17 Fitness Truths To Get You In Great Shape
“Nothing’s better than the wind to your back, the sun in front of you, and your friends beside you.” - Aaron Douglas Trimble
While getting in shape has been a start-and-stop-and-start-again affair for me over the last couple years, over the long run, I’ve become fitter than ever.
I’ve dropped more than 30 pounds altogether (or about 2 stone 6, for the British-inclined among you), I run regularly, I’ve become more consistent with strength training, and I’ve dropped several sizes in clothes.
I’m not saying all that to brag. If you saw the details of how I got here, it’s nothing to be proud of — I ran a marathon at the end of 2006 and then did a short triathlon but then stopped exercising altogether for awhile. I became a vegetarian and was eating very healthily (is that a word?) … but then I slowly started eating more junk food and gaining weight.
Recently, I dropped sweets from my diet (cakes, pies, donuts, candy, CHOCOLATE!, sodas, etc.), and surprisingly I don’t really miss them. I’ve been exercising with my sister and my wife on alternate days and it’s been great. I still have more pounds to drop, but I can’t complain. I’m healthy.
The ups-and-downs of my fitness efforts have highlighted some important points for me. Key among those points: don’t quit. If you mess up, and stop for awhile, that doesn’t mean you should quit altogether. Just keep going. You’ll get there eventually.
And during this journey, which hasn’t stopped and probably won’t ever stop, and I’ve learned a lot over these last couple of years, about what works and what doesn’t.
What follows are some of the more important truths I’ve learned, in the trenches, that I’d like to share with you. Take from them what you will — everyone will find different things that work for them, but I think just about all of them are important to share.
“Every human being is the author of his own health or disease.” - Buddha
- Small steps. That you get fitter in stages, as you exercise more, is pretty obvious I think. You might start out just walking, but as you get fitter, you might add some slow jogging to your routine. And then eventually you’re running three miles, several stages later. However, this really applies to everything, including diet, and many people don’t realize that. You shouldn’t try to change your entire diet overnight — do it in stages. Small steps, one thing at a time, and you’ll get there. Just start eating more fruits at first, for example. Then cut out sodas. Then eat more veggies for dinner. Then change your white bread for whole wheat bread. Then cut out candy at work. And so on. The thing is, you get used to each thing after awhile, and so the changes don’t seem drastic. A year later, and you’re eating extremely healthily (that word again), and you can’t imagine going back to your old diet. Small steps — this is extremely key, to both diet and exercise.
- Find short-term rewards. Most people quit their diet or exercise program because they’re looking for immediate results. And they’re discouraged when they don’t get them. But you won’t get immediate results. One fitness trainer said something like, “After a month, you’ll start feeling some results. After two months, you’ll start noticing results. After three months, others will start noticing.” And that’s pretty true — it takes months before you start to see the results you want … but in the meantime, you have to look for other things to keep you going. Those shorter-term rewards could be simple things like the great feeling you get after a workout — that helps me stay motivated. Or you could give yourself a treat (something healthy, preferably) or buy a book or something like that.
- Track your progress. The scale is probably the most popular way to see your progress, but other ways include measuring your waist, or taking photos of yourself each month. You could also track your performance — for example, do a 5K every month to see if you’re getting faster, or log your miles to see them increase. However you do it, you should have some kind of objective way to see your progress over the weeks and months. Otherwise, you might not really notice the difference — but the numbers or pictures will.
- Enjoy yourself. Very very important. If you see your exercise as extremely difficult, or painful, you won’t be able to sustain it for long. You’ll quit. If you see your diet as very restrictive, or torture, you’ll go back to junk food in a short while. You must find exercise that you enjoy, and find healthy foods that taste good to you. Maybe not chocolate cake good, but good nonetheless. Experiment with new recipes until you find ones you absolutely love. (Try my soup and chili recipes for example.) Above all, enjoy the whole process. It’s what’s kept me doing it — I love my new life.
- Never ever give up. Maybe the most important truth on this list. If you give up, you won’t get to your goal. Very obvious, I know, but the problem is that people don’t put this into action. Messing up by falling back into junk food or stopping exercise — that happens. Life gets in the way. No one is perfect. Just forget about that stuff, and move on. Learn from your failures, adjust your plan to prevent the same thing from happening again, and start again. If you stop, that’s OK — just start again. Always start again. If you do that, there’s no way you won’t eventually get to your goal.
- Get a workout partner. I’ve mentioned this before, but it’s been the key to my most recent exercise success. I began running with my sister, Katrina (who btw is an incredible inspiration — she’s come a very long way in the last year), and even though we’re at different levels, we really enjoy our runs. When we agree to meet at 5 a.m. for a run, I have to be there, or I disappoint her. And sure, once in awhile we cancel appointments, but most of the time we’re there, and we run, and that’s the important thing. These months of running with her have really gotten me in much better shape. Now I’m also running with my wife, so having two workout partners is taking me to another level. Get a workout partner. Best move I’ve ever made.
- Brush your teeth after dinner. This is such a simple thing, but it really helps. It makes you have that fresh, clean feeling in your mouth, and makes you not want to eat an after-dinner snack. For me, after-dinner snacks or desserts are what ruin my diet a lot of the time.
- Vary your workouts. This helps keep things fresh and fun. For runners, for example, don’t just do 3 miles every day at the same pace. Vary the distance, the route, the speed. Do intervals. And do stuff other than running — go hiking, go biking, play basketball, do strength training, swim, paddle. Mixing it up will get you in even better shape, challenging your body in new ways, and making it an enjoyable process.
- Focus. There are always a lot of things we want to accomplish, goals we want to focus on … but by spreading ourselves thin, we lose focus and energy. Focus on one thing at a time in order to really get it ingrained as a habit. For example, for one month, focus on adding healthier foods to your diet (and dropping some of the less healthy ones). After that month, it’ll be ingrained. The next month, add walking or jogging or something like that, and only focus on that. One goal at a time, one month at a time, and you’ll get healthy.
- Rest is important. People who really get into exercise often forget this. Without rest, exercise just keeps breaking down our muscles, and they don’t have time to recover and grow. The exercise puts stress on our bodies, and the rest allows them to adapt and improve. Without the rest, they can’t really improve. You should always follow a day of hard workouts with a day of rest. If you’ve been exercising a long time (and then you probably don’t need this article), you can do hard-easy days, or rotate different types of exercises so that parts of your body are getting rest on different days, but even then always have at least one day of complete rest, or you’ll get burned out.
- Shoot for a year or two, not a few weeks. There are no instant fitness fixes, no matter what that website or magazine promises. Don’t believe them. Getting fit and healthy takes time, and should be gradual. If you’ve got a long way to go, aim to be healthy after a year. Those with a very long way might shoot for two years. Those closer to the goal could try for 6 months. Main thing: gradual improvement.
- Focus on your diet first. I’m a huge proponent of exercise for health and other benefits, but if you’re looking to lose weight and/or fat, the biggest factor is diet. You can cut out more calories from what you eat than you can burn with exercise. Of course, both should be vital components of your fitness regiment, but start on diet first, then add exercise. Don’t think that because you are exercising you can eat whatever you want (unless you’re a marathoner or triathlete or something like that) — you won’t reach your fitness goals that way, most likely.
- Don’t compare yourself to magazine models. Seriously. I’m sure we’ve all done this, wishing we looked like that slim or cut or buff model on the cover of a magazine. It’s natural. However, it’s not healthy. First of all, genetics plays a key factor in how these models look — most of us don’t have body types like that. Second, these models don’t usually look like that — they go on special diets a couple weeks before a photo shoot, so they look perfect for that day. Third, most of these magazines do some pretty heavy photoshopping. And fourth, what’s important is getting a healthy body image, not trying to look like a perfect model. Focus on health, not appearance.
- Find the exercise that works for you. I love running, but not everybody is born to be a runner. Many people enjoy swimming or water aerobics. Many like lifting weights. Many like cycling, or tae bo, or Pilates. Others like sports like basketball or soccer or rugby. It doesn’t really matter what you choose, as long as you’re moving and you enjoy what you’re doing. Also find the solution that works best: working at the gym, going on the road (running and cycling, for example), working out at home (which I do), etc. Choose the one that you’re most likely to stick to.
- Learn to be present. Going back to one of the key principles above, “enjoy yourself”, one of the best ways to do that is to learn to really be present when you exercise and eat. For example, when you run, try to keep your mind in the moment, and feel your body and your breathing, and experience your surroundings as your run past them. As you eat, really taste the food and feel the textures, instead of gobbling it down mindlessly. It makes the entire experience much more enjoyable.
- Don’t let your body adapt too much. Sometimes we hit plateaus, where we’re still doing the same exercise but not really improving. The reason is that you have to keep changing things, either taking your exercise to a slightly higher level (gradually), or giving it new angles or routines. Otherwise, your body adapts to doing the same exercise over and over, and it stops improving. Once you start hitting a plateau, take it to a new level by increasing intensity or length of time in some way.
- Get inspired. Another key concept for me. I like to read blogs or websites that show me how others have been successful. One Zen Habits reader, for example, recently gave me some inspiration with his blog, Fat Man Unleashed. He’s doing a great job, making amazing progress, and it’s inspirational. Fitness magazines, for me, began to seem useless, because they just rehash the same articles over and over. But then I realized that I like to read these magazines for the inspiration, not the information. Find something to inspire you and it’ll keep you going.
“I am pushing sixty. That is enough exercise for me.” - Mark Twain
On another note: You might be interested in a recent interview with me at the Dad Balance blog about fatherhood and work-life balance.
If you liked this article, please share it on del.icio.us or on Digg. I’d appreciate it. :)
- Posted on 7 February 2008 in Fitness, Health Tip Day |
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Comments (89)
Ritu Says:
February 7th, 2008, 22:00 pm
I would like to add that most of the time we tend to get so obsessed about exercising once we get into the habit of it that we start ignoring when to stop.
Sugar when eaten too much starts to get bitter. Everything is good in moderation.
Another thing is to look at and feel good about yourself instead of looking at the models in a magazine. We all need to realize where we want to be within a certain time frame ( a reasonable well planned out time frame ) in terms of health rather than in terms of look. Looks will follow as we focus more on health!
dani Says:
February 7th, 2008, 22:11 pm
I would add that it’s so important NOT to diet, exercise, or do anything else, with the goal of losing weight. Weight can often correlate with health in different ways but it’s correlative, not causative (or something like that)! Making nutritional changes or exercise changes for how they make you feel will have greater results, will be more self-reinforcing (it’s a lot easier to get that something feels good and therefore want to do it than to try to control the numbers on the scale) and will reverberate throughout all kinds of other areas of life.
I recommend checking out Julia Ross’ books, The Diet Cure and The Mood Cure, for excellent information about how dieting can harm people and (better yet) about the nutritional supplements (like amino acids) that heal the damage some of us have done to our bodies by undereating, overeating, eating too much junk food, etc., and which then end up curing cravings, fixing sleep problems, balancing emotions… etc.
It’s just so easy to get caught up in what we want the effects to be and stop doing this as a holistic set of baby steps for a healthy life and start doing it as a set of baby steps for getting slimmer or running faster or some other hyperfocused goal. But then, if you have that problem (as I have) or the companion problem of finding that the kind of good, moderate, healthy advice here just never “sticks” for you, I recommend taking a look at information from programs like Eating Disorders Anonymous (google can help here) for information about addressing the underlying issues, even if you would never say you had an eating disorder. It’s all about getting to a healthy relationship with food and our bodies, right?
Aimee Says:
February 7th, 2008, 22:12 pm
Perfect timing as we are getting back into healthy habits right now. Great tips!
James Says:
February 7th, 2008, 22:21 pm
Thanks for the tips :) You mentioned pounds for the US and stones for the UK, how about kilos for the rest of us?
ken Says:
February 7th, 2008, 22:32 pm
I like the brushing your teeth after dinner idea. I always hold off until I go to bed.
Leo Says:
February 7th, 2008, 22:39 pm
Great points, guys.
@James: Sorry, I’m not good at being international. Maybe 14 kilos? :)
James Says:
February 7th, 2008, 22:49 pm
Haha thanks Leo, that’s a great effort.
Michael Says:
February 7th, 2008, 23:00 pm
Great point on setting your goal for a year or two later. It’s hard when you first try and get into a routine and don’t see any results for a while. I’m sure that’s one of the main reasons people fall off of exercise habits and diets. But with time the results are virtually guaranteed to come.
Kel Says:
February 7th, 2008, 23:06 pm
I definitely agree with Dani about not exercising with the goal of losing weight. I was just reading an article last week about how women who exercise for a purpose OTHER than losing weight stick to their workout a lot more than women who want to lose weight.
I exercise because I play a sport. Honestly, it feels like I’m lazy–I do conditioning now, because it makes playing in 2-day tournaments so much easier.
Kristin Says:
February 7th, 2008, 23:24 pm
Great post and so true. I’ve given up 2 things for lent and added 1. I am going to quit drinking soda…..ONLY eat when I’m hungry (this one is proving to be the hardest and it’s only the first day!)…and work out at least two days a week.
I think a lot of people consume more calories than needed because of a desire to eat but not because they are hungry. I know that is one of my biggest problems. I’ve had to pay very close attention to when I’m really hungry and when I just feel like eating. Brushing your teeth after meals is a great idea - going to try it!
Thanks again Leo!
Usman Says:
February 7th, 2008, 23:47 pm
The most amazing book for weight loss is Tom Venuto’s Burn The Fat, Feed The Muscle.
The great thing about that book is the fact that the first chapter is based on the mental mindset of a person who wants to lose weight.
Like they say “Mind Over Matter”, and yet it’s so true. With this first chapter, I learned the importance of writing down goals, and I learned the importance of “reprogramming ” my brain (so that I replaced habitual negative thinking, with habitual positive thinking and a goal seeking attitude).
I have to admit, that like Leo, and like every person who goes through the journey of losing weight, I strayed off of my weight loss schedule. The thing that hurt me most, when I strayed off, was the fact that I didn’t follow the advice of writing my specific goals down, and reading them over and over and over again, along with reflecting on EVERY SINGLE small victory I have made in this journey.
Tom Venuto says that writing down every small victory, and looking at a large accumulated list of all of the thing you accomplished, has a great impact on the motivation of a person. Whether that small victory means avoiding a tempting donut, or going to the gym when you really didn’t want to, or not buying ice cream when you went with your friends to the ice cream parlour (and thats how proud Canadian men spell it) it all has a great impact on the human mind.
When you eventually see a page full of small victories, you start to feel good about yourself, and it helps drive you to complete your specific weight loss goals, when facing a temptation.
The interesting factor in this story of mine, is that of all the chapters of this book, I only read the first one. The rest was all about carbs, and fat, and calories, and zig-zag methods. But the truth is this; that eating healthy is a lot more simple than all of this technical stuff.
We all know when we eat something that isn’t healthy for us, even if we don’t know how many calories it contains. We all know when we’re eating the way we’re supposed to, and when we’re eating in a way that can affect our health (and our pant size). It’s just like smokers know that they are slowly killing themselves, yet they don’t know how to top.
What many don’t know, and what I didn’t know was how to overcome my negative thinking pattern, to a more successful, positive one. That is to know how to channel your thinking towards your ideal image of success. That is, for a weight loss goal, a smokers goal, a school grade goal, a salary goal, anything. ANYTHING.
Someone insanely smart once said something like; ” The funniest mystery of life, is that we become what we think about.”
Last year before the summer holidays started, (I’m a student in grade 11 that goes to high school) I weighed about 180 lbs. I just checked my weight today in gym class and I found out that I was 153 lbs. I was quite surprised.
I reflected back on the past months, and realized I strayed off a lot on my weight loss schedule. But the one thing I maintained throughout was the changing of my thought pattern. You see when I changed my thought pattern, I didn’t have to fight that temptation for chocolate chip cookies. I didn’t have punch myself for wanting to bail out on a school run. I didn’t have to do these things because my mindset for losing weight was so fixed, and the reviewing of my goals was so repetitive, that the temptation to do these things didn’t come in the first place.
Anyways bringing it all together (and by the way this is my msn messenger nickname);
“Change Your Thoughts And You Change Your World”
Usman Akhtar Says:
February 8th, 2008, 0:07 am
i tried sending a comment, and it didn’t work, all my hard work is gone!
Usman Akhtar Says:
February 8th, 2008, 0:10 am
Oh wait here it is, I managed to save it somehow;
The most amazing book for weight loss is Tom Venuto’s Burn The Fat, Feed The Muscle.
The great thing about that book is the fact that the first chapter is based on the mental mindset of a person who wants to lose weight.
Like they say “Mind Over Matter”, and yet it’s so true. With this first chapter, I learned the importance of writing down goals, and I learned the importance of “reprogramming ” my brain (so that I replaced habitual negative thinking, with habitual positive thinking and a goal seeking attitude).
I have to admit, that like Leo, and like every person who goes through the journey of losing weight, I strayed off of my weight loss schedule. The thing that hurt me most, when I strayed off, was the fact that I didn’t follow the advice of writing my specific goals down, and reading them over and over and over again, along with reflecting on EVERY SINGLE small victory I have made in this journey.
Tom Venuto says that writing down every small victory, and looking at a large accumulated list of all of the thing you accomplished, has a great impact on the motivation of a person. Whether that small victory means avoiding a tempting donut, or going to the gym when you really didn’t want to, or not buying ice cream when you went with your friends to the ice cream parlour (and thats how proud Canadian men spell it) it all has a great impact on the human mind.
When you eventually see a page full of small victories, you start to feel good about yourself, and it helps drive you to complete your specific weight loss goals, when facing a temptation.
The interesting factor in this story of mine, is that of all the chapters of this book, I only read the first one. The rest of the chapters are all about carbs, and fat, and calories, and zig-zag methods. But the truth is this; that eating healthy is a lot more simple than all of this technical stuff.
We all know when we eat something that isn’t healthy for us, even if we don’t know how many calories it contains. We all know when we’re eating the way we’re supposed to, and when we’re eating in a way that can affect our health (and our pant size). It’s just like smokers know that they are slowly killing themselves, yet they don’t know how to stop.
What many don’t know, and what I didn’t know was how to overcome my negative thinking pattern, to a more successful, positive one. That is to know how to channel your thinking towards your ideal image of success. That is, for a weight loss goal, a smokers goal, a school grade goal, a salary goal, any goal for anything. ANYTHING.
Someone insanely smart once said something like; ” The funniest mystery of life, is that we become what we think about.”
Anyways, Last year before the summer holidays started, (I’m a student in grade 11 that goes to high school) I weighed about 180 lbs. I just checked my weight today in gym class and I found out that I was 153 lbs. I was quite surprised.
I reflected back on the past months, and realized I strayed off a lot on my weight loss schedule. But the one thing I maintained throughout was the changing of my thought pattern. You see when I changed my thought pattern, I didn’t have to fight that temptation for chocolate chip cookies. I didn’t have punch myself for wanting to bail out on a school run. I didn’t have to do these things because my mindset for losing weight was so fixed, and the reviewing of my goals was so repetitive, that the temptation to do these things didn’t come in the first place.
Anyways bringing it all together (and by the way this is my msn messenger nickname);
“Change Your Thoughts And You Change Your World”
julien Says:
February 8th, 2008, 0:38 am
tracking your progress is essential. i started writing down every food i eat last week and i’ve lost three pounds since then… i’ve only done that, and remembered to stop eating when i’m no longer hungry. that’s it.
Jason Says:
February 8th, 2008, 0:42 am
Another great post. I’m really enjoying your blog and have utilized it to make major changes in my life. So keep it up! :)
sterling Says:
February 8th, 2008, 0:54 am
Wow 30 lbs! Very inspiring. I’m going through a similar experience after gaining a lot of weight since my last competition over a year ago.
2008 is starting off better for me as I’ve been working out again, got back into submission grappling training, and dropped 7 lbs.
Thanks for another great motivational post.
Marlyse Comte Says:
February 8th, 2008, 0:58 am
Nice post!
As we know that routine plays a major role in this all, I found one other fitness truth to be very helpful for success:
IF for any reason you can’t do your workout (or sticking to your diet) for a day, then make sure it is only a 1x thing and push yourself not to skip a second time. If for any horrible reason you do (have to) skip a second time in a row, then not only push yourself but enforce to not skip a 3rd time.
1x is a slippage
2x is ‘dangerous’
3x is the beginning of a routine
Lets not get the non-fitness become the routine :-)
Kelly Rigby Says:
February 8th, 2008, 0:59 am
I’m with Dani and Kel. Exercising with weight loss as the end goal has never helped me persevere with exercise regimes. In fact, the opposite is true. The focus on how much I weighed or how many centimeters I lost would become another way for me to obsess over my body, judge it, then feel bad about it.
In the past 10 months I have lost 9kgs without consciously dieting or monitoring my weight. I did make some important mindset and lifestyle changes to achieve this result though.
Number one would be I chose to focus on FEELING BETTER, not looking better. I stopped thinking about my looks and made a choice to join the gym and focus on building cardiovascular fitness and strength.
I also got real about my personality and how often I would realistically go to the gym long term. I didn’t set the goal of 5 visits a week. I set the goal of 2 x 1 hour sessions with a trainer who kicks my a**. As long as I make these sessions, anything else is extra credits. The thing is, by setting a more realistic goal ( for me) I do exercise more, but I don’t feel bad if it doesn’t happen.
The end result has been I feel GREAT - more confident, more at peace with myself, calmer - and I’ve lost most of the kgs that were plaguing me. In fact, I may have lost the entire 12kg for all I know, as I haven’t weighed myself in 2 months.
This is a great post with some life affirming tips for everyone. There really are so many benefits to being fit and healthy, and a flat stomach is not the most important one.
:) Kelly
Eugene (Editor, Varsity Blah) Says:
February 8th, 2008, 1:45 am
It’s taken me a while, but I’ve finally embraced living healthily (I guess that is a word!). I now workout for an hour a day, six days a week. I’ve written about it before (extract from Work in Progress):
Healthy living has become increasingly popular recently. And that’s definitely a good thing. Regular exercise and a balanced diet leave us feeling (and looking) good. But not many people follow this advice.
What’s up with that? Why would anyone not want to invest in something they know will pay dividends a thousand times over? I guess it’s because most people simply have no reason. They think of all the hard work and sacrifice it takes and then simply give up in advance. That’s why it’s important to have a good reason in the first place. Why comes first; how comes second.
My reasons for living a healthy lifestyle are simple. I want to look as good on the outside as I feel on the inside. Keeping that in mind is the reason I’m able to exercise regularly, even on days I’d much rather stay cuddled up in bed. It’s also the reason I’m able to avoid all those tempting chocolate bars at the supermarket checkout, as much as is humanly possible!
(Keep it up, Leo!)
Charlie Says:
February 8th, 2008, 2:09 am
Another amazing article Leo.
I do strength training and I have to say; it is great for losing weight, gaining muscle, and it makes you feel great!
Robin Says:
February 8th, 2008, 2:33 am
Wonderful post & really timely for me. I’ve been working on exercising & changing my eating habits but have done badly the last couple of days. It really made me feel better to read your post. All is not lost!
Delphine Says:
February 8th, 2008, 3:54 am
Healthily is indeed a word :)
This post comes at a very timely hour for me as I’ve recently been slipping in my exercise habit, partly due to the abysmal weather in England. For the first couple weeks of the new year I managed to go running for a short period every morning, but as the weather got worse and it really didn’t become feasible to run outdoors in the morning any more (unless one fancies being buffeted by gales and pelted with hail…), I tried to switch to doing indoor exercise every morning, but got very lazy with that too. Once I’m outdoors there’s nothing to do but walk or run, so it’s a lot easier to exercise when outdoors… it’s a lot harder to start when I’m already indoors! I keep telling myself I’ll start after I finish reading this… then after I eat that… and before I know it I have to go to classes and by the time I’m back I feel too exhausted to exercise.
I’ve been feeling somewhat discouraged by my slipping up, but your post has inspired me not to let that get me down and to just pick up again where I left off. :) Thank you!
Catherine7755 Says:
February 8th, 2008, 3:56 am
Leo, you’re right that striving to look like the models is not healthy. In fact THEY ARE NOT HEALTHY! Many, if not most are anorexic or bulimic, diseases that can have severe health consequences. When we idolize that impossible body-type we just push more women and girls (and some guys, too) into serious eating disorders. And I’d bet most of them have body-images that suck. Like you said: “what’s important is getting a healthy body image, not trying to look like a perfect model. Focus on health, not appearances” Good advice, except part of the problem for us and for the models is that we define illness as “perfect”. Do you know how much pressure there is to be a size 0, that’s ZERO, like in nothing, nada, zip. There are even NEGATIVE sizes for women now! WTF does that mean.
john Says:
February 8th, 2008, 4:06 am
I enjoy reading your work BUT why are your posts never accompanied by old people?
Eric Says:
February 8th, 2008, 5:36 am
I also noticed that dropping all sweets help you lose weight, I’m following the GI diet (glycemic index) and it really helps out.
Leo, a quick question, how do you know how many RSS-subscribers you have? How can one go about finding that out?
Thanks you for a great and inspiring blog!
Perfect Life Project Says:
February 8th, 2008, 7:03 am
Perfect timing on this post Leo. I have just begun training for my return to racing (cycling). This involves increasing my riding load, mixing it up and watching my diet. I am following a low carb diet to try and dump 5 kg (11pounds) in the next month. I will be documenting my progress to see if it works. Your post has some great tips to keep me on track.
Andrew Weaver Says:
February 8th, 2008, 7:19 am
“Healthily”? Reminds me of such words as “decider” or “misunderestimated” that a certain president uses. That said, I think it is a word.
All joking aside, your post is excellent. I’ve had many of the same ups and downs in my “journey”. It is inspiring to know I’m not alone.
Andrew Says:
February 8th, 2008, 8:59 am
Good post. Keeping a workout log is a great way to track progress. My take on it:
http://aggfitness.wordpress.com/2007/10/29/why-and-how-to-use-a-workout-log/
Balfour Says:
February 8th, 2008, 9:06 am
This gave me the inspiration breakthrough I needed to get out of my weight gain doldrums! I’m recommitting to tracking my calories in the Feb. Challenge in the forums. I’ve been slipping, by tracking calories all day until the evening and then stopping, when the eating has all been going to hell. Very discouraging. I agree that inspiration needs to be renewed again and again.
Thanks Leo!
dokidok Says:
February 8th, 2008, 9:58 am
I like “Brush your teeth after dinner” idea. Such a great way to stop snacking after. It works for me when I want to eat icecream.
Dot Hage Says:
February 8th, 2008, 10:15 am
One of the lessons I’ve learned over the years is that going “total” is a surefire way for me to burn out. At first, in my enthusiasm for getting healthy, I decide to “totally” stop junk food. This works for a while, maybe even 3-4 months, and then I relapse in a big way. I start out “total” because I don’t really want it to be a process, I want it to be “totally” done right away.
A gentler way to do it is to do it in stages, so that I still get to have some of the junk foods I love. I start out with maybe half the amount of junk food, then when that becomes comfortable, a quarter, etc. The trick is to stick with it, even though it seems like it’s taking longer than I’d like. In the end, maybe one piece of chocolate a week can stay in the diet forever and not ruin my health.
The same with exercise — I want to get it all done and never have to do it again. But going “total” with exercise leads to a lot of soreness and not much fun. Gradually changing is a lot easier on me.
Michael Wong Says:
February 8th, 2008, 10:17 am
I’m five eleven and I weigh 240 pounds. I definitely needed this article. Thanks for the advice about brushing teeth after dinner - that, I’ve never ever heard before and look forward to incorporating it into my routine.
Jason R Says:
February 8th, 2008, 10:30 am
I’m guilty of the on-again off-again routine myself. The one thing I struggle most with is tracking my progress. I utilize the Nike+ gadgets for tracking the distance that I run, but I haven’t come up with a good way to track my daily progress.
I guess it’s more like, I haven’t come up with anything good that I can look at everyday that says “hey, you only ran/worked out once this wee. I don’t you think you should do it again?!?”
I’ve tried using my computer and some online tracking, but that doesn’t seem to work because I just end up avoiding opening those programs or websites. So, does anyone have any suggestions for good tracking methods that are more “in your face”?
It’s also nice to read about people that are struggling, yet succeeding at the same stuff that I’m going through. Good luck to everybody!!
Michael Wong Says:
February 8th, 2008, 10:41 am
@Jason R
Hi Jason, I was going to suggest fitday.com, but if you like you said you end up avoiding the site that won’t help.
Another suggestion is Twitter.com. I’m sure you’ve heard of it. You can Twitter using the tradition Web, IM, or mobile/cell. I think Twitter might help because it gets users into the habit of telling the world everything they’re doing, not just losing weight.
Yet another suggestion: if you can afford it, hire a personal trainer. It’s not that expensive. Hire someone attractive that you look forward to working out with.
Rups Says:
February 8th, 2008, 11:27 am
I have been brushing my teeth after I eat everything and now it has become such a natural habit that if I don’t brush, I feel uneasy and “dirty” and my mouth does not feel right so I immediately go and brush my teeth. It has become an instant reminder for me and no longer have to dread it because I would much rather do that than feel a “dirty” mouth. After I brush, I can comfortably resume all my activities.
Thanks for a good post. We all struggle so much in this area and whether we want to lose 4 lbs. or 40, the discipline has to be the same.
I recommend drinking water all day long. Then as brushing, it will become a natural habit (anything done consecutively for 21 days becomes a habit) and feel my mouth is dry, again a good reminder, so I go and drink my water. The amount of water you should drink is your weight divided by 2; that is the ounces needed in your body more or less.
Sharad Says:
February 8th, 2008, 12:01 pm
Let me tell you guys,,,,,I have been a victim of comfortable lifestyle and too much junk food,,,,,and one fine morning I realised that I am much younger than the person i daily see in the mirror.
That was it, The best Hack for getting started and sticking to a routine is a Visible Goal….I stuck one of my old Pics on the mirror and aimed to hit the same level in 3 months…
Hoooooo….it works guys ..believe me…
LRH Says:
February 8th, 2008, 12:05 pm
Great Post!
Although the combination of diet and exercise is very important, I would disagree that diet is more important than exercise.
For some, the word ‘diet’ or even the mental idea of dieting is so daunting that they don’t want to do anything. If one were to exercise and eat the same as they were used to, they would still feel a healthy change and possibly loose weight.
Another benefit to starting with exercise is that it often makes you want to be more heatlhy, and you naturally start eating better. It’s as if exercise makes your body crave what is good for you.
Anyway, really great article. I’m just not sure if you can prioritize diet over exercise or vice versa. Whatever is easier for each individual trying to do this!
alinkperpost Says:
February 8th, 2008, 12:26 pm
I agree! Taking smaller steps will make it seem an easier thing to do! Nice entry! Well written!
Joel Says:
February 8th, 2008, 12:55 pm
Is that your picture? Wow!
mbjb Says:
February 8th, 2008, 13:34 pm
I have another trick: while I am preparing whatever meal I will eat next I eat some fruit and/or raw vegetables. This helps reduce how much food I put on my plate once the meal is ready and it also helps me feel full sooner so I hardly ever go for seconds.
Great post, love your site Leo!
rainer Says:
February 8th, 2008, 13:35 pm
I hate sport. I enjoy walking and as long as I like myself it is ok for me.
A long time ago I visited a gym studio. The people inside were mainly occupied with staring at their image in the mirror.
Don’t you think it is a new (old) religion, the body cult?
Andy Says:
February 8th, 2008, 13:56 pm
This is a great article, but let me add something from my own experience. Depending on the fitness goal, it is extremely important WHAT activities one chooses. I spent two years playing basketball for one to two hours four days a week and actually became overweight. It turns out that basketball actually increases my appetite, because after playing for a few hours in the afternoon, my tired sore body was screaming for a big dinner a few hours later.
About a year ago, I switched to running and found that my appetite went down significantly. I now eat less and I eat healthier. The truth is, after a long run, soda or candy just sounds gross, and a small amount of food sates my hunger.
For losing weight, I strongly believe that a long, steady, burn is the best thing — both because of the calories burned and because of the effects on appetite. Running, swimming, biking, rowing, and walking would be good choices for weight loss. Other activities would be appropriate for other fitness goals.
Thanks for the great post!
Laura Leigh Says:
February 8th, 2008, 14:27 pm
Hi! thank you so much for this. It was so timely for me. i have recently begun a new exercise routine and i am doing pretty good. . . however i keep slipping up in the “diet department.” i have about 30 pounds to lose and it’s so hard not to give up sometimes, but i cant! Thank you for #5. Never, ever give up!
Andy Says:
February 8th, 2008, 14:34 pm
Didn’t miss - cakes, pies, donuts, candy, CHOCOLATE! Wow, you have stronger will power than I do. I have had a bad back problem for the last few months and my excercising has been limited - but good to read your post and will get back on the right track soon.
Brenda Grate Says:
February 8th, 2008, 15:42 pm
What a terrific post. I wholeheartedly agree with everything you said. I did the same thing as you, lost 50 lbs actually, and got into shape. Now I work out at the gym 3 days a week and do yoga three days. I’m careful to take a day off to rest. I eat well, mostly vegetables and little meat and I’ve never felt better in my life. I also started getting ID’d again at 38. :)
I think your point about taking a couple of years to do it is important. I’ve done this over about 4 years and I think that’s why it has stuck. I’ve tried diets before and they never worked. Diets won’t do it, lifestyle change is the only way, but a little at a time will keep you from crashing. I didn’t make these changes overnight, but I’m so glad I did it.
Thanks for the inspiring article. I think you hit on all the important points and there’s something for everyone here.
Cammy Says:
February 8th, 2008, 15:56 pm
Excellent post! I would add only: Surround yourself with like-minded folks. It helps so much to have people in your life who KNOW what difficult steps you’re undertaking. If you can’t find these people in your local area, join an online fitness community. The support I’ve found in the Healthy You Challenge group has been hugely instrumental in helping me through the dark days of winter and over the minus 70 lb. mark. (no idea how many stone or kilos that is. :) )
Josh Says:
February 8th, 2008, 18:29 pm
Reading the comments it’s amazing how hung up people are on “diet” being a bad word, it’s silly.
Why say “do not diet” when”eating healthy so you can get to a healthy weight” is just a candy coated way of saying “dieting”? Most Americans need to lose weight, plain and simple. I would venture to say that most people reading this post would benefit from losing weight (a.k.a. lifestyle change, a.k.a, going on a diet).
I think the problem is not in the word it’s that people don’t like the perception of “dieting” since it is seen as commercial/unhealthy/temporary. I think this is really a problem with how people want to be perceived by others. “I’m eating healthier and getting more exercise” sounds much more classy than “I’m on a diet” at a dinner party. If I told you I am on a diet and will be so for the rest of my life, how is that different than the ostentatious “lifestyle change”?
When people say “don’t go on a diet, you need to ___” what they really mean is “make sure it is healthy and something you are ready to continue for the rest of your life”. The key is always having a fitness/health goal in mind that you are working toward. Get that BMI down to acceptable levels? OK, now get ready for your first 5K. Etc. Lifelong diet and fitness goals is what I have, not “a healthy lifestyle”, yuck.
I’m probably just being too anal about the verbiage but I think people on the other side of the fence are too! Heh. We’re all talking about the same thing, whatever helps you sleep at night!
-Josh
By the way, excellent post, I’m a very big fan of your writing and simple style Leo.
Kirtis Says:
February 8th, 2008, 19:56 pm
Just one small side-note I’d like to add.
While i agree that tracking your progress is important, I’d actually advise against using the number on the scale as a measure of your success. Your weight varies quite a lot depending on the time of day and on the amount of water weight you’re carrying, and it doesn’t really give you a good overall indication of how fit you are.
It’s better to just not look at it! Definitely not every day, anyway. Body fat percentage is a much better metric to follow. Take a peek at the scale every month, if you must. ;)
fixedgear Says:
February 8th, 2008, 20:11 pm
“It doesn’t get any easier, you just go faster.”
Greg LeMond
chris Says:
February 8th, 2008, 20:28 pm
Try doing Shotokan karate. It keeps you in great shape and also requires concentration and attention to detail.
Rich Says:
February 8th, 2008, 20:33 pm
I agree with getting a work out partner. My girlfriend and I have dogs, so we go hiking almost every weekend together. It makes the activity more enjoyable
Alan Says:
February 8th, 2008, 20:36 pm
“13. Don’t compare yourself to magazine models.”
So why is there a picture of a model at the top of this article.
HYPOCRITE!
Josh Says:
February 8th, 2008, 21:24 pm
I’ll agree with Kirits’s tip, don’t look at the scale.
It’s often hard for the layman to guage body fat but an easy hack is to just take some measurements. For men, measure around the biggest point around your waist (love handle area). For women, measure around your hips. These areas typically gain and lose fat first so they are the best gauge of body fat. Body weight fluctuates day to day several pounds, especialyl for women and should never be used at the sole method to track progress.
-Josh
Fiscal Musings Says:
February 8th, 2008, 21:33 pm
I really need to be better about my fitness level. Of course I am going to play basketball tonight, so that will help. I just need to make it a more regular part of my life and routine.
Shannon E. Wells Says:
February 8th, 2008, 21:56 pm
My favorites to harp on are “small steps” and “enjoy yourself.” I think it’s partly because going all out and doing something you hate are way too stressful. We’re not meant to be so stressed out, and we’ll quit because we can. All that stress isn’t good for the heart and the immune system anyway.
I tell people, find a sport you really enjoy, so that you almost resent it when you don’t get to do it. If you hate your exercise you’re “doing it wrong,” and yes, you’ll eventually quit. Just keep trying until you find the activities you love.
For dietary changes, I suggest to people that a good baby step is to start just drinking water with meals, instead of a drink with calories. Soda and beer alone can add 200 calories or more to a meal. It’s an easy step to take, and it’s cheaper anyway. A second baby step I suggest is to eat your vegetables first and the starch last. This way you start filling up on the lower calorie stuff and you won’t be as tempted to fill up on bread and dessert.
Alana Says:
February 8th, 2008, 22:26 pm
I’ve been on a terrible rollercoaster since childhood. Dieting, overdieting, bulimia, self-hatred, hatred of my size from parents and extended family, exercising, overexercising, sports injuries that take months to heal, body dysmorphic disorder… it’s all over the place. I think your advice is good in some cases, but “The ups-and-downs of my fitness efforts have highlighted some important points for me. Key among those points: don’t quit. If you mess up, and stop for awhile, that doesn’t mean you should quit altogether. Just keep going. You’ll get there eventually.”
Some people just won’t get there eventually. My health is now pretty bad, my joints are wrecked, my kidneys have suffered terribly from ketosis setting in over and over. I’m told if I make it over 50, I’ll be lucky. I really encourage people to get fit, but I think you assume your tone is saying “it’s ok, just take your time”. It needs to be stated more clearly. Don’t hurt any part of your body or mind to get somewhere that you aren’t.
Patrick Allmond Says:
February 8th, 2008, 22:50 pm
Thanks for the list but I REALLY need to expand on
#13 - Don’t compare yourself to ANYBODY. Everybody in life started in very different places and took very different paths to get there. Don’t believe that you are working harder because you are smaller than somebody else, and don’t feel that you are working less because you are larger. Only be concerned about your goals and only compare yourself to yourself.
#15 - Let’s talk about this regarding being in the gym. Do not bring your cell phone. If you bring your cell phone into my gym and talk on a machine that I need while I am waiting for it expect me to get all up on your grill. Come to workout. Not talk. Not IM. Not socialize. This point makes me so furious I am THIS CLOSE to getting a T-Shirt to wear to the gym that says GET OFF THE DAMN CELL PHONE. I AM TRYING TO WORKOUT. I am no saint, but I leave my cell phone in the car. I go in with my music. I work hard on each activity I need to and I get the heck out of dodge. This is why I can get in an very intense free weight workout and some aerobics in an hour to an hour and fifteen minutes. It is because I came with a purpose.
xo,
Patrick
http://stopdoingnothing.com
Mike Says:
February 9th, 2008, 1:14 am
A big tip that was given to me…remember, you did’t gain all that weigh overnight, so you’re not going to lose it overnight either!
Jay, writer MemberSpeed.com Says:
February 9th, 2008, 2:44 am
I know a lot of people who give up way too early into the game. The problem with giving up is that they’re putting all the hard work they had put into their workout to waste. And after a few months, they’ll get the urge to start all over again. What they don’t realize is that they won’t be able to find that perfect weight loss formula if they keep giving up too soon.
Lauren Says:
February 9th, 2008, 4:38 am
Great post…some really good tips. I think almost the most important one that you mentioned when you are trying to achieve a goal is to write down your progress. Write down what you ate during the day, it will be an eye opener and will keep you accountable. Write down what exercise you achieved, again, same thing, you will be accountable. If it’s weight loss you are tracking, write down your weight every week or so. It’s a great motivator. As soon as people stop writing down what they are doing, they stop reminding themselves to keep up the good habits. Habits are hard to change, this is one good way to keep it in the front of your mind.
Cheers on the great post…
Chris Regnery Says:
February 9th, 2008, 8:27 am
Leo,
Some interesting points, but I did have a problem with this thought: “First of all, genetics plays a key factor in how these models look — most of us don’t have body types like that.”
If you are implying that you can’t look as “buff” or as “cut” as a magazine model, due to genetics, you are placing a self-imposing belief upon yourself. This belief will be what ensures that you don’t reach that level, not any excuse of genetics.
Much Love,
Chris Regnery
Armen Says:
February 9th, 2008, 10:40 am
Nice tips, Leo. I particularly liked the brushing teeth after meals idea. I’ve never heard that being used as a method of controlling after dinner snacks, but I can totally see how it would work.
Staying Healthy Says:
February 9th, 2008, 14:19 pm
I agree it’s better to be healthy than try to look like a magazine model. The pay offs are a lot bigger and it may not make you happy. This is the year where I will jump my exercise times to several times a day with longer times during the weekends. I’ve been lazy about tracking my progress,but I think I’ve figured that out, Create a web site to track progress.
Richard Rinyai Says:
February 9th, 2008, 15:26 pm
I just recently realized that I went from 174 lbs. to 169 lbs. just by changing my diet so that I am eating more fruits and vegetables. I also started walking a bit more, since I do it at lunch and break times, but started walking for about 15 mins. at night.
Wow, what a difference. I wasn’t even trying to lose weight, but just happened naturally!
Thanks,
Richard Rinyai
http://www.theprofessionalassistant.net
Pascale Vandenbroucke Says:
February 9th, 2008, 16:04 pm
I love this article! I dedicated myself to a healthy life 20 years ago, but about a year ago, I had a lifestyle change–I started my own home-based business and I found myself with absolutely no free time. After about 6 months of half-hearted workouts, I was stressed out and I couldn’t focus on my work. So I made a commitment, I would not just commit to 4 or 5 workouts a week, I would devote the BEST, MOST ENERGETIC HOUR OF MY DAY TO EXERCISE. By doing that, it made my days more productive, and less stressful! And that is priceless.
http://workoutsondemand.com
Pascale Vandenbroucke
Ciara from MySpaceSpells.com Says:
February 9th, 2008, 17:38 pm
It is amazing how those words you quoted:
“Every human being is the author of his own health or disease.”
are truth. Of course, some disease may happen, but in most cases we cause them, if we do not care about our body, we do not care about quality food, and so on.
Great post!
Julie Says:
February 9th, 2008, 17:42 pm
These are great “truths”, Leo. I especially like No. 4 - enjoy yourself. That has been key for me.
Can I add another thought in the area of eating? Reading almost daily about the harm junk food does to one’s body is a big motivator for me. When I constantly remind myself what a big juicy hamburger with fries does to my heart and my thighs, I am somewhat disgusted when one is placed in front of me. Enough so that the junk food no longer tastes good to me and I have a hard time getting it down.
Reading health articles (preferably blogs!) everyday while learning better habits helps me to apply them to my life. Small steps … like you said.
bvs Says:
February 9th, 2008, 19:14 pm
I like The Hacker’s Diet — its message is very simple and one that works for me: Eat less than your body burns! He says exercise to live longer and feel better but *not* for losing weight! This was an eye opener for me! Just eating less, without going on a special diet and without feeling guilty about what I ate and about not exercising enough, seemed like something I could easily do — kind of meets your first “truth” of small steps! He also points out that like for any other achievement, here too you need a) eye on the goal b) will power and c) a tolerance for pain (which I interpret to mean perseverance).
His no-nonsense “engineering” approach to the problem is quite refreshing and worth reading even if it doesn’t work for you. But Leo, we also need your “spiritual” approach!
Thank you for your wonderful & inspiring blog!
gabe Says:
February 9th, 2008, 23:50 pm
yes, “healthily” is actually an adverb derivative. :)
Cody Says:
February 10th, 2008, 0:34 am
Wow…there is so much information and inspiration in this post…it should probably be on the cork board of every fitness club.
One thing I wish is that my workout routine wasn’t so seasonal. I tend to gain weight in the winter and lose it in the summer because I can’t run outside in the winter (it’s hard to run in 3 feet of snow). For me, the scenery is what makes the jog so enjoyable.
Farhana Says:
February 10th, 2008, 1:09 am
Hi Leo,
Awesome. To me, this summarises it all.
“If you mess up, and stop for awhile, that doesn’t mean you should quit altogether. Just keep going.”
Kudos!
Leo Says:
February 10th, 2008, 3:43 am
So many excellent points to respond to … I don’t think I’ll be able to … I just want to thank everyone for sharing your viewpoints, for your encouragement, for your thoughts.
@Alan: Your point is well taken. The picture in this article is hypocritical. I appreciate you point it out — I didn’t mean to contradict myself, but to provide an inspirational photo to go with the article.
Hearty Says:
February 10th, 2008, 8:02 am
Ok I know that sleeping after dinner is bad.habit But what about the afternoon nap ? is it okay to nap right after having your lunch ?
Miss Gisele from myBeautyMatch.com Says:
February 10th, 2008, 16:21 pm
Hi Leo,
I’ve been so busy that I’ve not had a chance to catch your latest posts.
I totally agree with you here. Nike did say: Just do it!
Fitness for me is not only part of my career as a beauty editor/publisher, but it’s also an activity that keeps my body, mind and spirit strong.
Let’s face it, we have to fight everyday of our lives against so many external forces and influences and the