"You cannot outwork a bad diet."
If you are like me, if you begin to hear or read the same message from sources that have nothing to do with each other, you start to pay attention. For me, that's a sign that I need to paid heed to what I'm hearing or reading. The theme was crystal clear, "Consistency, consistency, and consistency".
1. Byron Ross - Leading by Example
To bring light to what I'm referring to, I believe it was this time last week when I watched an IG Story from Byron Ross. In the 10 second short, he mentioned the "secret" to success is being consistent. If the name sounds familiar here, it should. Byron was my guest on the DTI Podcast where we discussed macro nutrition and weight loss strategies. To his credit, his physique reflects what he says. He truly practices what he preaches. I ended up listening to the podcast again for my own benefit.
2. PersonalTrainingdotCom YouTube Video
Shortly after this, I was alerted of a new YouTube video from PersonalTrainingdotCom entitled, "Perspective: What Should a Trainer Look Like".
Now to diffuse what you may be thinking, the video does not suggest you have to look like a Greek or Italian sculpture in order to be a proficient trainer. Essentially, the theme of the video is to not judge a book by it's cover. The most poignant topic touched on (for me) was emotional triggering for food consumption. It was the right time to "hear", as the statement figuratively hit me right between the eyes. This occurs from the 18th to 21st minute in the video above. It reminded of my own interview I did on NewsOK in 2015.
Tom Purvis presented a scenario of consistency/sustainability when it comes to weight loss. The example given was a of a client type that doesn't have consistency and/or a sustainable mode of success,
Figment Client: "Listen, just tell me how many calories I'm supposed to eat."
Figment Client: "That's what has always worked for me."
Trainer: "Well if it worked for you, than why are you back here asking for it again?"
3. Run Smart Project YouTube Video
As I was doing some research on endurance running training, I stumbled on this on video on Run Smart Project YouTube page. The theme? You guessed it, "consistency". Again, another "hammering" moment for myself. Three sources that have nothing to do with each other...with the exception of me paying attention to the common theme.
"You have got be able to admit you screwed up and recognize it."
Confession of an Overtrainer
The second source was the most impactful to me. It brought back a flood of memories and helped me recognize warning signs. As I stated in my interview, emotional triggers, mainly in times of high stress, lead to careless eating. The consumption of comfort food in order to mask the negative issue(s) of the time were what created my dilemma the first time. Watching the video (and actually LISTENING) had a jarring effect on me. Yes, I have been able to keep my weight down compared to being 300lbs. It fluctuates at times. For me, when I get up to 220 and it isn't from lean body mass, that's when I REALLY take notice. To be honest, I began to "REALLY" take notice last week and pondered on even writing about this. The PTdotCom video actually comforted me and transparency is the best way to go anyway.
A lot can be masked when you're creating a caloric deficit with multiple high intensity workouts. That is provided your body can withstand the intensity. Let's just say I have paid the price for doing high intensity too many times. This is also known as the condition called, "Overtraining". This is when an individual ignores warning signs of fatigue, continues to train at a highly intense level, and athletic performance begins to diminish. (Insert Emotional Trigger - Diminishing Abilities).
As the injuries have piled on, I'm realizing how reliant I have been on those workouts to "cover" poor daily decisions on food choices. To add to the equation, entrepreneurship has it's own set of challenges that can provide a plethora of "triggers" to choose poor decisions.
Business Stress + Nagging Injuries + Over Eating + No Accountability = Increased Fat Mass. Currently my waistline is 35"; I usually have 32". Not good for a variety of reasons...most of them health related. I had to ask myself, "What is creating this yo yo effect?" I went back to see what worked.
2013 Weight Loss / Sustained
2015 Weight Loss / Sustained
2016 Sustained & Gained - (Apr 2016 - started full time entrepreneurship)
In the years I have been successful, there has been a measure of accountability. That said, I do believe I have relied too much on intense workouts and supplements to the job that only consistency can do. I am not implying that high intensity workouts or supplements are bad. I'm simply stating that for SUSTAINABILITY, one MUST understand and learn how to manage their macro nutrients. All food is a combination of carbohydrates, fats, and protein. The skill needed with macro nutrients is to figure out ratios are best for you to create the sustainable goal(s) you are looking to achieve.
If you do supplements, than go ahead and continue if they're not hurting you. If you do high intensity, if your body can handle the physical stress of it, than continue. Fitness and nutrition alike are CUSTOMIZED services and therefore very difficult, if not impossible, to give exact direction without detailed background information of the individual. Again for the record, I'm not a registered dietitian or nutritionist and have a limited scope as to what I can say about nutrition. For very specific details, you would visit a professional in nutritional sciences. Resources at low cost are MyMacrosPlus as well as AvatarNutrition.com which was created by dietitians.
Knowing and Doing are 2 Different Things
This theme is directed solely at me. Business hurdles have been many as year 1 of full time entrepreneurship is wrapping up. Again, for transparency purposes, I started one of those 16 week transformations to help give me accountability and for the first time, I'm stagnant. No real progress. I am the same now as I was 16 weeks ago. I know what to do, I simply have not and not allowed any accountability for it...until now. I am seeking out true accountability in this in order to become sustainable on this. Though the PTdotCom video suggests to not judge a book by it's cover, people do and will continue to do so. If you do not look the part, you will be judged on it. Whether it is right or wrong is another topic entirely. As a business owner with knowledge of consumer behavior, it is the way things.
I have been on the weight roller coaster too many times. Though I'm skilled and focused in biomechanics, I am like everyone else, human. I can be distracted and allow for complacency to settle. To be candid, stress triggers my bad eating and I have had A LOT of stress in this last year. It is time to truly put the wellness model into practice.
My name is Gary Augustine Warren. I am an Exercise and Injury Prevention Specialist. I have gained over 20lbs in the last year. I have overtrained to the point of injury to compensate for my poor daily eating habits. I have eaten poorly due to my frustrations in business. I recognize that overeating isn't the only reason I'm gaining weight. Stress is a major contributor as well. This is my confession and I am now accountable to everyone who reads this.
Note: Thanks to Byron Ross who has been a shining example of consistency.
When all else fails, get back to what works...
PRACTICAL GUIDELINES TO EXERCISE
1. Every person has specific individual abilities.
2. A person's focus must stay positive.
3. Expect ups and downs; some days are better than others.
4. Be flexible for training (schedule) to allow for the unexpected.
5. Set intermediate goals.
6. Training should be rewarding.
7. Eat and sleep well.
8. Don't train when sick or injured.
9. Chronic health issues should be checked out by a medical professional.
10. A good workout or performance is never a fluke.
11. Comparison is the thief of all joy. (See #1)