As I compose this entry, I am on an elliptical at my hotel fitness center. Today marks my 16th day away from home within the last 3 weeks, and third location. It is not normal for me to travel this much EVER, but my work life is normally spent in a car traveling to client's homes at different times anyway. Needless to say, the majority of my training is not consistent in terms of times nor frequency much of the time albeit training clients or the most current, being out of town.
If this had been a few years ago, I would be having an anxiety attack about not having my "normal" training schedule, normal gym, normal food, etc. Over time, however, I have found different methods of working with my circumstances and surroundings to keep fit not only aesthetically but in terms of performance. Granted, nothing can replace having a specific schedule and regular location, home prepared food and no time changes, to name a few, BUT the longer you have been training and eating healthy 90% of the time (must allow 10% for treats to stay balanced) the easier it will be to afford slight deviations and compromise.
The reality is that many people travel the way I have been this month, all year long! I tip my hat to those who keep up with their training and healthy eating because it is hard both mentally and physically, no doubt about that. What's more, most people have very busy schedules, kids and jobs that do not make gym or exercise time easy.
Acceptance of life restrictions is only half the protocol. It is easy to say "I have no time, my job makes it near impossible to workout," but the fact is either you do it or you don't. More than likely you will not ever have it "easy" and "accommodating." Heck, not even I, where staying fit is my sport AND job, have it easy. So what next? You FIND a way. You MAKE it happen. If it means waking up even earlier than 5 am so you can still have family dinners, training during your lunch hour or training later in the evening, that simply might be your only option.
Look at athletes in high school and college. The majority are balancing school, sports and a social life. I am sure many adults out there had to juggle several activities as kids and teens. If not, it is a critical life skill to balance activities and responsibilities, not to mention health and longevity. Have kids? Give them a good example to follow as they embark on new and varying goals and activities in life.
Today, I knew the only way I could train would be to get up earlier in the day (6 am, not bad) because I have a busy day ahead visiting family. Let me also mention, my family is Italian and we will be going out to eat (and I don't mean for basic salads). I am used to double workout days, doing cardio in the morning and weights in the evening. To give you an example of how I am coping with that in one workout, I am doing 30 minutes of cardio, then about 20 minutes of weight training with whatever is available here (dumbbells, medicine ball) and finish off my last 30 minutes of cardio, all on an empty stomach. There is not enough time to eat and digest first. Because I am not training (lifting) as much as I normally would at home, I am simply limiting the amount of carbohydrates I am consuming. When we go out to eat, which is the majority of the meals, I simply order a big salad, with dressing on the side, with added lean protein of some sort, or a lean protein entree with vegetables, even if I have to substitute. Restaurants will almost always accommodate, you just have to ask. If there is dessert, I have a little taste and share the rest. This way, I am still engaging with my family while not totally sabotaging my eating habits. Some nights before bed, I have done jumping jacks, push-ups and an exercises if I couldn't make it to the fitness center.
My point of sharing is that life is about compromise, and fitness and nutrition is no exception. For most of us, success in being fit and healthy is all about troubleshooting -- working with what is available to you and having back up plans to keep you on track.
Additionally, the more strict you are with your diet and training at home, the less deviation your body will be able to handle and more likely you will be to gain weight.
Be balanced! I have TASTES of desserts and "bad" food all the time!! A "sliver" of something won't ruin your efforts, but if you know you haven't the will power to walk away, stay away until you feel you can handle it without feeling bad about yourself.
As a final side note, I have actually lost a little weight, imagine that!
- Posted using BlogPress
Monday, March 11, 2013
Sunday, January 27, 2013
Shaping for the Long Term
I am currently preparing for a fitness photo shoot that is just under four weeks away. You could say this shoot is taking the place of a bodybuilding show as my one main event with a purely aesthetic goal. In the last four years or so, I always set goals for specific bodybuilding shows to compete in at a frequency of 1-2 shows per year.
In the last year since my last body building show, I progressively lost 10 lbs from the 5 that were gained just after. I truly did not try to lose weight, my body simply healed from the excessive cardio and dieting and metabolism became the best it had ever been. I finally accomplished what I always knew, since I started competing, I should do after a show, which was, incorporate more variety of food, more food overall, keep the cardio at a moderate, healthy frequency and let my metabolism heal and recharge to operate as it should. Well, it worked!
Just after my show, I tapered my cardio down over a few months from over two hours a day to about one. My carbs and fats increased. To this day, I have still not increased my cardio and only slightly reduced fat and carbs (I'm talking maybe 10 grams of each less) and that with being 10 pounds lighter.
By simply changing up my workouts (lifting schedule, rep range, exercises, rest times) and changing some food sources (not quantity) I have made noticeable changes in the last 1-2 months.
At first, I thought of this photo shoot as I always have for a bodybuilding competiton---I need to do whatever it took to get as dialed as my body can get, even if it meant near starving and doing two hours of cardio. Almost as quickly as I thought this, I thought to myself,
"I don't want to ruin all of the progress of my metabolism and conditioning by becoming extreme."
Furthermore, I do not want to get trapped into this unhealthy practice again, like I have done over and over again.
I know many people in bodybuilding who do not believe in the role of genetics on accomplishing such a symmetrically lean and muscular physique. Many believe all you need is the "right" diet and the "right" training and the "right" supplements (legal and not) and you can achieve all you dream with your physique goals.
Let me tell you, this is WRONG!!!
The best diet, training and supplement plan will only take you as far as your genetics will allow. Period.
Personally, I have always been successful at gaining muscle mass. Some areas more efficient than others, but overall I can gain muscle pretty easily if I try. Consequently, my body has always had a hard time maintaining low body fat. Even as a young kid, I was always chubbier than the rest, and that with being highly active and eating very healthy since pre-teen years. I have a curvy, Hispanic and Italian frame and hold fat mostly in my hips, butt and thighs. Building muscle has helped tremendously, and the more solid mass I have built over the years, the more conditioned I have become.
Still, while I have been training for bodybuilding for the last 7-8 years, there are still certain areas that, even with extreme dieting and training, have just never been "dialed in" for shows. As one might guess, fat on my hips and butt and overall body has been a little higher than some if not many.
I will admit, that what I feel I really need is simply TIME. I have faith that someday after some years I will maintain lean little glutes year round without extreme effort, but that time is not now!
My point is that my body is more prone to carrying more body fat than others in the sport, and will always need a fair amount of cardio just to maintain a healthy body weight.
Now, how this all relates to the present...
I have come to an agreement with myself that I will stick to a healthy exercise and nutrition program until this photo shoot. I have chosen certain numbers I will not exceed (cardio) or fall under (calories and carbs), and however I turn out is how I will turn out.
The goal of this photo shoot is to get promotional images for my new website that is under construction. Aside from having great images, I need to stick to my mission statement which is all about being balanced, healthy and fit for the long term --finding your "happy place" among body image, fitness, nutrition, emotional health, family and friends.
Most of all, I need to stay focused on what is to come AFTER the photo shoot, and that is a training and nutrition program that is not too far from what I have been doing. I have made great improvements in my metabolism and body this year and I would hate to ruin that.
I do not plan to compete in a bodybuilding show again unless my conditioning is at such a level that I am maintaining 5-7 lbs or so from stage shape year round. Who knows if that will ever be. I have proven to myself that I DO have the discipline, perseverance, physical and mental toughness necessary to compete and do not need to push my body into something it is not wanting to do anymore.
Until then, I will be keeping my head focused on the long term of my body's health and shape maintenance...as well as this photo shoot! :)
- Posted using BlogPress
In the last year since my last body building show, I progressively lost 10 lbs from the 5 that were gained just after. I truly did not try to lose weight, my body simply healed from the excessive cardio and dieting and metabolism became the best it had ever been. I finally accomplished what I always knew, since I started competing, I should do after a show, which was, incorporate more variety of food, more food overall, keep the cardio at a moderate, healthy frequency and let my metabolism heal and recharge to operate as it should. Well, it worked!
Just after my show, I tapered my cardio down over a few months from over two hours a day to about one. My carbs and fats increased. To this day, I have still not increased my cardio and only slightly reduced fat and carbs (I'm talking maybe 10 grams of each less) and that with being 10 pounds lighter.
By simply changing up my workouts (lifting schedule, rep range, exercises, rest times) and changing some food sources (not quantity) I have made noticeable changes in the last 1-2 months.
At first, I thought of this photo shoot as I always have for a bodybuilding competiton---I need to do whatever it took to get as dialed as my body can get, even if it meant near starving and doing two hours of cardio. Almost as quickly as I thought this, I thought to myself,
"I don't want to ruin all of the progress of my metabolism and conditioning by becoming extreme."
Furthermore, I do not want to get trapped into this unhealthy practice again, like I have done over and over again.
I know many people in bodybuilding who do not believe in the role of genetics on accomplishing such a symmetrically lean and muscular physique. Many believe all you need is the "right" diet and the "right" training and the "right" supplements (legal and not) and you can achieve all you dream with your physique goals.
Let me tell you, this is WRONG!!!
The best diet, training and supplement plan will only take you as far as your genetics will allow. Period.
Personally, I have always been successful at gaining muscle mass. Some areas more efficient than others, but overall I can gain muscle pretty easily if I try. Consequently, my body has always had a hard time maintaining low body fat. Even as a young kid, I was always chubbier than the rest, and that with being highly active and eating very healthy since pre-teen years. I have a curvy, Hispanic and Italian frame and hold fat mostly in my hips, butt and thighs. Building muscle has helped tremendously, and the more solid mass I have built over the years, the more conditioned I have become.
Still, while I have been training for bodybuilding for the last 7-8 years, there are still certain areas that, even with extreme dieting and training, have just never been "dialed in" for shows. As one might guess, fat on my hips and butt and overall body has been a little higher than some if not many.
I will admit, that what I feel I really need is simply TIME. I have faith that someday after some years I will maintain lean little glutes year round without extreme effort, but that time is not now!
My point is that my body is more prone to carrying more body fat than others in the sport, and will always need a fair amount of cardio just to maintain a healthy body weight.
Now, how this all relates to the present...
I have come to an agreement with myself that I will stick to a healthy exercise and nutrition program until this photo shoot. I have chosen certain numbers I will not exceed (cardio) or fall under (calories and carbs), and however I turn out is how I will turn out.
The goal of this photo shoot is to get promotional images for my new website that is under construction. Aside from having great images, I need to stick to my mission statement which is all about being balanced, healthy and fit for the long term --finding your "happy place" among body image, fitness, nutrition, emotional health, family and friends.
Most of all, I need to stay focused on what is to come AFTER the photo shoot, and that is a training and nutrition program that is not too far from what I have been doing. I have made great improvements in my metabolism and body this year and I would hate to ruin that.
I do not plan to compete in a bodybuilding show again unless my conditioning is at such a level that I am maintaining 5-7 lbs or so from stage shape year round. Who knows if that will ever be. I have proven to myself that I DO have the discipline, perseverance, physical and mental toughness necessary to compete and do not need to push my body into something it is not wanting to do anymore.
Until then, I will be keeping my head focused on the long term of my body's health and shape maintenance...as well as this photo shoot! :)
- Posted using BlogPress
Tuesday, November 13, 2012
Team
TEAM
Body, group, force, gang, unit.
A group of two or more organized to work together.
At the start of my "fitness journey," I always focused on working alone. I wanted to figure everything out for myself. I did not want to share my goals, my process, progress or emotions. Up until that point, I suffered an eating disorder and surrounded myself with people who did not have my best interests at heart. In essence, I thrived off of negativity (both people and circumstances). I felt that anger was the best fuel for success.
Every goal for me was some sort of "fight" in life, versus just a challenge. Over time, I built this resentment for life and everyone in it and did not even understand why. I always felt alone. I had many people around me but I always felt alone. One might assume I suffered some sort of depression, and this was very much so.
It is only in the last two years that I recognized my own cynicism. Furthermore, I came to terms with the main problem: pushing people away...not allowing any support; not emotionally, intellectually or even physically. Being such an emotional person, closing up like a clam causes extreme anxiety.
As I have grown, more positivity has entered, while even more negativity has been removed. I am better equipped with a more efficient "filtering of life junk," if you will. Consequently, more people have become involved in my training, albeit for bodybuilding or now, powerlifting.
With a history of body shaping and figure competing my training has always been individual. For the first time since high school, powerlifting has enforced the performance and spiritually enhancing benefits of a team.
Recent events have brought me to think about all the teams that exist out there. Spouses, families, occupations, sports...they all function best when treated like a team, and fail easily when each party focuses only on themselves.
There are those out there who feel embarrassed to admit they need people to succeed. I find this immature and ignorant. The truth is, we all will not necessarily die without a team backing us up. However, we will function more whole heartedly, with a more positive approach to life and people as a whole.
I no longer thrive off of that anger anymore. There is more love in my heart and I feel at peace. Of course, from time to time when faced with several hundred pounds to lift I will get a fire inside me...but it is no longer against people, it is passion.
- Posted using BlogPress
Body, group, force, gang, unit.
A group of two or more organized to work together.
At the start of my "fitness journey," I always focused on working alone. I wanted to figure everything out for myself. I did not want to share my goals, my process, progress or emotions. Up until that point, I suffered an eating disorder and surrounded myself with people who did not have my best interests at heart. In essence, I thrived off of negativity (both people and circumstances). I felt that anger was the best fuel for success.
Every goal for me was some sort of "fight" in life, versus just a challenge. Over time, I built this resentment for life and everyone in it and did not even understand why. I always felt alone. I had many people around me but I always felt alone. One might assume I suffered some sort of depression, and this was very much so.
It is only in the last two years that I recognized my own cynicism. Furthermore, I came to terms with the main problem: pushing people away...not allowing any support; not emotionally, intellectually or even physically. Being such an emotional person, closing up like a clam causes extreme anxiety.
As I have grown, more positivity has entered, while even more negativity has been removed. I am better equipped with a more efficient "filtering of life junk," if you will. Consequently, more people have become involved in my training, albeit for bodybuilding or now, powerlifting.
With a history of body shaping and figure competing my training has always been individual. For the first time since high school, powerlifting has enforced the performance and spiritually enhancing benefits of a team.
Recent events have brought me to think about all the teams that exist out there. Spouses, families, occupations, sports...they all function best when treated like a team, and fail easily when each party focuses only on themselves.
There are those out there who feel embarrassed to admit they need people to succeed. I find this immature and ignorant. The truth is, we all will not necessarily die without a team backing us up. However, we will function more whole heartedly, with a more positive approach to life and people as a whole.
I no longer thrive off of that anger anymore. There is more love in my heart and I feel at peace. Of course, from time to time when faced with several hundred pounds to lift I will get a fire inside me...but it is no longer against people, it is passion.
- Posted using BlogPress
Monday, November 12, 2012
Injuries, Setbacks and Failures
Within the last few months, quite a few people in my life, including myself, have had physical setbacks in their training. The circumstances range from muscle tears, broken bones, surgery, illness and changing of medication. Instead of focusing solely on my own recent conditions, I would like to approach the accompanying issues in a more general sense.
It does not matter what activity level you possess -- injuries and simple setbacks in life happen and the frustration and anger is felt by everyone. Many people greatly involved in fitness from performance athletes to avid gym goers get so accustomed to their routine and progress that when a setback occurs, their minds and emotions take the most trauma. Additionally, these people also focus on optimizing in their activity/sport -- heavy training, a diet appropriate to their needs/goals, supplemental nutrition, rest and recovery therapy (stretching, massage, chiropractic care, etc.) -- so when an event occurs out of their conscious control that affects their training, it can sometimes be taken in vain. People tend to make a global calamity out of a simple setback and find themselves in a deep depression when they need not be. Moreso, many even quit the activity that brings them joy, excitement, motivation and drive in life, which is the saddest part in my opinion.
My advice:
1. ACCEPTANCE - accept what happened, and also accept that you will need to grieve in your own way, at your own pace. Do not brush it under a rug. However, accept also that you will need to get over it emotionally.
2. REFLECTION - reflect upon what you learned; why do you think the event occurred? Was it completely out of your control? If so, know that it was not your fault. If not, write down what you could have done better to avoid the situation.
3. PLAN - plan your path to recovery, what you will do differently in your training and set new goals with respect to your [possibly] new circumstance.
Another word of advice is to never lose focus on the bigger picture of life. A sport or activity should not define you -- YOU define YOU. That being said, keep your priorities straight and remain involed in other things that do not necessarily have to do with your activity ...it will help you in the long run for overall emotional health!
Now, the emotional side ...
Those who are competitors in some sport have higher expectations on themselves to succeed/win than do their supporters. They feel that people only care about them when they are on top.
To the athlete:
Those who TRULY support and love you are more interested in your "fight" than your "battle." In fact, people want to see that you are HUMAN and are able to handle life issues and still move forward. This is what makes you as an inspiration relatable and in a way, trustworthy. The worst thing you can do is shy away and quit at something because you feel you let everyone down. You hold your head up high and say yes, I had a setback or, yes, I failed ... but that is life and I will move on.
It does not matter what activity level you possess -- injuries and simple setbacks in life happen and the frustration and anger is felt by everyone. Many people greatly involved in fitness from performance athletes to avid gym goers get so accustomed to their routine and progress that when a setback occurs, their minds and emotions take the most trauma. Additionally, these people also focus on optimizing in their activity/sport -- heavy training, a diet appropriate to their needs/goals, supplemental nutrition, rest and recovery therapy (stretching, massage, chiropractic care, etc.) -- so when an event occurs out of their conscious control that affects their training, it can sometimes be taken in vain. People tend to make a global calamity out of a simple setback and find themselves in a deep depression when they need not be. Moreso, many even quit the activity that brings them joy, excitement, motivation and drive in life, which is the saddest part in my opinion.
My advice:
1. ACCEPTANCE - accept what happened, and also accept that you will need to grieve in your own way, at your own pace. Do not brush it under a rug. However, accept also that you will need to get over it emotionally.
2. REFLECTION - reflect upon what you learned; why do you think the event occurred? Was it completely out of your control? If so, know that it was not your fault. If not, write down what you could have done better to avoid the situation.
3. PLAN - plan your path to recovery, what you will do differently in your training and set new goals with respect to your [possibly] new circumstance.
Another word of advice is to never lose focus on the bigger picture of life. A sport or activity should not define you -- YOU define YOU. That being said, keep your priorities straight and remain involed in other things that do not necessarily have to do with your activity ...it will help you in the long run for overall emotional health!
Now, the emotional side ...
Those who are competitors in some sport have higher expectations on themselves to succeed/win than do their supporters. They feel that people only care about them when they are on top.
To the athlete:
Those who TRULY support and love you are more interested in your "fight" than your "battle." In fact, people want to see that you are HUMAN and are able to handle life issues and still move forward. This is what makes you as an inspiration relatable and in a way, trustworthy. The worst thing you can do is shy away and quit at something because you feel you let everyone down. You hold your head up high and say yes, I had a setback or, yes, I failed ... but that is life and I will move on.
Saturday, October 13, 2012
The Dieter's Unspoken Challenge
I was approached by a young woman in need of help with her binge eating habits. She was so distraught by the impact of her episodes on her physical body and emotional health that she did not know where to turn. She described having challenges with sticking to her diet, ultimately ending in binge sessions from time to time. Below is my response to her. I feel that many people can relate to this.
"First, you need to know everything you mentioned is more common than you think, from 'just' wanting to taste more goodness, to 'just' to feel full and ultimately the berating voices telling you that you are a failure and should just give up on your diet. I, too, have experienced it time and time again.
All emotions aside, you struggle with the issue most people have -- the all or none. When you have deviated from your 'plan' (eating just what you planned to consume), you feel like you have globally messed up and say 'f*** it' by eating everything you want. You probably even start to eat things you don't actually want at that moment of bingeing simply because you have craved it at some point recently...trying to 'get it all in' if you will.
Additionally, you are apparently trying to drop weight/fat. Anyone on a calorie/carb/fat restricted diet will encounter ravenous moments of hunger and/or cravings. The key is to accept these moments will come and plan ahead at how to deal with them. You must not rely on will power because your body is speaking to you and you know by experience this has not stopped you. So, you must establish if-then scenarios:
IF - I still feel hungry/need to feel full
THEN- I will eat more vegetables
IF - I need something sweet
THEN - I will eat a sugar free Popsicle
IF - I want cake
THEN - I will eat a 1" slice and do an extra session of cardio this week
Etc...
The hardest skill in weight loss and weight maintenance is compromise. No one, not even competitors in my sport of bodybuilding, are 100% on their diet. We have mess ups. But what most have developed is compromise. The reason is because we know that one piece of cake is NOT going to mess us up..an entire cake will! If when you feel a binge start tell yourself your body CAN afford a little deviation and STILL lose weight, it might help you to stop. Compromise might entail eating less carbs the next day and adding another workout in the week.
Sometimes bingeing gives us a sense of power--'I'm going to eat whatever I want and no one can stop me.' You must strive for the other end of the power spectrum --'I am going to have some dessert and I have the power over my body to stop there.' It is hard, and has taken me years.
You mustn't ever accept that food is ONLY fuel. It is not! Food and eating is a part of our social culture. It is a source of fuel, joy and comrardery. Food is like money. Money is a source of survival but it also enables us to enjoy fun activities, travel, meet new people, broaden our education and experiences.
Again, you must accept that you enjoy food but engage Power to control how you go about consuming your food. There are absolutely no 'evil' foods out there. Animals, dairy, desserts, fruits, candy and vegetables all serve a purpose. The more you tell yourself you must not have Nor WANT certain foods, the more you will want to rebel.
I will tell you something I did that changed my life in terms of eating clean and preparing for a body building show...
The scary part about body building is that you have a time frame and very extreme specific aesthetic goal. A binge WILL hurt your progress at the end phase and the pressure to be in control of your body's needs is vital. At the end of my prep, I usually have to do 2 hours of cardio a day and lift 1-1.5 hours a day, all for 6 days a week. With this training, I might eat between 1000-1200 calories max and consume as low as 25-75g carbs (carb cycling throughout the week). In the past, I wouldn't so much as lick anymore food than was written on my diet sheet. I felt like an extra green bean would be the end all (competing makes you psycho lol). As I was entering contest prep in 2010, I did a lot of re evaluation of contest prep. Logically, with everything I am doing (hard dieting, long, intense and numerous workouts), a little extra food here and there could not possibly ruin everything. Additionally, I wanted to gain control over being able to have a little cheat and walk away without deviating so much from my diet. I decided to try something very scary for me... I would stick to my eating to the T every day, but would stop by raleys every morning after the gym on the way to work and get three chocolate covered almonds. I was not ready to buy a big bulk and keep it at home just yet. I was real with myself and accepted my limits. By the time I got on stage I was in the best condition up to that point and was awarded my first trophy! I was on cloud nine. Not only did I get to have some sweets every day up to the show, but I was able to place and could from then on out handle a deviation and walk away.
The next show prep, I listened more to my body. If it needed more one Day, I would give it A LITTLE of what it needed -- if more protein and veggies wouldn't do it, I would eat an extra carb meal and pick up the next day w my diet. After the chocolate covered almonds trial, I became more intuitive with my body and was able to distinguish between a craving and an absolute need.
Back to you...
I think the biggest issue with all of this (binge eating, etc) is that we feel alone. We feel like the losers that cannot stick with a plan. The truth is everyone experiences stuff like this, albeit binge eating, binge shopping, binge cleaning, and so on. You must accept your limits, accept your triggers and plan ahead for when cravings and hunger will attack. You are in control, and if you get off track, you will make it up somehow--more exercise or less food the next day."
"First, you need to know everything you mentioned is more common than you think, from 'just' wanting to taste more goodness, to 'just' to feel full and ultimately the berating voices telling you that you are a failure and should just give up on your diet. I, too, have experienced it time and time again.
All emotions aside, you struggle with the issue most people have -- the all or none. When you have deviated from your 'plan' (eating just what you planned to consume), you feel like you have globally messed up and say 'f*** it' by eating everything you want. You probably even start to eat things you don't actually want at that moment of bingeing simply because you have craved it at some point recently...trying to 'get it all in' if you will.
Additionally, you are apparently trying to drop weight/fat. Anyone on a calorie/carb/fat restricted diet will encounter ravenous moments of hunger and/or cravings. The key is to accept these moments will come and plan ahead at how to deal with them. You must not rely on will power because your body is speaking to you and you know by experience this has not stopped you. So, you must establish if-then scenarios:
IF - I still feel hungry/need to feel full
THEN- I will eat more vegetables
IF - I need something sweet
THEN - I will eat a sugar free Popsicle
IF - I want cake
THEN - I will eat a 1" slice and do an extra session of cardio this week
Etc...
The hardest skill in weight loss and weight maintenance is compromise. No one, not even competitors in my sport of bodybuilding, are 100% on their diet. We have mess ups. But what most have developed is compromise. The reason is because we know that one piece of cake is NOT going to mess us up..an entire cake will! If when you feel a binge start tell yourself your body CAN afford a little deviation and STILL lose weight, it might help you to stop. Compromise might entail eating less carbs the next day and adding another workout in the week.
Sometimes bingeing gives us a sense of power--'I'm going to eat whatever I want and no one can stop me.' You must strive for the other end of the power spectrum --'I am going to have some dessert and I have the power over my body to stop there.' It is hard, and has taken me years.
You mustn't ever accept that food is ONLY fuel. It is not! Food and eating is a part of our social culture. It is a source of fuel, joy and comrardery. Food is like money. Money is a source of survival but it also enables us to enjoy fun activities, travel, meet new people, broaden our education and experiences.
Again, you must accept that you enjoy food but engage Power to control how you go about consuming your food. There are absolutely no 'evil' foods out there. Animals, dairy, desserts, fruits, candy and vegetables all serve a purpose. The more you tell yourself you must not have Nor WANT certain foods, the more you will want to rebel.
I will tell you something I did that changed my life in terms of eating clean and preparing for a body building show...
The scary part about body building is that you have a time frame and very extreme specific aesthetic goal. A binge WILL hurt your progress at the end phase and the pressure to be in control of your body's needs is vital. At the end of my prep, I usually have to do 2 hours of cardio a day and lift 1-1.5 hours a day, all for 6 days a week. With this training, I might eat between 1000-1200 calories max and consume as low as 25-75g carbs (carb cycling throughout the week). In the past, I wouldn't so much as lick anymore food than was written on my diet sheet. I felt like an extra green bean would be the end all (competing makes you psycho lol). As I was entering contest prep in 2010, I did a lot of re evaluation of contest prep. Logically, with everything I am doing (hard dieting, long, intense and numerous workouts), a little extra food here and there could not possibly ruin everything. Additionally, I wanted to gain control over being able to have a little cheat and walk away without deviating so much from my diet. I decided to try something very scary for me... I would stick to my eating to the T every day, but would stop by raleys every morning after the gym on the way to work and get three chocolate covered almonds. I was not ready to buy a big bulk and keep it at home just yet. I was real with myself and accepted my limits. By the time I got on stage I was in the best condition up to that point and was awarded my first trophy! I was on cloud nine. Not only did I get to have some sweets every day up to the show, but I was able to place and could from then on out handle a deviation and walk away.
The next show prep, I listened more to my body. If it needed more one Day, I would give it A LITTLE of what it needed -- if more protein and veggies wouldn't do it, I would eat an extra carb meal and pick up the next day w my diet. After the chocolate covered almonds trial, I became more intuitive with my body and was able to distinguish between a craving and an absolute need.
Back to you...
I think the biggest issue with all of this (binge eating, etc) is that we feel alone. We feel like the losers that cannot stick with a plan. The truth is everyone experiences stuff like this, albeit binge eating, binge shopping, binge cleaning, and so on. You must accept your limits, accept your triggers and plan ahead for when cravings and hunger will attack. You are in control, and if you get off track, you will make it up somehow--more exercise or less food the next day."
Friday, January 13, 2012
Selflessly Selfish
Over the last 7 years I have been through many life changes, personal struggles and traumas. The one thing that has remained constant has been my training and within the last 3 years, competing in figure. Because I was so depressed for so long, beating my body up in the gym and taking my physique to such a level has been the one thing I have been able to direct the negativity in my life towards.
I often find myself getting infuriated when my dedication is questioned or when something affects my training. I feel embarrassed admitting this because I sound like one of those self absorbed, narcissistic competitors I detest so much. The reality is that I am an unselfish person in a selfish sport, and I do feel guilty for my training getting in the way of relationships with friends, my family and partner. I often feel like it is all I have to get me through my hardest of emotional times. But the problem is, I find myself lashing out at times and it is not fair to others. I remind myself constantly that I CHOOSE to put my body through this and use this sort of self-induced abuse to heal my current internal abuse. Sounds sick doesn't it? (laughing)
I cannot expect others to understand that it is more than just wanting to look a certain way, more than wanting to compete in an aesthetically driven competition but rather, it is my medium of therapy. Perhaps part of all this is a dependency I have created. There is more to it than that, but I accept it is an element.
The point is, I need to keep in perspective that most people will not understand the deep layers to my training to compete in a physique sport and even if they did, they most likely WOULD NOT CARE! I need to remind myself that the close people in my life love me and just want to see me succeed and be happy ... however that can be attained. Nobody is questioning why I am competing, so why feel it necessary to explain how training for figure is a redirection of my current internal conflicts? If that is the reason, I could always get real therapy. It is easy to fall into the "nobody understands, nobody cares" cry baby mentality and I refuse to let myself sit in it. I do what I want to do and people don't question it, just support it... at least, those that matter.
Time to get it together and stay focused!
I often find myself getting infuriated when my dedication is questioned or when something affects my training. I feel embarrassed admitting this because I sound like one of those self absorbed, narcissistic competitors I detest so much. The reality is that I am an unselfish person in a selfish sport, and I do feel guilty for my training getting in the way of relationships with friends, my family and partner. I often feel like it is all I have to get me through my hardest of emotional times. But the problem is, I find myself lashing out at times and it is not fair to others. I remind myself constantly that I CHOOSE to put my body through this and use this sort of self-induced abuse to heal my current internal abuse. Sounds sick doesn't it? (laughing)
I cannot expect others to understand that it is more than just wanting to look a certain way, more than wanting to compete in an aesthetically driven competition but rather, it is my medium of therapy. Perhaps part of all this is a dependency I have created. There is more to it than that, but I accept it is an element.
The point is, I need to keep in perspective that most people will not understand the deep layers to my training to compete in a physique sport and even if they did, they most likely WOULD NOT CARE! I need to remind myself that the close people in my life love me and just want to see me succeed and be happy ... however that can be attained. Nobody is questioning why I am competing, so why feel it necessary to explain how training for figure is a redirection of my current internal conflicts? If that is the reason, I could always get real therapy. It is easy to fall into the "nobody understands, nobody cares" cry baby mentality and I refuse to let myself sit in it. I do what I want to do and people don't question it, just support it... at least, those that matter.
Time to get it together and stay focused!
Monday, December 19, 2011
Balancing Cardio and Powerlifting
Most powerlifters keep their cardio training low. There is intense lower body training involved in the deadlift and squat, and too much cardio can cause a decrease in overall energy required for such intense training throughout the week overall. It can be challenging to not cross the fine line of what becomes a hindering amount of cardio to your lifts.
Unfortunately, I was "blessed" with the endomorph body type; or as I like to call it, the fat genes. Okay okay, so I have some mesomorph (muscular body type) mixed in there too. What all this means is I can build muscle fairly easy, can gain fat very easily and it is very difficult to lose fat. That being said, in order to simply maintain low body fat levels I need to do a considerable amount of cardio. In order to lose fat I need to do even more. This has been my challenge with wanting to make strength gains in powerlifting while keeping my body fat down.
I do not do any less than 60 minutes of cardio 5-6 days per week in my figure off-season. When trying to lean down, I have to bump it up to 90 minutes per day during most of my prep, and 2 hours the last 4-6 weeks. Low intensity cardio (135-145 bpm) works the best for ME.
My dilemma has been finding the cardio modality with the least amount of joint stress and least amount of strain on my lower body overall -- something that gets my heart rate up but doesn't fatigue my legs and glutes. I always enjoyed the stairclimber, but after some time I was feeling like 60+ minutes a day of stairclimbing was a lot on my legs and joints considering all of the heavy squatting and deadlifting I do. When I started my lean down 6 weeks ago, I felt the intuition to switch to all high incline walking on the treadmill at a slow pace. The elliptical was another option but my toes always go numb after about 20 minutes...though it is still an option. The switch was just what I needed. I do not feel as achy in my knees, and walking at 15.0 incline and 2.0 mph, I get a passive stretch which I feel has helped me with recuperation altogether.
So far so good ...
Unfortunately, I was "blessed" with the endomorph body type; or as I like to call it, the fat genes. Okay okay, so I have some mesomorph (muscular body type) mixed in there too. What all this means is I can build muscle fairly easy, can gain fat very easily and it is very difficult to lose fat. That being said, in order to simply maintain low body fat levels I need to do a considerable amount of cardio. In order to lose fat I need to do even more. This has been my challenge with wanting to make strength gains in powerlifting while keeping my body fat down.
I do not do any less than 60 minutes of cardio 5-6 days per week in my figure off-season. When trying to lean down, I have to bump it up to 90 minutes per day during most of my prep, and 2 hours the last 4-6 weeks. Low intensity cardio (135-145 bpm) works the best for ME.
My dilemma has been finding the cardio modality with the least amount of joint stress and least amount of strain on my lower body overall -- something that gets my heart rate up but doesn't fatigue my legs and glutes. I always enjoyed the stairclimber, but after some time I was feeling like 60+ minutes a day of stairclimbing was a lot on my legs and joints considering all of the heavy squatting and deadlifting I do. When I started my lean down 6 weeks ago, I felt the intuition to switch to all high incline walking on the treadmill at a slow pace. The elliptical was another option but my toes always go numb after about 20 minutes...though it is still an option. The switch was just what I needed. I do not feel as achy in my knees, and walking at 15.0 incline and 2.0 mph, I get a passive stretch which I feel has helped me with recuperation altogether.
So far so good ...
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