions accordingly. ?

2. Why You Can Still Eat Sugar and Lose Weight?

Jordan Syatt just posted a youtube video covering his 30 day weight loss experiment while purposely spiking his blood sugar every day.

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You can watch the video here?

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Why am I sharing this?

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Because it's a huge trend in the health and wellness space to demonize foods, macronutrients, and ingredients and scare people into buying BS supplements and high priced items at the grocery store that they don't need.

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This video is awesome because Jordan walks through his process and showcases why that is utter nonsense and just sales tactics by supplement pushers.

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So that brings us to our quote for the week which is what Jordan had to say to summarize his video.

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A Quote to Think About Today

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"So, why did I eat sugar every day for 30 days just to show that you can still lose fat while spiking your blood sugar?

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1) Because the fear mongering around blood sugar spikes needs to stop.

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Just because chronically elevated blood sugar isn't good for you, does NOT mean blood sugar spikes are bad for you.

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They aren't.

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In fact, without blood sugar, your health would be in serious jeopardy.

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Not to mention, it's not just high sugar foods that spike your blood sugar.

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Did you know high intensity interval training will spike your blood sugar (even if you're fasted)?

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Because your body needs a quick form of energy, so your liver releases glucose into your blood stream for fuel.

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Not to mention, adrenaline can lead to blood sugar spikes, as well.

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Blood sugar spikes aren't bad.

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They're a normal, healthy response to eating, exercising, and more.

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2) Lowering blood sugar isn't always a good thing.

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Did you know alcohol actually lowers your blood sugar (even if you drink it with something very sugary) because your liver needs to prioritize the alcohol?

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Under the "blood sugar spikes are bad," dogma... alcohol would be a health drink.

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But that's obviously not true.

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3) When it comes to fat loss... calories are king.

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It doesn't matter if you're a man or woman... 20 or 80... insulin resistant or insulin sensitive... have PCOS or not... if you want to lose fat, you need to be in a calorie deficit.

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And as long as your calories are in check, you can absolutely include your favorite foods (including sugar) and still lose fat and be healthy.

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Listen.

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Eating disorders are more common now than ever in history.

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And the fear mongering charlatans on social media saying you can't eat fruit or have a treat or dessert are causing irreparable harm.

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I want you to be able to enjoy yourself (in moderation) without guilt.

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I don't think that's crazy."

-Jordan Syatt

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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.