Tag Archives: coaching

Daily Weight Loss Update 8/7/2016

Here is what I ate today:

After a 22 hour fast I went to an all-you-can-eat restaurant.

13892086_857301864371129_3318127512771013877_n13900063_857301861037796_9036359079049285934_n13938537_857301907704458_1942657929227614391_n

First I had a big taco salad. No chips, just salad, sour cream, chicken, cheese, and a few other things. Then it was onto veggies and bacon and eggs. Last I made another taco salad, but I used beef this time. However, I only had a few bites and did not finish it.

Eight hours later I had dinner. Just some zucchini, cheese, and meat. A very small plate of it.

13903225_857480811019901_2816926890240310647_n

Here is my workout:

Ran 4 miles this morning. Then 1 hour Yoga class. Later in the evening I taught JKD for about 2 hours. Then I went to my Jujitsu class for about 1 and a half hours.

13934736_857482914353024_6577073321139088034_n

Thanks for all the support.

Avoiding And Recovering From Injuries (Audio)

A new episode of A Mind For Fitness Podcast is up. On this episode, we talk about how to avoid and recover from injuries. Enjoy.

10 Reasons You Are Not Losing Weight Even Though Your Are Dieting and Exercising (Audio)

A new episode of A Mind For Fitness Podcast is now Available. In this episode, we talk about why it can be difficult to lose weight even though we are doing all the right things. Hope you enjoy.

Seven Things to Expect When Carb-Cycling With Dirty Carbs (Written)

Carb-cycling is generally thought of as a healthy part of your low-carb lifestyle. This means that as part of your eating protocol it is OK and even beneficial to eat a large amount carbs once every week or two. However, this brings us to an important question: What kind of carbs should you eat on your heavy carb-days? For example, should one carb up with a bunch of bananas or a pizza? Does it matter?

The truth is different experts have different opinions on this topic. Some recommend a cheat meal where no food is prohibited. Some (a very few) recommend that you should only carb-up with things like pizza and ice. Others recommend that you should only use fruit and starchy vegetables on your high-carb day.

This article is not intended to sift though all this information and tell you what is the right protocol for you. Nor am I your moral judge who is going to think less of you if you eat a pizza on your carb-day instead of a sweet potato. The truth is, I have had carbed up using both. However, if you do chose to eat “dirty” carbs for your high-carb meals, here is what you can expect:

Cravings 

What I have noticed is that if I carb-up on “clean” carbs, I do not have strong cravings for bad food the next day. However, if I eat, for example, Chinese food, I really want more high-carb food the next day. In fact, I have noticed that it takes a day or two for my cravings to go away.

Over Eating

Another problem is overeating. Many dirty carbs have MSG and other excito-toxins that stimulate appetite. This is why, personally speaking, I can open up a bag of Doritos and eat the whole thing, but if I open a bag of organic, non-GMO corn chips, I cannot eat the whole bag. I’m sure many of the readers could identify.

Weight Gain

Weight gain happens any time you carbo-load. This is mostly water and has to do with glycogyn and processes I’m not going to go into here. But, in my own personal experience, I gain much more when I carb up with dirty carbs.

In addition, I have noticed that it takes much longer to lose this weight. For example, if I carb up with clean carbs I’m normally back down to my regular weight by the end of the next day. But with dirty carbs, it takes at least two and sometimes three days to lose those extra pounds.

Headache

Headache is another phenomenon. This has to do with inflammation. Carbs in general can cause inflammation on their own. However, inflammation is heightened with dirty carbs because of all the added toxins found in these carb sources.

Brain Fog

Brain fog happens for the same reason as headache. Toxins in your food will have an affect on your ability to think clearly.

Sluggishness

It’s not only your brain that suffers. Your body suffers too. Toxins just make you feel lazy like every movement takes extra effort.

Diarrhea 

Finally there is disaster pants. This happens because the body is just trying its best to get those dirty carbs out of your system. Why? because if you eat low-carb and clean all week long, you body gets use to those types of foods. It is not use to not high-carb, refined food. When it hits your system your body just wants to get rid of it.

Should You Cheat With Dirty Carbs

Given all the above data, some might wonder if they should eat dirty carbs or not. Like I said above, I am not your moral judge. If you decide to carb-cycle with pizza instead of bananas, that is up to you. In fact, I have chosen the dirty carb over the clean one more often than I would like to admit. In fact, what I have noticed for myself is that when I first started to carb-cycle, I pretty much used all dirty carbs. This was due to the fact that those were the foods I was craving. So when I would have my free meal, I would go nuts. But the longer I have been healthy, the less I want those foods even on a free day/meal. So if you want to eat a dirty carb, that is your decision. You just need to be aware of the results and take them into consideration when you make that choice.

What to Expect When Carb-Cycling With Dirty Carbs

A new episode of A Mind For Fitness Podcast is now available. In this episode, we talk about the seven things you can expect when you use dirty carbs for your cheat meal. Also, what makes a carb dirty as opposed to clean.

Re-introducing Carbs Back Into Your Diet?

A new episode of A Mind For Fitness Podcast is now available. In this episode we will talk about why I have been experimenting with re-introducing carbs back into my diet and what the results have been. Enjoy!

Take Your Gym Bag With You

It can be difficult at times to stay dedicated to your workout plan. There are many things that can get in the way. However, here is one thing you can do in order to make your commitment to your workout a little easier–take your gym bag with you.

Now, I understand that many people who are dedicated to working out do so at home or in the morning. This will not apply to you.

However, if you are one of those people who go to the gym after work, this will help. Why? You can imagine why for yourself. You leave work with every intention of going home, changing, and going to the gym. But when you get home personal business gets in the way. The phone rings, you need to pick up something for dinner…. The list could go on. Or you get home and you want to sit down for just a second and once you do you realize that you are too tired to make it to the gym.

Has this happened to you? My post-work workout has been derailed more than I’d like to admit because of things like this. The way to avoid this is by simply bringing your gym bag with you. You will avoid going home and getting tangled up in everyday life.

Of course I’m not saying that bringing you gym bag with you will magically solve all the obstacles that could get in the way of your post-work gym session, but it is one easy thing you can do in order to stack the deck in your favor. So, if you are going to go to the gym after work, take your gym bag with you!

Ways to Make Your Commitment to Weight Loss Easier (Audio)

In this episode of A Mind For Fitness Podcast, Ian gives advice on how to make keeping your goals much easier. Enjoy!

 

Why Traditional Diets Work For Some People

In this episode, Ean gives the straight scoop on why low calorie, Low fat diets work for some people some of the time. As well as why it does not work for others and why you should never make it your lifestyle.

Overcoming Your Plateau

In the previous two articles, we talked about why we hit plateaus in the first place. In addition we addressed what not to do when your weight loss stalls out. In this article, we will finally turn our attention to what you actually need to do in order to overcome your plateau.

Change Things Up

If you have stopped burning fat because you are simply not following your diet correctly, then needless to say, you need to follow your workout and eating program more faithfully. However, if you have followed your diet faithfully, and you have stopped losing weight, then the answer to your problem is rather simple: change things up!

Your body has adjusted to what you are doing and as a result you have stopped losing weight. In order to fix this problem, you need to stop your old program and try a different program. There are primarily two arias that you need to change. First is diet and the second is exercise.

Diet

The first thing to change is your diet. This is not difficult to do. For example, if you have been intermittent fasting, then stop. Try eating six small meals a day, or at least switch to three meals a day.

The reverse is true also, if you have been on a diet that requires you to eat all day switch to intermittent fasting for a while.

While I do not recommend a low fat diet for the long run, I do recommend trying it for a short time. Try it for about a week and go back to LCHF. See what happens.

I also feel the same way about veganism. There is no problem in giving up meat for a week. It is another way to shock your system and get you to start burning fat again.

Exercise 

It is true that 70% of your weight loss comes from diet. But 30% comes from exercise. For many out there, they have stopped losing weight because they do not exercise. If you want to start losing weight again, start exercising and see what happens.

There is also a segment of the population who are always exercising. I know it is difficult to do, but you may need to give your body a rest. In other words, stop working out for a while. This may be just what you need.

Finally, you can change the kind of workouts you are doing. In other words. If you are doing a lot of cardio, start lifting weights. If you are lifting weights, start doing more cardio.

Closing Thoughts

It can be discouraging to hit a plateau. However, the suggestions listed above proven strategies to help you start losing weight again. I know because I have seen these things work in many other people, but also I know because I have seen them work in my own life. I have hit many plateaus on my weight loss journey and have overcome every one of them. You can to. Don’t give up!