Day 326 - My Diet Through Body Beast Part 3: Beast Diet

This is my diet through the Beast Phase (Phase 3) of Body Beast. This phase is meant to 'cut' away the body fat while attempting to maintain the muscle mass gained through Phases 1 and 2. The ratios I aimed for, and for the most part stuck to, were 40% protein, 30% carbs, and 30% fats. All of this on a 2200-2400 calorie diet. I followed my diet as close to a tee as I possibly could for the last few weeks of this round.

I did not count calories for any of the vegetables I ate, except avocado (you can decided whether you consider avocado a fruit or a vegetable). I never wanted to resist eating vegetables because I was too high on my carb numbers for the day. The nutritional value gained from vegetables far outweighs any extra calories I may intake in my opinion!

My schedule:

5:00am - Alarm goes off, drink coffee (a little bit of milk, no sugar)

5:45am - Starting workout by this point at the absolute latest

6:30am - Finished workout, immediately drinking 250mL Chocolate Milk with creatine (see below)

250mL Chocolate Milk - 170 calories (2g fat, 28g carbs, 9g protein)

7:00am - Once dressed and ready for day, 3 scrambled eggs

3 Large Eggs - 240 calories (18g fat, 3g carbs, 21g protein) 

9:00am - Banana, Chocolate Shakeology mixed with 12oz. 1% Milk (take vitamins at this time)

Banana - 110 calories (0g fat, 30g carbs, 1g protein)
Chocolate Shakeology with 12oz. 1% Milk - 316 calories (6g fat, 34g carbs, 30g protein)

11:00am - Whey Protein Shake mixed in water

120 calories (2g fat, 2g carbs, 25g protein)

12:30pm - Boneless chicken breast with either carrot sticks or a salad

Chicken - 110 calores (2g fat, 0g carbs, 22g protein)

1:30pm - Apple

Apple - 80 calories (1g fat, 21g carbs, 0g protein)
3:00pm - Whey Protein Shake mixed in water

120 calories (2g fat, 2g carbs, 25g protein)

6:00pm - Dinner (see below)


9:00pm - Pre-bedtime snack

1/2 Cup Cottage Cheese - 110 calories (2g fat, 6g carbs, 15g protein)
2 tablespoons fat-free vanilla yogurt - 27 calories (0g fat, 5g carbs, 2g protein)

Totals:
1403 calories (35g fat, 131g carbs, 150g protein)
22% fat, 37% carbs, 43% protein

Dinner time and post-dinner snacks would be a great time for me to "top up" my numbers. Throughout the Beast phase, I didn't eat any starchy sides for dinner, I would have a piece of meat with some sort of vegetable side (salad, cut up veggies, etc.). I would generally have a couple tablespoons of low-sugar peanut butter following dinner to not only prevent my stomach from eating itself, but to also top up my fat numbers. Depending on what mean I had for dinner, I would generally also have 1 more protein shake right after dinner to give an extra shot of protein.

If I was having some red meat or nice big piece of salmon or tilapia for dinner, I was usually fine for my protein numbers. If, on the other hand, I was just having a chicken breast, then I would generally need a bit more protein.

I drank a LOT of water throughout the Beast phase. I never actually measured how much, but I tried to keep sipping on water consistently throughout the day.

I continued to take creatine, as it helped me keep my numbers and intensity up during my workouts, and also worked to keep my muscles volumized.

As usual, if you have any further questions/comments/concerns, you can e-mail me here!

Quote of the day:
"Those that can push themselves further once the effort gets difficult are the ones who will win!"
-Unknown



Check out my new Website: tylerrobbinsfitness.com

Day 321 - My Diet Through Body Beast Part 2: Supplements

Part 1 detailed my calorie intake and macro-nutrient breakdown during Phases 1 and 2 of Body Beast. Part 2 will detail the supplements I have taken throughout the entire round (including all 3 phases).

Listed are the classes or types of supplements I have taken. No, I am not going to list specific brands, as these are all quite common supplements, so you should be able to find a cheap and reliable source close to you. The brands I have used may not be easily found for you, so just go out and find a brand that you can trust and can afford.

Shakeology - I held off on this supplement for the longest time, partly because it was so expensive, but also because I wasn't really sure if it was worth "all the hype". I started taking Shakeology in October, and haven't stopped since. I firmly believe that Shakeology helped me not only train better, but also compete to the best of my capabilities at World's Toughest Mudder 2012!

Since then, it has been the cornerstone of my diet making my way through Body Beast. It works as a fantastic snack during the "Build" and "Bulk" phases, and a great meal replacement/snack during the "Beast" phase.

The key to Shakeology, is that it helps take a lot of the guesswork out of my diet. I drink it early in the morning, and then I know that I am already set up for a great day, nutritionally-speaking. The more nutrients your body is processing, the more efficient it becomes, and you recover from workouts better, allowing you to push yourself harder and harder every time out.

I know it can seem expensive to some, but when you break it down to around $4/serving (25% off that if you become a Coach), where else can you get a meal that healthy, that cheap? Go here to request a FREE Shakeology sample!

Creatine - You would be pretty hard-pressed to find a nutritional supplement that is more widely studied than creatine. There are plenty of types and variations out there, but time and time again, science has shown that plain ol' creatine monohydrate is the way to go.

Creatine supplementation is great for resistance training for a few reasons. First, it helps give you an extra 'kick' during a workout. It allows you to push through those last one or two reps (more on that later). Secondly, and probably just as important for your Body Beasters out there, it helps to volumize your muscles (make them bigger).

There are lots of people out there who actually have the wrong idea as to how or what creatine actually does. The best analogy I have ever read regarding creatine is this: Think of your body as an automobile with a gas tank. You obviously fill the gas tank up with gasoline to make it run. By supplementing with creatine, you are expanding the gas tank to hold more gas. You are not necessarily filling the tank with premium or jet fuel, but just expanding it, so that you can run the car for longer. Or, in the case of resistance training, you can hit the accelerator many more times than usual in a single workout.

Whey Protein - This is one supplement that I personally think too many people over-think. I get a very basic whey powder from a local Costco. It is cheap. It tastes fine. It mixes well in a shaker cup. It has 25g protein per serving. What else can I ask for? I personally think all of the marketing surrounding many of the other brands on the market is a lot of 'hype', but hey, that's my opinion! During the Build and Bulk phases, I would mix my whey powder with milk to give a bit more protein/calories. During the Beast phase, I mixed with water.

I will say that I prefer whole, natural sources of protein, like eating meat or eggs, but if you are in a pinch or need something convenient, whey protein can work just fine (just watch out for too much sugar!).

Super Suma - The only "Beast" supplement I took from Beachbody was the Super Suma. Super Suma is purported to have some testosterone-boosting qualities to it. To be honest, it is very difficult for me to tell whether or not this supplement aided my results in any way, shape, or form, but if you wish to mimic what I did, I'd say give it a try and see what you think!

Omega 3 Fish Oil - Omega-3's are considered essential fatty acids because the body needs them, but can't synthesize them by itself. I could go on and on all day about the health benefits on Omega-3's, but really, that is Wikipedia is for. I will say this: One plant-based source of Omega-3's are found in the Sacha Inchi plant which just so happens to be in Shakeology.

Vitamin D - Known as the "sunshine vitamin" because it can be synthesized by the body by using cholesterol and our good friend the sun. There is a reason why bodybuilders have enjoyed suntanning in the past. Sure, it helps bronze their skin and help give more definition to their muscles, but they also knew that it helped in building muscle. Despite what so many may say, sunshine is good for you! Humans have evolved to work, play, and be outside. Unfortunately, for someone like me living in Canada, I can't always get adequate sunshine, so I supplement. More on Vitamin D over at Wikipedia.

Multivitamin - Due to taking Shakeology now, I could probably, and will probably give this one up in the future, but I have a bottle left, so I might as well use them up.

If you have any questions/comments/concerns about this list, please feel free to e-mail me.

Quote of the day:

"Many of life's failures are people who did not realize how close they were to success when they gave up."

~Thomas Edison

Check out my new Website: tylerrobbinsfitness.com

Day 317 - My Diet Through Body Beast Part 1: Build and Bulk Diet

***Part 2 of my diet (supplements) can be found here***

This blog will detail what my diet consisted of, as well as the timing during Phase 1 (Build Phase) and Phase 2 (Bulk Phase) of Body Beast.

Please note, that as I am writing this blog, this is the first time that I have actually 'counted' the calories that I consumed. I completed my own mass phase back at the beginning of 2012, so I had a pretty good idea of what I wanted to eat, so I didn't feel the need to count.

Once I get to the Phase 3 (Beast Phase), I will count my numbers religiously to make sure that I am correctly aiming for my proper calories and macronutrient ratios.

Please note, the schedule below is my usual day. I did not follow this plan exactly to a tee every single day, but most days I did.

Also note, my dinners vary quite drastically so I have an overall consensus of how many calories I would take in on an average day. More often than not, my dinners would consist of 1-2 servings of protein, a veggie side, and a carb side (potatoes, rice, bread, etc.)

My schedule:

5:00am - Alarm goes off, drink coffee (a little bit of milk, no sugar)

5:45am - Starting workout by this point at the absolute latest

6:30am - Finished workout, immediately drinking 500mL Chocolate Milk with creatine (see below)

500mL Chocolate Milk - 340 calories (5g fat, 56g carbs, 18g protein)

7:00am - Once dressed and ready for day, 3 scrambled eggs

3 Large Eggs - 240 calories (18g fat, 3g carbs, 21g protein)

9:00am - Banana, Chocolate Shakeology mixed with 12oz. 1% Milk (take vitamins at this time)

Banana - 110 calories (0g fat, 30g carbs, 1g protein)
Chocolate Shakeology with 12oz. 1% Milk - 316 calories (6g fat, 34g carbs, 30g protein)

11:00am - 1/2 Cup Cottage Cheese mixed with 1/2 Cup Low-Fat Vanilla Yogurt

1/2 Cup Cottage Cheese (2%MF) + Yogurt - 167 calories (2.5g fat, 16g carbs, 19g protein)

12:30pm - Turkey sandwich (3-4 slices turkey breast, mayonnaise, mustard, tomato, lettuce, cheddar cheese), baby carrots, Clif Bar

Clif Bar - 250 calories (5g fat, 44g carbs, 10g protein)
Turkey Sandwich:
Sliced Turkey/Chicken - 460 calories (12g fat, 60g carbs, 30g protein)
Cheese - 360 calories (30g fat, 3g carbs, 21g protein)
Whole Grain Bread - 240 calories (5g fat, 40g carbs, 10g protein)

1:30pm - Apple, Fibre 1 bar

Apple - 80 calories (1g fat, 21g carbs, 0g protein)
Fibre 1 bar - 140 calories (3.5g fat, 26g carbs, 2g protein)

3:00pm - Vanilla Whey Shake with 1% Milk

276 calories (6g fat, 19g carbs, 38g protein)

6:00pm - Dinner (see below)

9:00pm - Pre-bedtime snack (Ice-Cream or Peanut Butter)

4 tablespoons peanut butter - 360 calories (32g fat, 16g carbs, 12g protein)

Totals

My totals are entirely based on what I eat for dinner each day (which varies greatly). Dinner basically always consists of meat, a starchy side, and a veggie side. Meat is generally one of the following: 2 chicken breasts, 1-2 pieces of salmon, 1 filet of tilapia, 1 1/2 cups of shredded roast beef.

Starchy carbs involve white potatoes, rice, bread, etc. For veggies, I would try and eat broccoli whenever possible because it is a great, nutritious food, and I really like it!

Totals - 3200-4000 calories

~120-150g fat = 30%-40% total calories
~360-400g carbohydrates = 40%-50% total calories
~210-240g protein = 25-30% total calories

Creatine

Plain and simple creatine monohydrate, crystallized. I take mine mixed in my post-workout chocolate milk. I pre-loaded with creatine for the first 5 days, taking 20g of creatine daily (4x5g doses).

Now the Body Beast guide recommends taking 10g of creatine following every workout, but I found I was getting a bit of stomach upset after 30 days or so, so I dialed it back to 5g post-workout.

Shouldn't be a problem, because at that point, my muscles most certainly have reached their maximum "saturation level" and should have PLENTY of creatine available to them.

Water

One thing I will add, the first 30 or so days of the program I was not drinking enough water. Well, I should say I was drinking enough to "get by", but I needed to drink much more. Your muscles volumize while on creatine, so it is important that you have plenty of extra hydration to allow those muscles to fill up like sponges! Keep a water bottle handy at all times...

***Part 2 of my diet (supplements) can be found here***

Quote of the day:
"Do a little more each day than you think you possibly can."
-Lowell Thomas

Check out my new Website: tylerrobbinsfitness.com

Day 235 - Diet vs. Exercise

My past few blogs have been about strategizing your diet and eating healthy. But what about exercise? Which one is better? In a perfect world, everybody would exercise and consume a healthy, balanced diet on a daily basis, but we all know that is not the case.

I am also reminded of the commercials I keep seeing on the t.v. about these dieting companies that promise to lose "x number of pounds" by "certain date". A lot of these programs will allow you to see moderate to even excellent success, but they aren't necessarily always sustainable for the long haul (life).

Ideally, what I personally follow, and many others should follow too, regardless of age, is called the 90-10 plan. I heard about this a while back and felt that it really suits my lifestyle and feel like it can be possible for many to follow. Basically, it means that 90% of the time I try to eat as healthy as possible consuming fruits, vegetables, healthy fats, whole grain carbohydrates, and lean proteins. The other 10% of the time, I cheat and consume things that are tasty and make me feel good, but really have no nutritional value whatsoever such as cookies or a few beers.

When it comes down to it, I exercise 6-7 times a week, and eat healthy 90% of the time, so that 10% doesn't even become a blip on the radar in the grand scheme of things. Not only that, but by exercising intensely, I am gaining so many other benefits that can never be attained from diet alone. I have listed a number of scenarios below and discuss what is the top dog for each category, diet or exercise!

Lose Weight
Plain and simple, it is MUCH easier to cut 500 calories out of your diet than it is to burn at the gym. To give you an example, many of you could go for a fairly intense run on a treadmill for 20-30 mins. and only burn a few hundred calories. However, by ordering from the lunch menu at the restaurant and skipping dessert could easily drop those unneeded calories. Diet and exercise are both extremely effective ways of keeping weight off, but diet wins here.
Winner: Diet

Boost Energy Levels
There is nothing like exercise to get your blood flowing. Not only that, but an intense workout causes a massive flood of "feel-good" hormones throughout your body that not only lift your mood, but also give you a boost of energy. Sure, some foods can give you a quick boost of similar hormones, but they are generally short-lived and can even cause dips in the opposite direction. Sound familiar? Eat because you're unhappy, unhappy because of what you ate?
Winner: Exercise

Reduce Risk of Heart Disease
Many people will say, "Exercise is good for your heart!" The more correct phrase would be, "Exercise is good for your cardiovascular system". You know, your internal plumbing. Things like high cholesterol, high sodium, high fat, high sugary diets can cause 'clogs' in your internal plumbing that can lead to a myriad of diseases such as (but not limited to) heart disease and stroke. Exercise flushes things out with such positive effects as lowering your blood pressure and resting heart rates. Having said that, consuming healthy fatty acids like Omega-3's can reduce your heart disease risk big time. I call this one a tie!
Winner: Tie

Prevent Diabetes
This category will be a shock to many of you. You automatically assume that diet is the winner here correct? Well, not exactly. Diet goes a long way here, as you should limit your consumption of certain foods (sugary garbage), not to mention overweight individuals are at a higher risk for diabetes (refer to the first category), but healthy active muscles gobble up glucose out of the blood for energy like it's going out of style! Routine exercise goes a long way to stabilizing your blood sugar levels so even if you do go for that dessert treat every so often, you are mostly covered!
Winner: Exercise

Prevent Cancer
Consuming a mostly plant-based diet has been shown to be a major deterrent for cancer, studies also show that regular exercise strengthens this fact even more. I call this one a tie as well!
Winner: Tie

Improve Mood
Similar to the "Energy" category from above, there is nothing like exercise to boost your mood with that flood of hormones that are released from exercise. Think of it this way, exercise is so good for you that your brain wants to thank your muscles for doing such a good job, so they release these hormones and make you feel great! That's not exactly what happens, but think of it that way. Also, more and more studies have shown that exercise is a great tool to curb the symptoms of depression.
Winner: Exercise

Injury Prevention
The United States has one of the highest dairy consumption rates per capita amongst many countries in the world yet their rates of osteoporosis are also rising, what gives? Your diet can only get you so far here. You can take in tons of calcium and nutrients to make your body somewhat look good, but your body still survives by the "use it or lose it" mantra. Exercise, and especially resistance training, puts a lot of stress and strain on not only your muscles, but your bones as well. Your body is a fighter in that regard because when it sees a challenge, it attacks it head-on by strengthening your bones, ligaments and muscles so that they can withstand these forces. The more exercise and tensile strength we put our bodies under, the stronger they become and less prone to injuries caused by neglect!
Winner: Exercise

Overall Winner: Tie

Yes, a healthy diet has LOTS of positives, and by no means can be replaced. As the saying goes, "You can't out-train a bad diet!" So remember that BOTH tools, diet and exercise, are crucial to living a happy, healthy life, but you certainly cannot do this with diet alone. So when you see those commercials promising to help you lose weight by changing your diet alone, remember, that is only part of your health-body equation!

Quote of the day:
"The secret of getting ahead is getting started."

~ Mark Twain
Check out my new Website: tylerrobbinsfitness.com

Day 198 - 7 Weight Management Tips

Everybody is different! Our body types are based on our genetic structure and are called somatotypes. We all fit into these categories, or a combination of these categories. Generally, there is not a whole lot you can do to change your body type, but no matter what shape your body is in, you can use these tips listed below to lead an active, healthy lifestyle.

First, lets take a look at the body types:

Mesomorph

• A wedge shaped body

• A cubical head

• Wide broad shoulders

• Muscled arms and legs

• Narrow hips

• Narrow from front to back rather than side to side.

• A minimum amount of fat

A predominantly mesomorphic individual excels in strength, agility, and speed. Their medium structure and height, along with their tendency to gain muscle and strength easily makes them a strong candidate for a top athlete in any sport. They respond well to cardiovascular and resistance training due to their adaptability and responsive physiology. They can sustain low body fat levels and find it easy to loose and gain weight.

Ectomorph

• A high forehead

• Receding chin

• Narrow shoulders and hips

• A narrow chest and abdomen

• Thin arms and legs

• Little muscle and fat

A predominantly ectomorphic individual is long, slender and thin, and therefore power and strength sports are perhaps not suitable as their slight build leaves them susceptible to injuries. While they can easily get lean and hard, their lack of musculature severely limits their chances in sports requiring mass. Typically, Ectomorphs dominate endurance sports and gymnastics. Their smaller body surface area enhances their suitability for endurance activities as they are better at managing their body temperature. They can archive low levels of body fat which can be detrimental to health and for females in endurance sports it can result in a cessation of periods and iron deficiency.

Endomorph

• A pear shaped body

• A rounded head

• Wide hips and shoulders

• Wider front to back rather than side to side.

• A lot of fat on the body, upper arms and thighs

A predominantly endomorphic individual typically has short arms and legs and a large amount of mass on their frame. This hampers their ability to compete in sports requiring high levels of agility or speed. Sports of pure strength, like power lifting, are perfect for an endomorph. Their size benefits sports such as rugby providing it can be moved powerfully. They often have large lung capacity which can make them suited to sports like rowing. Their extra weight can make it difficult to perform sustained weight bearing aerobic activities such as running. They can gain weight easily and loose condition quickly if training is ceased.

No matter what your body type, try and use these 7 tips to help you lead and maintain a healthy lifestyle:

1) Eating a low-calorie, low-fat diet will help shed away your pounds and keep them off. Your daily caloric intake should not be more than about 26% fat, which may seem high to some of you, but it actuality, most people clear that number by eating many processed, ready-to-eat meals. Keep your foods as fresh as possible and aim for as many fruits and vegetables as they fill up your belly, but are low in calories. Exercising is great, but can only take you so far. Your diet should be as clean as possible to get the results you want.

2) Exercise is an obvious tip here. You should be engaging in as much physical activity as possible at least, and wait for it, 5 to 6 days a week. Now that does not mean you need to hit the gym 6 days a week (although that would be nice!). Get creative and burn calories in other ways. When you go to the store, park your car at the back of the parking lot. Take stairs instead of the escalator. Get into a healthy routine and you will notice that you have more energy to do more things, it is a win-win situation. Keep things mixed up too. Men and women need cardiovascular training, strength training, and flexibility training. Strength training is a big one here, as the more active your muscles are, the more calories they burn on a day-to-day basis even when you are sleeping!

3) Watching less t.v. is another big one here. People are always complaining about "not having enough time in a day" yet they make time to sit down to watch the Bachelor or Survivor at night. Why not go to bed a little earlier, get up earlier, and hit the gym in the morning when your energy levels are high and you have PLENTY of time to work out? I have the very basic of satellite packages. That way, I still get the news and a few channels that I can find something to watch, and I certainly don't feel like I am missing out on anything. Everything comes out on DVD boxsets now-a-days. I can always get caught up on the latest hyped show later. If you are lucky enough to have a PVR, use it to record your show and watch it later, that will also cut down on time watching t.v. as you can remove your commercials.

4) Get up every morning and have a full breakfast. There is a reason it has been given that name, it is because it is breaking your fast. Your body is craving nutrients and energy when you get up in the morning so make sure you deliver a breakfast full of carbs, protein and fat. This way, your body won't go into "starvation mode" or worse yet, make you binge on an unhealthy lunch option.

5) Once you begin down the road of your new healthy lifestyle, by god, stay consistent! Yes, we should all be allowed a "cheat" meal here or there, but that is every once in a while, not every day, or even every week!

6) Be conscious of what is going in your mouth. If you have a Snickers bar, just because they have the same "number" of calories as say a healthy sandwich or a protein shake by no means makes them equal. Candy and other junk food, although they may seem "low cal" are generally void of any nutrition. Think of yourself as having so many calorie-dollars in a day and you want to spend as many of those dollars on the healthiest foods possible to maximize your nutrition and make yourself as healthy as possible.

7) Weigh yourself on a consistent basis. Weighing yourself every single day is not the best idea here as your weight will fluctuate depending on what you ate that day, how much you worked out, how much water you retained, etc. The best time to weigh yourself is in the morning, the same day every week. Keep a log of your weight if you wish, and watch your numbers begin to change. And for god's sake, don't feel like you are going to pull numbers like they do on shows like the Biggest Loser by losing 18 pounds your first week. A much healthier approach is a pound or two, (possibly three) a week.These are tips that can help anyone and everyone no matter your current body type, health status, economic status, etc.

Quote of the day:
"Some men give up their designs when they have almost reached the goal; while others, on the contrary, obtain a victory by exerting, at the last moment, more vigorous efforts than before."

~ Polybius
Check out my new Website: tylerrobbinsfitness.com



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Day 193 - Plateau

"I'm eating at a large calorie deficit and exercising really hard, yet the scale isn't moving. What gives?"

Plateau, huh? When most people begin a new workout routine, many of them begin to see some pretty good advancements in their muscle strength, cardiovascular strength, and of course, dropping some weight right away.

Once you start to get a few weeks into your new workout schedule, that is when you begin to plateau. Ninety-nine percent of the time, it's one of two things. If you're not dropping pounds, yet your inches are changing for the positive, odds are you are actually losing fat but also gaining muscle. That's what's balancing out the scale.

I know it's a frustrating situation, but if you've been looking in the mirror or putting on clothes, you've probably noticed that you're looking better and your clothes are fitting better, so it's not all bad.

Another possible reason for plateauing could also be undereating, which can force your body into starvation mode. Our early ancestors (who hunted and gathered) didn't have access to grocery stores, Burger King's or McDonalds'. Because of this, people sometimes had to go for days with little or no food. Evolution would tell us that people who survived these times of famine were the people who, well, survived these times of famine so these bodily mechanisms are now programmed into our DNA. In order to do this, their bodies adapted by slowing down their metabolisms and holding onto emergency fuel supplies (aka "fat") during lean times. This is starvation mode.

Finally, I will discuss the idea of "muscle confusion". The idea behind this concept (which has been around for many years) is that you want to be continually changing your workout plan to keep things fresh and exciting. Every few weeks, you are going to want to change up your usual plan somehow. If, for a few weeks you run on the treadmill, do some bicep curls, a few pushups, etc. Shakes things up, try a stairclimber or an elliptical for your cardio. Instead of pushups, try a bench press, etc. Also, change the order in which you do things. If you used to always do a chest and back routine on a Monday, switch it up to a Friday. The idea is that you want to keep your body constantly guessing. The more variety you keep in your fitness, the more you challenge it, and the less likely your body will become accustomed to repetitive actions. The more you do something, the easier it becomes, so why not change things up?

Just like with everything though, everyone is different. Some people come out of the gate on a new exercise/diet regimen and see results fast and plateau later. Some people plateau at first, then see results after a few weeks. The key thing here is to stick with your plan even through tough times like a plateau!

Diet and fitness should become a full-time job for you for the rest of your life. Plateaus will come and go, and that is normal. But when they do hit, it takes a dedicated person to realize and understand the plateau, and then do something to change their course to continually challenge themselves.

Quote of the day:
"Happiness is not a state to arrive at, but a manner of traveling."

~ Margaret Lee Runbeck

Check out my new Website: tylerrobbinsfitness.com



Sponsored By:

Day 104 - Distinction in Diet vs. Exercise

If you haven't already, I strongly suggest you check out Yoni Freedhoff's blog Weighty Matters.

About Yoni: Family doc, Assistant Prof. at the University of Ottawa, and founder of Ottawa's Bariatric Medical Institute - a multi-disciplinary, ethical, evidence-based nutrition and weight management centre. Nowadays I'm more likely to stop drugs than start them, and love going to work in the morning.

One of his recent blogs discusses the topic that "Weight is food. Health is fitness." I have discussed this topic before, although not everyone reads my blog, so hopefully Yoni's readers will also get the hint.

In other words, for proper weight management, diet is the key. Sure, exercise helps, in some ways, to maintain a healthy weight, but in general, the obesity epidemic is not due to the fact that we are moving less, but that we are consuming more.

On the flip side of this coin, exercise is health. Don't lie to yourself and think that exercise is not needed for a healthy lifestyle, because it is absolutely necessary. Just remember that exercise keeps the machine (your body) running smoothly while the fuel (food) you put into the machine, is what (primarily) keeps the weight at a proper level.

What I personally get a kick out of is the constant "promise" nearly everyone in the fitness industry touts. I personally see advertisements from personal trainers all the time promising that their fitness program will help folks "lose weight in 4 weeks, guaranteed!"

I am sure many of you have heard of these sayings before, but just in case you haven't, here are a few "sayings" tossed around in the health and fitness industry that are spot-on with this information:

"Abs are made in the kitchen."

"You can't out-work a bad diet."

Quote of the day:
"Happy are those who dream dreams and are ready to pay the price to make them come true."
~ Leon J. Suenes

Day 87 - Grow Younger Every Day Step 4: Enjoy What You Do

Step 4 of improving yourself involves enjoying what you do.

Some things in our lives are hard to control. Let's not try sugar coat things, people's jobs are a great example of something that not everyone has control over. Sure, there will be those that will tell you to just up and quit your job if you don't like it, but more often than not, there are major repercussions that follow an attempted career change. This is even more prevalent if you have a family that relies on you and your income.

Sure, there are things in our lives that we have little to no control over, but there are many things that everyone does have control over but simply choose to be miserable. I want you to do your best and take control of two of the most important things involved in your life - and enjoy every minute of it!

First is diet.

I will admit that growing up, my family was a very "basic" in terms of what we ate. Our idea of vegetables consisted of corn, potatoes, and sometimes peas. As I got older, and made it out into the world on my own, my wife (then girlfriend) helped and inspired me to try new foods.

I now consider myself a vegetable fanatic. There is still a pretty big list of items that I have never tried before, but the list of things that I now eat is far greater than what it used to be.

This took some time to get used to. Since I wasn't too accustomed to eating certain fruits and vegetables, I would try things here and there, and eventually my grocery list began to change to include far more fresh produce. Now, my wife and I joke about how much of our fridge, beyond just the vegetable crisper, is taken up by fresh fruits and veggies.

The mental approach I took towards eating new and healthy foods is a multi-step approach. First, I would read about the benefits of a certain food. Once I learned how tremendously beneficial something is for my mind and body, I would then learn ways to use it in my meals as basic as possible (free from sauces, as raw as possible to maintain its benefits). Then I pick some up at the grocery store and give it a shot. If it is something that I really cannot bring myself to eat consistently, then I re-evaluate new ways to eat it, ways that I will at least somewhat enjoy!

Sure, there are items of food that you absolutely can't bring yourself to eat, but maybe that is because you haven't found the best way to prepare it.

Also, what has helped me is keeping the mindset that although food and dining should be a pleasurable experience, it really only has one sole purpose and that is to fuel your body. Professional racecar drivers do not use your standard, regular unleaded, they go for premium fuel. I know that if I wish to continue to stay as active as I like to be, then I need to find the best possible fuel to put in my body, which means I absolutely need to find ways that I can enjoy eating said foods.

Secondly, exercise should also be enjoyable!

I can't believe how often I hear folks moan and complain about a workout they "have to do". Who says you have to do anything? I am assuming that if you are reading this blog, you at least have some freedoms and free time to choose what you wish to do at your leisure.

I always shake my head when I hear people complain about their workout, as if somebody, somewhere is cracking the whip on them forcing them into manual, slave labor.

If you are "exercising", but hate doing it, then change what you are doing! Do you have going to the gym? Go for a run outside. Can't run because it's winter? Go for a nice, long, challenging hike. Don't like running? Go for do some lane swimming or buy a bike.

There are SO many options available to people, yet somehow, folks everywhere make up their mind that "exercise" has to be this monotonous, torturous event.

There are days when I hate the thought of doing a specific workout as well. So instead of just skipping it altogether, I change things up and do something I enjoy doing instead.

I feel the problem with most people is that they know they should exercise and eat healthy, but feel that it just isn't 'fun', or requires too much effort. You may even feel relatively healthy at this point in time, so it is hard to see the number of benefits that will be paid back to you as you age gracefully if you lead a lifestyle that is active and healthy.

One thing that I remind myself on a day to day basis is that finding ways to enjoy healthy foods and finding exercises/activities that keep me interested is the best way to stick with something long-term. If you hate what you do or hate what you eat, there is not a chance in hell you are going to stick with it. You have the freedom, opportunity, and resources available to you right now at this very moment to find something that you will enjoy. If you don't have the resources available, then go make it happen!

Quote of the day:
"I was never afraid of failure, for I would sooner fail than not be among the best."
~ John Keats

Day 83 - Grow Younger Every Day Step 2: Eat Naturally

Time for step 2 folks: Eat Naturally

I spend a lot of time reading through the latest in health and fitness 'trends'. I am not going to go into detail on every single diet plan and exercise regimen out there, as there are FAR too many to keep track of.

Let's look at the facts, and think about this as honestly as we can. Nearly every single person/specialist/expert in the health and fitness industry who is trying to gain some attention is trying to do something different. This is pretty common practice if you are running a business, you want to stand out from the crowd and do something different or educate folks with something they have never heard of.

In many cases, that is how you sell products/books/DVDs/educational classes, etc., is to be different than the guy/girl next to you. You have to grab attention. You've all seen it, every diet book out there promises you that it is the one that works. It is the one book that is the easiest and best possible way to structure your diet.

Take a step back for a second. Think about the health and fitness industry. It is one of the only industries in the world that thrives on failure. Think about it! If everyone was thin, happy, and healthy, we wouldn't need experts telling us how to eat and exercise.

Because of this, there is literally an endless sea of "experts" who claim to have the 1 solution to everyone's problem.

Here is another swift dose of reality; no two people are the same, so why should they live their lives the same way?

I am proposing you follow 2 simple steps. That's it, 2! I know, I know, I sound just like 'those folks' who sell their books, but I promise you this is much easier.

Step 1: If man made it, don't eat it.

Pretty simple right?

Doritos? Man-made. Cola? Man-made.

Step 2: If nature made it, eat it.

Apples? Nature made it. Avocados? Nature made it.

Sure, there are some grey areas when following these 2 simple steps. You may even be thinking of some scenarios right now. I am asking you to think about this and follow it as closely as you can.

Eat things that nature intended us to eat. Fruits, vegetables, lean meats, eggs, fish, healthy sources of fat, nuts, grains, etc. Get rid of the preservatives and extra ingredients in your food (as best you can) and I am sure you will not only feel better, but you may surprise yourself with the changes in your body composition!

Quote of the day:

"If you care at all,you'll get some results.If you care enough, you'll get incredible results."
-Jim Rohn

Day 64 - Diet vs. Exercise: And the Winner Is....

Just in case you have missed it, I have been comparing diet vs. exercise in various topics to determine which one, once and for all, is better for total-body health. You can review the past posts here:

Part 1: Weight Loss
Part 2: Increase Energy Levels
Part 3: Reduce Heart Disease Risk
Part 4: Prevent Diabetes
Part 5: Improve Mood
Part 6: Injury Prevention
Part 7: Cancer Prevention

So without further ado, I declare the winner between diet and exercise, as the be-all, end-all to lifelong health and fitness to be...

Diet AND Exercise - it's a tie!

Come on now, you didn't actually think I was going to pick one over the other did you? That would be like asking a parent to choose their favorite child!

Both diet and exercise each have their pros and cons, but combined, they play a tremendously important role in maintaining a healthy weight, keeping steady energy levels, improving overall mood, improved sleeping, preventing illness, etc. The list could go on and on!

Keep in mind that there is no magic solution to getting fit, feeling great, and looking a certain way. It requires a life-long dedication to not only consuming healthy and nutrient-rich foods, but also moving your butt and challenging your body in various ways.

Don't think of the word 'diet' as a short-term fix to get your ass into a pair of jeans to impress someone who frankly could probably care less. Think of it as a long-term change to improve yourself and live a healthy lifestyle.

Don't think of 'exercise' as a monotonous tool - that you hate with everything that makes you who you are - that will allow you to eat whatever you want and will help you shed pounds. Exercise is not that thing you turn to once every year to try and make yourself look good in that bathing suit, again, to try and impress people who probably don't give a sh*t.

Healthy eating and an active lifestyle is the only way you can change your body and your mind for the better to help you feel better and age as pain-free and illness-free as you possibly can. The only person who can make that commitment is you!

Quote of the day:

"Success is something you attract by the person you become."

~ Jim Rohn

Day 62 - Diet vs. Exercise Part 7: Cancer Prevention

There are plenty of research studies hypothesizing that consuming a mostly plant-based diet has been shown to be a major deterrent for cancer, studies also show that regular exercise strengthens this fact even more.

There are other categories at play here, such as maintaining a healthy weight, avoiding cigarettes, limiting alcohol, etc. Truth of the matter is, Cancer can happen to anyone at any time, and is a scary disease!

Having said that, leading as healthy a life as possible has been shown to greatly reduce your risk of cancer substantially. I would like to quote Henry S. Lodge from the book Younger Next Year:

Some 70 percent of premature death and aging is lifestyle-related. Heart attacks, strokes, the common cancers, diabetes, most falls, fractures, and serious injuries, and many more illnesses are primarily caused by the way we live. If we had the will to do it, we could eliminate more than half of all disease in men and women over fifty. Not delay it, eliminate it.

Diet and exercise are both important here, I call this one a tie!

Winner: Tie

Quote of the day:

"Life's problems wouldn't be called "hurdles" if there wasn't a way to get over them."
-Author Unknown

Day 61 - Diet vs. Exercise Part 6: Injury Prevention

The United States has one of the highest dairy consumption rates per capita amongst many countries in the world yet their rates of osteoporosis are also rising.

Now common belief would tell you that, "You are what you eat" and if you wish to increase your bone density, then you should increase dietary calcium and vitamin D (also magnesium, etc.) in order to build bone tissue.

Turns out, your diet can only get you so far here. There is more evidence coming out today that is exploring the fact that you can take in tons of calcium and nutrients to make your body somewhat look good, but your body still survives by the "use it or lose it" mantra.

Exercise, and especially resistance training, puts a lot of stress and strain on not only your muscles, but your bones as well. Your body is a fighter in that regard because when it sees a challenge, it attacks it head-on by strengthening your bones, ligaments and muscles so that they can withstand these forces.

The more exercise and tensile strength we put our bodies under, the stronger they become and less prone to injuries caused by neglect!

Winner: Exercise

Quote of the day:

"Only those who will risk going too far can possibly find out how far one can go."
~ T. S. Eliot

Day 60 - Diet vs. Exercise Part 5: Improve Mood

 

Similar to the "Energy" category from before, there is nothing like exercise to boost your mood with that flood of hormones that are released from exercise.

Think of it this way, exercise is so good for you that your brain wants to thank your muscles for doing such a good job, so they release these hormones and make you feel great!

Also, more and more studies have shown that exercise is a great tool to curb the symptoms of depression.

Some people may feel that food is the way to improve their mood, as everyone has those "feel good" foods or drinks that they turn to in times of stress or depressed feelings. However, similar to alcohol, foods and beverages only cause temporary spikes of euphoria, often times causing 'crashes' later on. (Hangover anyone?)

Exercise is a much more sustainable way to improve your mood over the long term. Not only that, but you are doing something good for your body, improving your tissues, and burning calories, rather than cramming in unneeded calories that will just add inches to your waistline.

Winner: Exercise 

Quote of the day:

"Energy and persistence conquer all things."

~ Benjamin Franklin

Day 59 - Diet vs. Exercise Part 4: Diabetes

 

This category will be a shock to many of you. You automatically assume that diet is the winner here correct? Well, not exactly.

Diet goes a long way here, as you should limit your consumption of certain foods (sugary garbage), but if you train your body to be a well-oiled machine, then dietary choices will not seem as drastic any more.

I don't want to blur the lines here, however. Diet plays a large part in weight gain and glucose insensitivity which can lead to conditions like diabetes, but exercise and keeping a healthy, fit body, can go a long way to preventing this disease. I am not advocating a diet rich in high-sugary, high-calorie foods, but a healthy, active body uses and distributes carbohydrates much more efficiently.

Carbohydrates must play a role in our diets. Our bodies need them for energy, and our brains need them to function. The problem most folks run into is that they consume FAR too many carbs than what their body needs on a daily basis. If, however, you get your butt up and off the couch and get active, the amount of carbs (healthy carb options) you ingest is less important.

Overweight individuals are at a higher risk for diabetes (refer to Part 1), but healthy active muscles gobble up glucose out of the blood for energy like it's their job! Routine exercise goes a long way to stabilizing your blood sugar levels so even if you do go for that dessert treat every so often, you are mostly covered.

If we were discussing this category from a flipped perspective, then I would say that diet is much more important in managing diabetes, but I feel that exercise is actually more important in the role of helping to prevent this condition.
 

Winner: Exercise 

Quote of the day:

"Obstacles are those frightful things you see when you take your eyes off your goal."
-Henry Ford

Day 58 - Diet vs. Exercise Part 3: Reduce Heart Disease Risk

 

Many people will say, "Exercise is good for your heart!" The more correct phrase would be, "Exercise is good for your cardiovascular system". You know, your internal plumbing. 

Things like high cholesterol, high sodium, high fat, high sugary diets can cause 'clogs' in your internal plumbing that can lead to a myriad of diseases such as (but not limited to) heart disease and stroke.

Truth is, your heart is a very powerful and efficient pump. Having said that, your heart muscle is like any other muscle in your body, it needs fuel to keep pumping. Poor lifestyle and diet choices can increase the risk of blockages in your 'plumbing' that can lead to your heart not receiving enough fuel, and therefore stop pumping!

Exercise essentially 'flushes' things out with such positive effects as lowering your blood pressure and resting heart rates. What exercise does is keeps your arteries and veins soft and pliable so that blood can pass through them with ease.

Having said that, consuming a healthy diet rich in healthy fatty acids like Omega-3's, whole grain carbohydrates, fruits, and vegetables, can reduce your heart disease risk big time. I call this one a tie!
 

Winner: Tie

Quote of the day:

"Success is a journey, not a destination."

~Ben Sweetland

Day 55 - Diet vs. Exercise Part 2: Increase Energy Levels

 

Despite what some "energy drink" advertisers may try and tell you, there is nothing like exercise to get your blood flowing. Exercise (intensely) does a tremendous job at increasing circulation to all corners of your body. When you are at rest, blood can end up 'pooling' in areas of your body that are not being used as much.

As soon as you get your body moving, your heart rate up, and the blood pumping through your veins, you actually force the pooling blood out of the far nooks and crannies of your body which increases what is known as your 'venous return'. With a greater return of blood back to the heart, the more red blood cells are available to transport oxygen and wake you up.

Not only that, but an intense workout causes a massive flood of "feel-good" hormones throughout your body that not only lift your mood, but also give you a boost of energy. Sure, some foods can give you a quick boost of similar hormones, but they are generally short-lived and can even cause dips in the opposite direction. Sound familiar; "Eat because you're unhappy, unhappy because of what you ate?"

There are plenty of people who feel that their low energy levels can be fixed by certain foods, beverages, or pills. In actuality, however, consistent exercise will help alleviate dips in energy levels over longer periods of time and help maintain higher energy levels.

Having said that, a healthy diet full of nutrient-rich foods also goes a long way to giving you sustained energy levels, but exercise takes you to the next level!
 

Winner: Exercise

Quote of the day:

"Nothing great was ever achieved without enthusiasm."
~ Ralph Waldo Emerson

Day 54 - Diet vs. Exercise Part 1: Weight Loss

Part 1 of a multi-part series discussing once and for all what is better for you - a healthy diet, or exercise. In this first part, I will discuss what is better for weight loss.

Plain and simple, it is MUCH easier to cut 500 calories out of your diet than it is to burn at the gym. To give you an example, many of you could go for a fairly intense run on a treadmill for 20-30 mins. and only burn a few hundred calories. However, by ordering from the lunch menu at the restaurant and skipping dessert could easily drop those unneeded calories.

A well-structured exercise program can do wonders to also help you lose weight, but by strictly focusing on the numbers, an individual can more efficiently cut calories faster and (arguably) easier than the time and effort needed to work calories off your body.

Diet and exercise are extremely effective of keeping weight off, but diet wins here for dropping weight to begin with.

Winner: Diet

Quote of the day:

"Those that can push themselves further once the effort gets difficult are the ones who will win!"
-Unknown