We, as fitness professionals, hear it all of the time, “I ate perfectly during the week, but I just had to have pizza during the game on Sunday.” (Or something along those lines).

Why is compliance so hard?

Is it an addiction to food? Maybe.

Is it because we rationalize our actions because that is how those around us are eating? Maybe.

Is it because we are on a diet that isn’t right for our blood type? F*ck no.

Is it because of fruit? Double F*uck No.

Here is the reason why:

Ready for it?

It is going to blow your mind… Seriously… Sit down. Oh…you already were…

We as humans have a major problem with the passage of time. Specifically our perception of the present and it’s effects on the future (hence the Doctor Who picture above).

Now let me explain this.

We want everything now. Be it results, or that hot piece of pizza on the table.

Instant gratification.

Or in this case, an immediate reaction to the actions that you took. What’s more gratifying, a grilled chicken breast or some Chinese take out?

When you eat a bunch of junk food, you don’t immediately add a new roll of fat or love handles moments later. Therefore the result of your actions are not immediate. Trust me, if you knew you were going to add 3-5 pounds of body fat overnight, you would have made a different decision.

You need to give yourself a good (valid) reason why you are not going to eat that junk food. Not, “Oh, wouldn’t it be swell to be able to fit into those old jeans.” It doesn’t work like that. That is just a dream, not a clear, vivid image. We lie to ourselves all the time. Stop bargaining with yourself so you can eat what you want when you want it.

You need to clearly understand the consequences of your actions (good or bad), even if they are not immediate. For example, if you eat a dozen donuts, you will put on two pounds of fat you didn’t have before you ate them. That could set you back another week to reaching your goal. Before you put it in your mouth, think about how future you is going to feel later that week. Another example of this conundrum are smokers. They figure that they won’t really have to deal with the consequences of their smoking until they are much older. Sacrificing tomorrow for today.

This is why mini diets like losing 10-15 pounds for a wedding or a vacation are usually successful. But when you return, you don’t have that immediate reason to continue eating clean and you are back to where you were again.

(Teenage Mutant Ninja Turtles are kicking so much shell they can eat tons of pizza and stay lean. They are also mutants…)

Photoshops Aren’t just for Making Fun of Your Boss

One thing that can help you literally visualize the future you want to come to pass is a photoshop of what you want to look like. Leigh Peele uses this to great success with her clients. Find a friend that is good with photoshop and have them modify your body for the end result you want to see. Keep it realistic though, don’t put your head on Yvonne Strahovski’s or Arnold’s body. That is unless you have great genetics (or have a personal chef and trainer on you 24/7) or drugs (Arnold wasn’t just drinking whole milk).

A great reason to watch Chuck. She also kicks quite a bit of ass.

Goal Setting:

I have talked about this before, but it is still important. Just take 15 minutes right now, sit down, and write out exactly what your fitness and physique goals are. STOP READING AND DO IT NOW OR YOU WILL NEVER DO IT! Again, this is the excuses thing popping up.

Start with a goals over the next four weeks.

Week 1: No cheat meals. Lose 2 lbs. Reassess and review results.

Week 2: Calculate resting metabolic rate and a 10-25% deficit. Comply. Lose 2 lbs. Reassess and review results.

Week 3: Comply with deficit. Lose 2 lbs. Reassess and review results.

Week 4: Comply, increase cardio (steady state or intervals, whatever floats your boat). Reassess and review results.

Week 5: Reassess and review results. What worked, what didn’t What Obstacles did you run into? How did you overcome them? Did you fail? Make a goal for the next 4 weeks.

When it comes to the goals, keep it simple. Don’t micro manage everything. That is why I wouldn’t even count calories for the first week. You know what’s excessive. Keep your meals small and nutritious. Get lean protein and vegetables at most of your meals Cover your bases with the proven supplements:

• Fish Oil
• Multivitamin
• Vitamin-D
• Creatine (if you want to be jacked like Vin Diesel in the upcoming Blockbuster, “Fast Five.”

So What Do I Do Now?

Decide right now:

How much you really want to be lean?

You might not care that much. Honestly, if you cared so much wouldn’t you have already done it? Let me put it this way, now you know that you want it, you just need to convince yourself of that. Prove it to yourself. Prove it to those around you. Instead of getting the pizza, get the grilled chicken Caesar with no dressing. Will they call you out for eating healthy? Yeah, but take a look at their ass and remind yourself that you don’t want your ass to look like a half deflated kick ball.

We open the mailbag back up to talk about the side effects of diet soda, the importance of total volume in your training, quality of your vitamins, and much more!!!

Download Via iTunes

MP3 Download/

RSS/ZUNE

(Sub Zero the Killer…)

(Sub Zero the Chiller…)

OK, now that I got the obligatory video game reference in… I want to know what is in your fridge. I will show you mine, if you show me yours (and the sexual reference is in too…BAM!). After you send them sent in, I will do a follow up showing off our listeners/readers fridges. You can send them to: questions@thefitcast.com

Now here is mine:

(Spike, Pasture butter, tons of green tea and some protein shakes in case of emergency)

(lots of seltzer water, milled flax seeds, green beans, more green tea, cage free eggs, egg whites, lite cheese blend, kiwis, and plain greek yogurt).

(Frozen vegetables, Ezekiel Bread)

(Some frozen meat, more frozen vegetables and fruit)

Next up will be the cabinets.

]]> http://thefitcast.com/what-the-hell-is-in-your-fridge/feed 5 http://thefitcast.com/episode-199-5-not-episode-200 http://thefitcast.com/episode-199-5-not-episode-200#comments Sun, 28 Nov 2010 15:54:34 +0000 Kevin Larrabee http://thefitcast.com/?p=2742 Kevin and Jon get together to reminisce about the last 200 episodes. We discuss our favorite moments and include clips from those shows. The off-topic discussion consists of talk about Kevin’s new dog and much more!

Download Via iTunes

MP3 Download/

RSS/ZUNE

Download Via iTunes

MP3 Download/

RSS/ZUNE

FitCast News

• Eric Cressey interview this week
• Tom Venuto Next week
• Project Announcement with interview
• Online Clients
• What up Leigh?

Mailbag

• I’ve been catching up with old podcast from the beginning of the show. In the beginning there was a lot of talk about bodyweight training. I’m just coming off a break from working out because I was sidelined with mono. I want to focus on bodyweight training because I want to improve my strength with my bodyweight before grabbing weights in the gym. Any recommendations on the best programs?
  Thanks and love the show! It helps me get through the grind of work.Blake Vajgrt
• I consider myself very fit. I am 5’2″ and 112 lbs. I can hold a plank for two minutes and easily do three sets of 30 leg lifts holding a 5 lb ball with my feet. I have had two children, and am 45 yrs old. If I don’t suck my gut in, it is not flat, or even close. It isn’t fat, it just hangs out if I am not consciously holding it in. What else can I do to get it flat all the time? –Laurel
• Hey guys,
  I noticed that all of you (leigh, kevin, and john) all have online clients. What are some tips that you all use when working with online clients to ensure they are complying with your program. The reason I ask is because I have recently begun working with clients in-person, but would like to expand to working with online clientele as well. Any information would be great, and keep up the great show. PS Bring back the super-shakes! –Chris
• Hey guys, first off I’m a huge fan of the podcast. I love how you guys take all of the topics that us fitness enthusiasts love and then apply your offbeat personality to make learning fun and more a part of my daily routine.
  I’m a competitive Natural Bodybuilder and I Love it when you guys start talking in depth about nutrition science and when Leigh goes all (sexy) nerd on us! I’d love it if you guys could have some more discussions that pertain to contest preparation. I know a lot of other natural bodybuilders that listen to the podcast regularly and would appreciate your knowledge applied to their sport a bit. Maybe you could get some of the more intelligent people in the field on the show for some round table discussions. Dr. Joe Klemczweski, Layne Norton, Lyle Mcdonald, and Alan Aragon are just some of the names that would be awesome to hear from. Keep it up and continue to be the shit! -Zakary
• Hi Kevin Leigh and John have been listening to you all for a while now, over here in New Zealand. Constantly inspired by the podcast and saturated with great info on training and everything related.
  My question is all about nutrition. I am a 39 yr old Male 183cm 90kg 192.6 pounds for you fellas, train up to 6 times a week usually 3 days on weights and 3 days on a concept2 rower which is my true passion, up to 30 k a week. I am one of those unfortunate people attempting to put on lean msucle and not too much weight(fat) at the same time. Anyway get on with the question what would you consider a good pre workout meal/snack should they be the same for the weights days as the row day. I tend to use protein drinks following weight workout days and not following my cardio row days. Should I eat the same for all the days and on a rest day should I still be trying to eat the same or less given no workout going on. On weight days Im doing heavy at the mo 1hr session including abs, all done at home as have four daughters a wife and a job and to use your statement this is the way I get the most bang for my buck!!! Row days usually 30-40mins interval training. Once again loving the podcast keep it up a TRX is the next on my list of equipment. Cheers Nick
• Hello Fitcast, I have a question about training and eating to get stronger. I’m a 39 year old female who has been training seriously for 4 years, but even before that I had always worked out, just not as smartly as I should have been. As with a majority of women, I have always concentrated more on the aesthetics part of working out and dieting. Any strength gains I achieved were just icing on the cake.
  But as I am getting older, my ideas of what looks good and why I’m in the gym and working my butt off have changed. I’m excited about getting stronger and looking healthy and fit then what I think the scale should say. I have started using the 531 program. I want to know if I eat at maintenance on lifting days and just below on rest or cardio days if this will help with any recompostion I would like to achieve? Will it hinder any strength gains I would be able to get if I don’t eat in a surplus? Also, how much cardio on the 531 program would be too much. I don’t love cardio, but I do try to get in 2 or 3 sessions of intervals per week. 30 min. sessions. Makes running for the bus a bit easier. I am 5’6, weigh 155, probably around 25% bf. I could lose 15lbs but I am getting tired of dieting. I would like to get stronger, not overly concerned with losing the weight, but I also don’t want to put on any weight either. thank you for any advice. I enjoy listening to the podcast as I walk my dog. Michelle from Calgary.
• I workout 5 days a week and 3 out of the 5 days I do 30min. of cardio after my 1 hour workout. Should I drink a protein shake after my workout on the days I do cardio, if I’m trying to put on mass, or is it o.k. to wait until I finish my cardio? I’ve been taking a protein shake with me to drink after my workout, before starting my cardio, because I felt that if I wait until I’m finished my cardio, it might be to late to take advantage of the window I’ve read we have to help recover your muscles. I have to admit, drinking a shake before cardio, gives me energy to do my cardio. Awesome Podcast!!!!!! –Mike
• (For Both) Hey guys, really love your podcast! Great information and I like the variety in the show. I’m preparing for the ACSM CPT certification, and am wondering how you (or the industry) sees that certification? I’m basically pursuing a third career and want something to give me some credibility as I try and break into the fitness world.
  I’ve been working out hard for the past 16 years and have a lot of accumulated knowledge, but I want the cred behind it so that I can better serve folks. Right now I run a blog and have started a Fitness Podcast of my own, mainly targeted toward people looking to improve their strength and sports performance. Any advice you could give an up and comer? Thanks and I appreciate your time! Steve Beck

Download Via iTunes

MP3 Download/

RSS/ZUNE

Kevin and Leigh talk about possible links between dieting and eating disorders, getting proper depth while squatting (and improving strength), women who want to lose muscle mass, female training and more!

Download Via iTunes

MP3 Download/

RSS/ZUNE

Get this Week’s Episode:

Download Via iTunes

MP3 Download/RSS/ZUNE

FitCast News

• Perform Better Recap
• Going to PB Chicago
• KevinLarrabee.com Blog Updates
• Guest Requests Needed

Mailbag

• Hey Fitcast

  Just thought I’d share a good book to help people understand studies and publications in an easy to understand book. The book is called Bad Science by Ben Goldacre. I’m listening to the audiobook version and it’s quite informative and teaches people how to critically examine trials and studies.

  Jin

• Hey Lee, Kevin, and all the fine people at the Fitcast,

  I have a question for the show. I started a 3×5 lifting program last fall, and have experienced good results, and I have put on about 13 new lbs. of muscle (in the upper body, chest, lats, but also glutes, hamstrings and even my calves). I’m very happy about that. As you well know, all that squatting puts a lot of stress on the legs, so I have eased off my running quite a bit (used to run about 15-20 miles a week before 3×5). I do run nowadays, between 3-5 miles a week. My question, however, is this: Is it possible the new muscle mass (especially in the glutes and hamstrings) could change my running biomoechanics? I do find I am sore in new spots after running (I have been virtually injury free my whole running life), and I am not sure what I should do about it. The soreness is mostly on the outside of my knees, or sometimes slightly behind the kneee, where the joint would be. I am very focused on preventing injury, so backing off running is no problem. I doubt I have to cut it out altogether, though. As I also increase the intensity of my 3×5, will this mean this kind of cardio is off limits? What would you recommend?  -Cesar

• Hey guys!

  I have has 3 shoulder dislocations and a stabilisation operation after playing rugby in Ireland. I did this by falling directly onto my elbow rather than in a major contact situation. The operation was 1 1/2 years ago and I have not yet returned to rugby. Would you have any specific exercises or protocols that you would recommend to give the best possible chance of returning to the sport and remaining injury free?? I have the usual internal/external rotation stuff but to me it doesnt seem as if it is enough or that I am doing it enough times per week. Any suggestions are very much appreciated ! I have read that shoulder stability is as much to do with scapular stability as the shoulder joint itself and that by putting weight directly through the shoulder is useful. I currently do the regular gym stuff as the operation was so long ago and have recently started learning Olympic lifting techniques so I dont think shoulder mobility is as much an issue as shoulder stability.

  Thanks again
  Kris

• Hi FitCast crew.

  My question is regarding the weight gain that I’ve experienced lately. I’m 19 years old, 5’9″, and my weight right now is at 150 lbs. I’ve been following Alwyn’s New Rules of Lifting Program for almost 6 weeks, and have made my diet a 3 day low-1 day high calorie intake which I’ve done already for 2-3 weeks to lose some weight.  My diet consists of sweet potatoes, oatmeal, fruits like apples and oranges, lean meats like chicken breast or fish, skim or soy milk, and nuts or peanut butter; sometimes, I would eat more nuts or peanut butter on my high calorie days without counting portions just because they are more calorie dense and satisfying than eating more veggies.

  What I soon found out was that as the weights that I lifted in my workout increased, so as my body weight did. It only got worse and made me frustrated when I found out that I still don’t see 4 or 6-pack abs popping out (seems to me like flabs than abs, especially when I sit) and that my body fat hasn’t changed or has increased a bit, despite the fact that I do interval training on a treadmill every Saturday.

  Am I doing it wrong guys? I mean, why do I still gain weight even though my diet is always in check and my calories slightly reduced at just 1800-2000 calories? Hope you can help me with this. Thanks

  Francis

[Editors Note: Yes folks, that is some mean looking French Toast. Kim earned it! As you can see by the pictures, she continues to kick major ass with the nutrition and training. Just goes to show you what amazing results you can get with hard work and a (dare I say) great training and nutrition program. Which reminds me...I am going to be taking on two more distance coaching clients. If you are interested head over to the details page: Kevin's Online Personal Training.]

Hi Everyone,

So people have just been starting to get pictures to me from my shower two weeks ago, and I have to say that I actually look forward to seeing them!  Before I lost this weight, I didn’t like looking at the pictures because I didn’t like how I looked.  But now I am much happier with myself.  J   I am including a picture of me with my infamous French toast.  Look how happy I am!  It’s ridiculous!

I also had my first dress fitting last week and the dress that had previously fit me perfectly (this winter) now falls off of me.  My seamstress had the dress pinned all over the place for all of the places she needs to take it in.  It was one of those days when I really got to see all of my success over the months at one time.

Kevin continues to work me to the bone (in a good way) each time I see him.  Recently I have been able to dead lift 165 lbs, and bench 95lbs.  This is something that I am very proud of.  In the beginning I didn’t like to dead lift, but now I see it as a challenge for me.  Can I do all the sets with textbook form?  How much will I be able to lift today?  I also like how it works so much of my body.

I am just amazed at how much stronger I am now.  Strength-wise I am the strongest that I have EVER been. I am not the skinniest that I have ever been, but if I keep plugging away at it, and stop having slip-ups in my diet I’m 100% sure that I could get there.