dieting

The Right Fat-loss Diet for you

“Hey! I just saw your client [*inserts name*]. Their progress has been seriously impressive! What diet did you put them on?!”

Stardate: 9th December – 2015

Hey all.

I get questions like that one at least once each day. I try to answer politely each time, though (if we’re to be honest) the answer… the true answer… is unavoidably one that will ruffle feathers.

That answer? “What I did with him/her isn’t relevant to you… at all.”

Invariably, the person asking will assume that I’m being an asshole. But, let me extrapolate: Any sensible diet works… and there are tons of them out there.

-Did I mention that they, basically, ALL work?-
So, it doesn’t matter whether it’s:

  • Low-carb with high fat and moderate protein
  • Intermittent fasting and its myriad of variations
  • Low-fat, moderate-to-high carb, and high protein
  • Paleo
  • IIFYM (If it fits your macros)
  • 80:20
  • The Military Diet
  • The It’s-Income-Tax-Season-So-I’m-Broke Diet

It truly does *not* matter.
What matters then? I’ll tell you:

  1. Picking a style of dieting (based on how its precepts fit your personality, lifestyle, and needs – Logically, if your life requires that you work for 12 straight hours without a meal, a diet plan that requires 6 small feedings will fail you).
  2. Adjusting your caloric intake to your needs and goals ( – here’s a handy little guide to calculating your caloric needs).
  3. Sticking to your plan.

It’s that simple.

No.

Really.

youre-welcome

Yours in health, peace, and fitness,
– Corey Springer
Apollo Fitness Barbados

http://www.GetNarked.net

p.s. Let’s talk about the right diet for you in the comments below.

p.p.s – A rundown of eating correctly for your goals et. al.

Why my clients see progress year-round.

Stardate: 20th November – 2015

Hi.

By now you’ve accepted my clients’ perpetual improvements in fitness and body composition as a known fact… you know, like:

  1. The sky being blue.
  2. The ocean being deep
  3. The fact that we will never see our tax returns again

You know… stuff like that.

What you may not know is the how of it.
You know, stuff like:

  • How they manage to beat cravings.
  • How they manage to eat at regular intervals through-out the day like the magazines instruct.
  • How they stick to the same boring thing every single day.
  • How they manage to get their vegetables tasting like something other than predigested grass.

I know, YOU know: “Calories in must be less than Calories out”, blah blah blah.

Your trainer probably beats you over the head with different variations of this mantra every… single… day. Basically everybody understands the physiology of weight loss: most people can grasp the mathematics, the biology. Some trainers delve in to the endocrinological elements. So why are you stuck? Is your trainer robbing you?

Not on purpose, no… at least, I don’t think so.

The mistake (s)he’s making is pretty common among physiology buffs: Ignoring the psychology of fat-loss – the school of thought that, whilst acknowledging that we are ‘the same’, realises that we are each very different.

Take my ever-evolving client Charlene for example. How do we beat her cravings? We don’t. We use them. Her dietary pitfalls? Fries. She said to me once: “I could eat fries all day, in every way. I don’t even need meat.” No meat? Baffling. I know.

She could do without snacking otherwise, and often missed meals. So, logically, the magazine-directed six-meals-per-day template would NEVER have worked for her. Instead, I built her diet around intermittent fasting (as she was already fasting unconsciously), chicken, a small portion of fries per day, and a copious amount of broccoli.

Here’s how it went:

  • Upon waking, til evening – water, tea, coffee (unsweetened) – keep busy. Bored people snack on garbage.
  • 5/6 pm. Intense workout. NO Cardio.
  • Post-workout: 3 cups broccoli, 1/2 of a baked or barbecued/grilled chicken, 1 small portion of fries… in that order.

NB: Nutrition facts for the above?

  • Medium fries – 340 calories (16gr fat, 44gr carbs, 4 gr protein)
  • 1/2 of a baked chicken – 623 calories ( 26.9 gr fat, 91.6 gr protein)
  • 3 cups broccoli – 162 calories (1.8gr fat, 33.6 gr carb, 11.4 gr protein)
  • Total count: 1125 kcals (45 gr fat, 78 gr carbs, 106 gr protein)

Immediately, her body began to change. Did I mention NO cardio… No cravings… No cheating… and no guilt? Sometimes work commitments meant dining out. She handled it better with intermittent fasting, and the removal of food-demonisation, than she ever had… in her life. THAT, my friends, is the psychology of weight-loss.

Truly, I could write a couple hundred articles on the couple hundred ways I’ve had to manipulate this knowledge base to bring a person to the place of emotional comfort necessary to achieve and maintain weight-loss.

Now… realise: I am not, for one moment, suggesting that anyone else out there try to apply my approach to Charlene’s consultation. To suggest that, would sidestep the entire premise of this article… which is: Figure out your needs, as well as your short-comings… manipulate them.

If your trainer isn’t flexible enough to facilitate this…

Youre-sacked-

…it’s time you find a new one.

Do yourself that favour.

Yours in health, peace, and fitness,
– Corey Springer
Apollo Fitness Barbados

http://www.GetNarked.net

New Year, New…

Stardate: 2nd January 2015

Humans are creatures of extremes. When the new year rolls in, we polarize: One group makes insane resolutions, while the other group rolls its eyes at the resolutions made by others.

And, while the latter is understandable (as one simply does not suddenly grow wiser or dedicated between the 31st of December and the 1st of January), January 1st is truly a powerful catalyst for change. Small, quantifiable changes though… this is important. For example:

  • – Start the year with the people who matter. Don’t beg for friends. Reach out to those who have been there for you, and those who have taken the time to reach out to you. Don’t meander through pointless relationships. *You* matter.
  • – Fitness is a marathon, not a sprint. Write up a schedule for your week, and dedicate two 30 minute slots of it to exercise… and stick to those slots. If you’re able to fit other random 15-20 minute slots in at any time, do so. But, those two 30-minute slots are the most important. Never deviate from them. They add up.
  • – If you feel as if you don’t fit somewhere, you don’t. Anyone who tells you this feeling is in your imagination, is someone who values your company over your feelings. Think about it.
  • – Dieting isn’t complicated. Humans are. Put equal amounts of protein, vegetables, and fruit on your plate. The end. Nothing complicated about that, at all. No, you won’t have low blood sugar. No, you don’t need to ‘reward’ yourself with cheesecake. No, you’re not going to get sickly-looking. No, to whatever your next made-up question is.
  • – Stop making excuses for yourselves. When you mess up, accept it. Failing is fine. Blaming the universe, your mother, your sister, and global warming isn’t however.
  • – Where possible, walk and climb stairs. If you have to be seated for extended periods of time, stretch at regular intervals. The work (or whatever it is that requires that you sit for hours at a time) isn’t going anywhere. Your back, and productivity thank you in advance.
  • – Worry less about what people think and say about you.
  • – “Worry less about what people think and say about you.” – I had to type that twice. Personally, I know that a lot of people believe that I’m an asshole. And, again personally, I acknowledge my streaks of asshole-ishness. Personally, I also acknowledge that people immediately discard the myriad of good that I have done, and continue to do from day to day. Those whom I’ve helped aren’t immune to that either. And, were I to concentrate on the negative that people have to say… I’d probably kill myself. And, I swear, I’ve thought about it more than a few times over the years… but then I get a message from a random stranger that reads something like: “Thank you for your posts. Thank you for sharing your struggles. Thank you for the free fitness challenges and feedback that you’ve hosted monthly. Thank you for always helping people who reach out to you… and some who don’t directly. You’ve changed my life”. And that post pulls me back up. I’ve digressed a bit, but that brings me to another point:
  • – Surround yourself with positive, smart(er), creative, similarly-minded people. Stagnation is the worst feeling in the world.
  • – Eat less sugar and processed shit. If you can quit both altogether, do so.
  • – Communicate with your family at least once per week. Put that in your daily calender. It’s important. Trust me. Also:
  • – Use your calender. Time is your most valuable resource. If you don’t control it to some degree, you’re wasting it. Lots of you claim to want to achieve things. But I’d fathom that 90% of you don’t have a real quantifiable plan. And, I don’t say this to be patronising. I say this, because it’s the truth. If you have a schedule, you can free up more time for new experiences, for family, for fitness and for yourself… The things that matter.
  • – Travel if you can. It’s a big world. Plenty to experience… and experiences tends to stretch our mind and perspective.
  • – Learn to cook at least one new thing.
  • – Read at least one book.
  • – Learn a new skill. Burpees are a great one to have. But pottery isn’t bad either.
  • – Say ‘thank you’, more.
  • – Laugh more. Cry when you feel the need to.

If you add only one of these for 2015… I think it’ll be a more productive year.

new year

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

http://www.GetNarked.net

Counting calories = obsessive behaviour???

Stardate: 3rd July 2014

“Counting calories can lead to obsessive behaviours, which can lead to eating disorders” – and social drinking can lead to alcoholism… but no one would draw that conclusion as an automatic correlation, because it simply isn’t.

Similarly, the former statement (re: calorie counting), is a pretty narrow-minded thought process… one, sadly enough, I find vomited by supposed experts.

too much
No doubt these experts have worked with obsessive personalities. But to apply blanketed advice is to do your other clients a disservice.

Calorie counting and its sister: food weighing, are tools. And, much like other tools, they’re used when suitable and useful. In the same way that you wouldn’t use a hammer to change a tire, you wouldn’t use calorie-counting for every day of the rest of your life.

Teach your clients how to count calories, read labels, weigh and allot portions, and eventually they won’t need to count or weigh… it’ll be second nature to know “well this what I need”.

Teach stress-free dieting.

Teach… actually teach… not instruct.

Leave the blanket statements for the internet know-it-all, who’s ‘tried everything’… but has nothing to show for it.

Yours in fitness,
-Corey “Narkissos” Springer

http://www.getnarked.net
www.facebook.com/NarkSide

 

 

Ladies: Do you want to get in shape?

Stardate: 12th June 2014

I have a question for you ladies: Do you want to get in shape?

Of course you do!

michelle training

Why else would you be slaving away in those 2-hour-long aerobics classes, scouring the internet for “the best 100 calorie snacks”, and sinking hundreds of dollars into the oddest fitness gadgets to have ever graced the home shopping channel?

I’ve worked with, literally, hundreds of individuals like you, and advised thousands more. Out of it, I’ve devised five very simple tricks to get the most out of the very limited time you allot daily towards fitness.

I need to warn you though: if you are easily offended… this article is *not* for you.

/disclaimer

Ready?

Here we go!

1. Seek professional help.
No, this isn’t a plug for my services. Personally, it doesn’t matter to me WHOSE service you utilise…once you commit to use *someone’s* assistance. (See yesterday’s article: “even the best of us sometimes needs help”).

I’ve seen a recurrent trend over the years: people coming to the gym, fitness magazine (or article of dubious origin) in tow, doing the WEIRDEST of shit…and looking the same way for years on end.

Literally years on end.

These people are adamant that they’ve ‘tried everything’, and that they know just about everything there is about fitness.

The truth?

They/You don’t know what you believe you do.

If they/you did, a magazine cover would be in your near future.

Look in the mirror.

Is it?

I didn’t think so.

Moving on:

2. Ditch your gym membership.
With the exception of a few franchises, gym memberships are expensive.

With the exception of team-driven gyms (e.g. Crossfit boxes, martial arts studios, bootcamp studios, olympic lifting studios and the like), where support is the underlying team, nobody cares about your progress.

This runs contrary to your feeling that everybody’s staring at you while you workout. It also runs contrary to the ads that most gym put out there, that posit that they’re there *for you*.

The actual truth?
1. Most gyms exist to sell memberships.
2. Most gym employees exist to sell membership.
3. Neither of the aforementioned care if you come back or not, as long as your cash is already in their account.
4. You’d be better off spending your gym membership, and fitness fad gadget cash on a results-getting trainer. (See section #1: “Seek professional help”).

3. Strength-train, under supervision, at least twice per week.
Point #4 from the preceding section: hire a trainer.
And, I’ll tell you why.

A results-oriented trainer will push you to your limit from session to session. Each session will be the most productive you’ve ever done. You won’t be tempted to use suboptimal weights. And, even if you were, that annoying guy you’re paying to supervise you will remind you of ust how much you lifted on each of your previous sessions.

There will be no more meandering pointlessly through the gym. There will be no second-guessing.

There will just be work.

deirdre training

Effective. Disgusting. Fruitful. Work.

And that’s exactly what you need, twice per week.

And:

4. Do cardio on your own on non-supervised days. Make it fun. Make it weird. If possible, make it cheap.

This is one of the most important components of a successful fitness routine. Don’t get me wrong, I’m not saying that cardio is a *must*… But it can help. AND the more you enjoy the activity, the more likely you are to commit to it.

Learn a new skill: Take up a martial art, swimming class, or dance class. Learn to play a sport. Find a large tire and a sledgehammer. Imagine that tire is your boss, and beat the hell out of that tire for 20 minutes.

jessica training

Take up yoga!

Doesn’t matter what the activity is.

All that matters is:
1. It’s fun.
2. It’s different.
3. It’s fun.
4. It’s intense.
5. It doesn’t cost you much.
6. It’s fun
7. You can do it on the days you don’t train with a trainer (ie a minimum of twice per week).

5. Make better dietary choices.

This is the most important facet. It’s also the place where most people trip up.

Why is that?

Well, people are complicated…and they like to complicate things. Give a person 20 options to work with (which amount to 10 more than they’d usually incoporate in their daily diet, as people are creatures of habit), and they’ll a.) Try to find ways to sneak 5 additional options in, or b.) Claim to be bored.

That’s a whole different article altogether though, so I’ll touch on that another time.

Let’s simplify dieting for the average female.

Ready?

a. Consume protein at every sitting. Women, especially, tend to undereat protein…and overeat everything else. This practice generally undermines their fat-loss efforts.

b. Eat protein first in every meal. Protein yields a significant degree of satiety, so eating it first in the meal generally stops you from overeating anything else. Follow protein with your veggies…and, lastly, finish up with your starchy carbs. Eat in this order and you’ll never overeat carbs again.

c. Eat smaller portions on the days that you don’t weight-train. Eat less because your body needs less. Remember, food fuels activity. So, less activity = a lower need for fuel. Have protein, vegetables, some healthy fats, and small portions of carbs. Carbs here are optional, truly.

d. Cut carbs on the days you plan on cheating or drinking alcohol. Alcohol is a fuel source that can only be used immediately to fuel activity, or stored immediately as fat. It isn’t generally isn’t burnt as heat…or any of the other fun stuff that protein and other macronutrients undertake. It also has preferential disposal. This is to say: While alcohol is circulating, nothing else is being burnt.

So, logically, you’d want to cut back on the other fuel sources you have circulating, so there’s a lower likelihood of them being stored as fat.

My clients, I generally have consume protein and fiber on the days they plan on drinking…and that allows them to have a pretty-much-guilt-free round of drinks that night…without gaining a pound, or feeling lethargic the day after.

There are many other tips and tricks, but I think I’ve typed too much today. <– If you disagree, feel free to comment below… with a request that I continue.

Yours in fitness,
-Corey “Narkissos” Springer

http://www.getnarked.net
www.facebook.com/NarkSide