Learn to love the PROCESS

There are two views we can take on our goals. One is a process orientation, and the other is an outcome orientation. Naturally most of us tend use the latter, but the former is a much more productive view.

We spend so much of our lives focused on a future outcome that we are unable to enjoy the moments that go by until we get there. This is true of any aspiration you may have in your life whether it be fitness, financial, relationship, or any other type of goal. The first problem with this is; what a waste of part of your life! However long it takes you to lose that 10 pounds or make that six-figure income is time spent so focused on a future achievement that the present moment is wasted.

The other major issue with an outcome focus is that the accomplishment of the goal often does not bring the satisfaction we were hoping for. Our goals are always a moving target. Once we make 50k we want 100k, once we hit that we want 200k. There is nothing wrong with continually striving for more, except that if you will “only be happy when” you get to a certain outcome you will never be happy. Staking our happiness on the destination is setting us up for a pretty disappointing life.

Instead learn to love the process. Enjoy every minute of work put into the goal. Be proud of yourself for the effort you exert every day. Appreciate the continual growth you see in yourself as you chase your dream. Fall in love with the daily grind. When you take this outlook you will enjoy the days, months and years leading up to the goal. And, more importantly, it won’t really matter whether you get there.

I have huge, daunting goals I have set for myself in fitness, career, and life. These goals are going to take YEARS of work to get anywhere near accomplishing. If I hated what I was doing each day, and was waiting to be happy for this end result, I would waste years of my life exhausted and miserable. And potentially never even getting to that illusive “happy place.” Instead I use these goals as a motivator and a guide for my daily pursuits, but I enjoy all of the blood sweat and tears I put in along the way.

This means you have a couple options. You either learn to love what you’re doing, or change it. If you hate the job you’re doing, but it will lead to a comfortable retirement, is it really worth the decades you spend miserable? If you hate dieting and cardio do you really want to be a bodybuilder? Sometimes we learn to love things as we spend more time with them, but we also need to realize when this just won’t be the case. If something makes you miserable leave it behind!

So no more “I’ll be happy whens”. Don’t wait for retirement to enjoy this life. Love it every day.

 

Using Caloric Density of Food for Weight Management

The caloric density of food is something that has a huge effect on our body weight, yet very few people understand what it is, much less the importance of it. I want to teach you how to use caloric density as a tool to control your bodyweight much more easily.

Caloric density is the number of calories per gram of a food. Foods with a high caloric density contain a lot of calories in a very small volume of food. Examples of this would be meat (850 calories per pound) and oil (4,000 calories per pound). Foods with a low caloric density have very few calories in a higher volume of food. The prime example of this would be vegetables which contain somewhere between 60 and 200 calories per pound. All other foods fall somewhere in between. You can see that this is a pretty extreme difference from one end of the scale to the other.

Now you should know that the most important contributor to whether you gain, maintain, or lose weight is your net calories.


Net Calorie Equation:

Calories Consumed- Calories Expended= Net Calories


If your net calories consistently comes out to a positive number you will gain weight, and if it is negative you will lose weight. So if this is the case does it matter where you get your calories so long as you eat the right number? Well, no. Technically you could get all of your calories from oil, and so long as it was less calories than you are burning you will, in fact, lose weight. But how awful does that sound? Like I said earlier, it is a tool to help make weight management much easier.

So how does it work? Well look at the example in the previous paragraph. If you want to lose weight and are burning 2,000 calories per day, you would have to consume less than that. If you don’t take caloric density into account you may eat 1,500 calories of oil every day. This would equate to drinking around 8 cups of oil (gross). Do you think you would be satisfied at the end of the day, or go to bed starving? On the other hand, if you ate 1,500 calories of broccoli, you would have to eat 50 cups. If you were even able to finish that in a day, I’m pretty sure you wouldn’t be hungry after.

Our bodies react to volumes of food much more than calories. Our stomach is full when we eat a large quantity of food, regardless of if it contained a lot or very few calories. We can use this idea to eat the right foods to hit both our calorie goal and feel satisfied at the end of the day. When trying to lose weight, it is extremely beneficial to eat foods with a low caloric density such as fruits and vegetables. These foods will fill you up quickly without racking up a ton of calories. This will allow you to eat in a caloric deficit without feeling miserably hungry. On the other hand, if you are trying to gain weight, you may want to opt for foods with a higher caloric density. This will allow you to get all of the calories you need to eat in a surplus, without feel uncomfortably full all of the time.

Now of course I’m not recommending you eat all veggies or all oil. You should definitely be eating a variety of foods, and be making sure you hit your macros. What I am recommending, though, is when you are hitting the proper calories and macros, if you are still feeling hungry opt for less calorically dense foods, and if you’re feeling too full choose more calorically dense foods. Making these adjustments will make for a much less miserable time cutting or bulking.

 

For help dialing in your nutrition for your goals check out our nutrition guide or nutrition coaching HERE !

Keys to Making Progress in the Gym

I see so many people at the gym sabotaging their gains because they either don’t do nearly enough, or do way too much. Some people don’t want to get huge or are afraid of injury so they don’t use enough weight, or only train a couple times a week. It is nearly impossible to make any gains without consistent training and decent volume. Others of us have a more is better mindset and push our bodies to the limit every day. Training in this constant state of fatigue is just as detrimental to progress as not training enough.

So how much volume and intensity should you be doing? This is an extremely difficult question to answer, as it is very different for each person based on genetics, gender, training experience, etc. For example, women can generally handle more volume than men. Also, the more trained you are, the more volume you can handle. It will take time for you to figure out for yourself, but I will give you a few ideas to start you out.

#1. You must work, and you must work hard.

In order to see progress, whether is be in gaining muscle, strength, or endurance, you must provide enough stimulus to the body in order for it to adapt. This includes volume and intensity. If you go to the gym and only do a couple sets, barely breaking a sweat you will not see results. If on the other hand, you do a lot of sets, but do not use heavy enough weights to cause damage to the muscle you will also not see results. The same can be said for endurance training. If you want to improve your 10k time you will not do this by running short distances once in a while (not enough volume) or by walking 10 miles every day (not enough intensity). You have to push your body in order for it to change. Working out should be hard.

#2. You must progress your workouts as you progress.

This is probably where I see the most people go wrong. In order to keep improving you have to keep progressing your volume, your intensity, or both. Many of us start out on our workout journey, see some gains, and continue to do the same workouts with the same weights over and over again. Our bodies adapt to the stimulus we put on them, so progress will come to a halt if you are not consistently increasing the stimulus. If you squat 100lb for 5 sets of 5 your body adapts and gets stronger. So in a couple months of doing this workout it will be easy for you, and you will have to lift more weight in order to keep getting stronger.

#3. Recovery is king.

Something that many of us don’t realize is that gains don’t happen in the gym, they happen when you’re recovering from the gym. When you hit a hard workout you cause damage to the muscles. Then when you are relaxing or sleeping your body repairs the muscles, and this is when they grow. This means that if you train too hard too often your body will not have the time to repair itself before your next sessions. If you never allow your body the time and give it the resources (proper nutrition) to recover, you will never see any progress. The more recovery you allow, the harder you can train. If you are unable to get proper sleep, nutrition, or have too much stress, you will need to reduce your training volume accordingly. Recovery is just as important as training, so don’t ignore it.

 

It all comes down to finding the balance of pushing yourself hard enough to make gains, but not so hard that you are unable to recover. Finding that balance is tricky, as it is different for everyone, and is a constantly moving target. (The fitter you are, the more volume you will be able to handle). What you really have to do is learn to listen to your body. Start by making sure your workouts are hard. They should hurt, the weight should feel heavy, you should feel tired, and you should get sore. BUT it should be possible. Don’t go so far that you can’t finish the reps without extremely long breaks, or that you can’t move the next day. Then make sure you do everything you can to recover. This includes eating plenty of healthy food, sleeping, and relaxing. The best way to determine if you have recovered properly is how your next workout goes. For example, if you do 5 sets of 10 squats at 100lb on Monday, then on Thursday, your next leg day, you struggle to do 100lb for a set of 6, you are not recovered from Mondays workout. In general, if you are struggling to accomplish something that is typically doable for you, you likely need more time to recover.

It will take some trial and error to find the amount of volume that your body can handle, but once you find that sweet spot you will see great progress. The secret to all the gains: train really hard, but not too hard 😉