Tuesday Thoughts - Fact or Fiction: Lifting Weights Will Make Me Look Like...

Fact or Fiction: Lifting weights will make me look like a gross body builder?

You may have seen the image above before floating around Facebook.  You've seen the women at the gym with big muscles lifting with the big buff guys, grunting and dropping weights on the floor before yelling out a "HELL YEAH BITCH" because they just got their PR (personal record).

But you... You want to TRIM and get smaller.....So why would you want to lift heavy weights? 

Here's why....

First, let’s understand the myth that if women lift weights, they will get big bulky muscles. It doesn't happen like that – seriously. Women don’t have the testosterone that men do, so it’s pretty much impossible to gain the same kind of muscle growth that men do. The women you may see in the gym who DO have huge man-like muscles are probably on some kind of supplement (synthetic testosterone of some sort) along with other drugs to gain that kind of muscle growth. And keep in mind – they WANT to get big and bulky for a very specific reason – probably to compete in a body builder event.

But the average female isn't looking to bulk up – you want to trim, right? So can you do that and still lift weights? The answer is a big fat YES!

Many clients come to me and say they spend 40-60 minutes a day on the elliptical, or running… or that KILLER spin class, but they have plateaued with their weight loss and are not sure why. Well there’s a few reasons for this (nutrition being one of them, but I’ll address that at a later time), but one of the biggest reasons is that when you do massive amounts of cardio, you can eventually end up burning muscle.

Here’s a fact: increased muscle = increased metabolism. If you burn your muscle away doing more than necessary cardio because face it we all think that cardio is supposed to make us skinny, in reality to increase your metabolism and be the trim fit goddesses we all want to be, you need to lift weights.

I am not going to bore you with all the scientific evidence and details about how and why this is fact (but if you want to know the details, message me and I can explain more), but here’s what you do need to learn and apply:

Don’t be afraid of the weights! 

Take a weight training class at the gym, or come to me to learn some basic weight training so you can do some at home. You don’t need heavy weights (5-15 lb. dumbbells are sufficient for women getting started) and you don’t need to understand all those big scary machines. But you DO need to actually lift a weight or two in order to maximize your results.

Lastly, and this is important, your weight loss on the scale may not move as quickly as you would like when you start with a weight training program. But, as I've said in past blogs – STOP FOCUSING ON THE SCALE. You want to judge by your pant and dress size and how you feel. 

Here’s proof to that point – and I will throw it out there for all to know:

Me, I’m 5’5” 138 lbs, approximately 20% body fat and a size 6 pants (I was a size 14/16 and 185 pounds at my heaviest).

A fellow gym-goer I know who is 5’6” is 157 lbs, 15% body fat and a size 2!!  She lifts weights AND does cardio daily. But she’s trim, fit and a sexy goddess that many of us would like to look like. But yeah – she’s 157 lbs and a size 2! 

So, don’t be afraid of the weights and don’t focus on the number on the scale. Because what matters is how your clothes fit, how you feel on the inside and how awesome you look naked.

Have a great week!

PS. If you would like to take advantage of some introductory weight training sessions with me, please shoot me an email at info@devontaylor.net  and NO, you do not need to be in CT! I train via Skype or Google Hangout!

Monday's Mindset: It's rarely about the weight.....

It's rarely about the weight......

Most of my clients come to me with two goals - the goal they THINK they want - ie, a certain weight to get to a certain number of pounds to lose......and the REAL GOAL.   In a society that is so weight driven with 6'2" models who weigh only 120 lbs all  over the magazines, and weight loss ads everywhere guaranteeing we can lose 10 pounds in 10 days if we go on this cleanse, why WOULDN'T we worry about the number on the scale.

But really, is it about the weight?

HECK NO!   Here's the REAL goal...be prepared... I've said it before... YOU WANT TO LOOK AND FEEL GOOD NAKED!!  

Look, the majority of my clients are women but I do train and coach some men as well. And guess what? You both have your insecurities to deal with. You both have a tummy you want to hide, or bulging arms that "flap in the wind". You both have a hard time taking your clothes off in front of your wife/husband/partner/lover etc if you don't feel 100% sexy. Women have a bit more anxiety about it and will definitely hold off on getting naked longer than men (lets be real - men want to get naked and have sex at any chance they get). Women will give up the horizontal-mamba so they don't have to get naked.

And WHY? Because they don't feel SEXY or "fit". Let's define the word "fit". According to Dictionary.com, "Fit" means:

"in good physical condition; in good health".  No where in that definition does "fit" equate to: Skinny, size 0, 110 lbs.

We ASSIGN the meaning that "I'm fat" equals "I'm not sexy" and therefore I need to lose weight. BUT if you could feel sexy in the body you have.... would you still need to lose weight?

There is definitely a healthy weight you should strive for, so if you are feeling UNHEALTHY, then we should talk about getting to a healthy weight, but really, lets discuss the REAL GOAL - feeling sexy....feeling confident....feeling fit.

So I've said it before, and I cannot stress it enough.... STOP focusing on the damn scale! And figure out what will help you feel SEXY! And then... get Naked!

Your transformation begins with six inches.... the six inches between your ears. 

1. Friday's Facts 5/23/14

I am keeping this week’s information short and sweet… because, let's face it – most people are focusing on the following right now:

-Graduations

-School ending

-Memorial Day Weekend plans

-Weddings

Here’s what you are NOT focused on, but should try to keep in check while life’s activities are starting to pile up…

Steps to help you reach your goals:

-Eat better…..not less. Replace those crappy snacks (usually carb loaded and/or greasy) with snacks and meals that have fruits, veggies, nuts and seeds.  Eat every 3-4 hours, and 5-6x per day so you stay feeling fuller longer and avoid the binges at meal time.

-Move more….any form of movement is better than no movement at all!  Get off the couch and outside. Its finally nice weather out! Go for a walk with the kids, dog, mother, spouse…or take 20-30 minutes for yourself and just listen to the birds or your fave playlist and get outside and move. Walk after meals, or park far away from the store or office so you get in a few extra steps. Just be more active, even when you think you don’t have time.

-Keep Focus…. Forget the pictures of the skinny models and people you yearn to look like, but don’t think you can. The goal is to be the best version of YOU, not a replica of someone else. Discover confidence, and some will-power, and quit trying to be someone you are not. You are who you are. If you are unhappy with what you feel or look like, focus on changing what you CAN change, and stop worrying about what you cannot.

-Drink more water….This cannot be stressed enough. When you are feeling: bloated, fat, guilty, anxious, parched, hungover, or whatever the case may be….slow down, and drink a glass of water!  More often than not, if you are having hunger pains, you are really just dehydrated. So take 2 minutes, and drink some water.

I know, I know….. It all looks good on paper, right? But seriously – as cliché as it is, try thinking WWDD – “What would Devon Do?”.   I am here to help motivate you, keep you accountable and teach you the ways of a healthier lifestyle. 

The above 4 steps are just that – baby steps – to help you reach your goals. Motivation comes from two things – Inspiration and desperation (Coach Dale Brown taught me that). So before you become desperate, find what motivates you, and remember that these next few weeks while life is busy getting in the way.

Like many people, I try to avoid technology while on vacation, which is why I did not send out a newsletter last week, but I did write my thoughts down so I could send out upon my return. Let's just say - lessons learned from the All-Inclusive resort. I've never been to one before, so I didn't know just how easy it was to over-indulge....Enjoy!

Tuesday, May 6, 2014

As I sit here at the Hard Rock Hotel, Punta Cana Dominican Republic, I start to look around at all the people... and all the food... and booze. I mean - WOW. This place is Amazing. And, since it's an all-inclusive, I can eat and drink myself into an oblivion. Hey, I'm on vacation, right? Well, kinda.

Let me ask you this -  do YOU allow yourself a "cheat week" while on vacation?  I mean, you earned it right? You worked hard to GET to that vacation and you don't want to have to worry about calorie counting or eating "good"... you watch what you eat all week long and get your workouts in before your vacay, so why NOT allow yourself some freedom? Well, the real question is - how much more do you have to go to hit your goal? (replace:  how close are you to your goal? )

Here's a fact - Fat sticks to fat. Many people go on vacation and come back anywhere between 5-10 lbs heavier than they before they left  - especially at an all-inclusive or on a cruise. But if you still have some weight to lose and a goal to hit, it's harder to get back on track after a vacation. The more body fat you have, and the more you splurge on vacation, the harder it is to re-lose when you get home. But who wouldn't want to just eat and drink all day when its "Free"?  The food is always amazing, it's never ending, and there's a bar every 100 feet. It's easy to cave into the crave. And why shouldn't you - you're on vacation right?

Well if you still have more weight to lose, or more muscle to gain to hit your goal, whatever that goal may be, then you really should try to discipline yourself (remember discipline from a few weeks back) to control the splurging on the food.

Here's a few tips while you're on vacation to avoid the Beach Bulge:

1) Only go through the buffet line once - Seriously, you don't need a pound of bacon and sausage, a 4-egg omelette with half a pound of cheese for round one; a short stack of pancakes with syrup, bowl of fruit for round two; followed up with 3 different desert squares, only to be washed down with 2 Bloody Mary's and a Mimosa. You just don't need that much food for breakfast (that's the meal I saw one guy have this morning!)   Also, grab some healthier options such as the local fresh fruit that you can't get at home. 

2) Stay away from the sugary/fruity drinks all the time (or Lay low on the sugary/fruity drinks) - The Blue-Drink special of the day is good, have one, but not 12. I'll never be one to tell you to stay away from alcohol, because those who know me know I love my wine and bourbon. But the added sugar isn't needed. Sugary drinks can pack on an extra 200-400 calories PER DRINK! Plus, all that sugar can give you a heck of a hangover.

3) Drink plenty of water - Water will help you feel fuller longer, so you can avoid the buffet line two hours after your first meal, plus when in a tropical setting and its hot you will need more water than normal.

4) Bring healthier snacks with you - If in doubt of what your resort/hotel will have available, bring some healthier snacks with you; I always have my Vi-Shape shake mix and Nutra-Cookies or protein bars with me. That way if the only options available is fried chicken and french fries at the bar, and you already feel like you've gorged yourself, you have a healthier option for at least one meal/snack.

5) Go Walking in the AM. Get up and get the blood pumping. You can sweat out last night's booze fest and get in some good activity.  There is no need to avoid exercise while on vacation. What's better than a walk or run on the beach? It's a great way to sight-see, and you get in a calorie burn so you CAN eat and drink a little more than normal without the guilt.

Look, vacation IS all about relaxation or family time, and yes, enjoying yourself via food and booze. But really, You STILL want to look good naked, right?? There's no reason to stop your workout routine or eat a bit healthier while on vacay. Remember, this is a lifestyle, not a "diet", so why would vacation be any different than when you are at home?

Thursday Thoughts – What time of the day do you work out?  

Everyone is always wondering when is the "best" time to work out? What time of the day will maximize the results of my efforts?   Some people are morning people, some people are night owls.  But really, when should you hit the gym or pavement for a run?

For me, its early AM. I’m the kind of person that if I don’t get in my workout, get it done and out of the way before my day begins I SIMPLY DON’T DO IT.  Sound familiar?

I dread a workout after a full day of work. I train people all day….. I work long hours training up to 8 clients a day starting at 5am, running two businesses (calls, emails, marketing, social networking, etc), fitting in my own "friends and family" time, running a household…and of course eating and sleeping. So after my day is done, the last thing I want to do is go to the gym and kick my own ass.

Therefore, I personally get up early in the AM and get my workout in - or do it right after my last morning client (around 9:3). And in all honesty, working out in the AM fuels me for the day. I feel energized. I feel successful and accomplished already. I know that even if my day turns into a complete mess and is stressful, at least I did one good thing – I got to the gym.

BUT, “scientifically”, is the AM the best time? The truth is, there really is no reliable evidence to say the AM is better than the PM. Some people who are in full “training” mode, IE for a Body Building Competition, will split workouts and do a “Fasting” cardio in the AM and weights in the afternoon. But lets be real, the average person is not training to be like the guy who can “lift things up and put them down”. We want to be healthy, fit, and sexy naked (there’s that naked thing again!).

Bottom line is, whether you are a night owl, or an early bird, choose a time you know you can get a good workout in on a consistent basis, and make it a habit.  Put it in your calendar, write it down and discipline yourself to go at the same time....every day. Plan your life around your 1-hour dedicated time to yourself to do what you need to do to feel all those things above….especially the feeling sexy naked part!

Happy Thirsty Thursday! Enjoy the weekend. 

~DMT

Thursday's Thought:  Do you have discipline?

What term comes to mind when you think about why you don't treat yourself better? Why you don't make time for the gym? Why don't you just put the "fa(s)t food" down and eat a healthier option?  Don't be too hard on yourself... I hear this from my clients on a weekly basis as they tell me "I just lack the motivation" or "I have no accountability."   Do you ever ask yourself WHY this is? Where is the motivation or accountability? How about that dreaded word....DISCIPLINE? Ooooh yes it is a dirty little word... and we use every day. We discipline our children and our pets.   We discipline our husbands by making the sleep on the couch after an argument. So... how do we discipline ourselves? Don't think of it as a punishment, which is how most of us think of working out. "UGH - I ate 4 Cadbury Eggs this last weekend (which I stole from my kids Easter Basket).... Now I have to go "punish" myself by going to gym and doing 500 minutes of cardio"..... Discipline is training. Its repeatedly doing something for reward, or to avoid punishment. So, what is the reward if you discipline yourself to workout? To eat better? What is the punshiment? You need to ask yourself what it is you want (remember - its not about the number on the scale), and then WHY you want it.... and whats the reward versus the punishment? Let's start with the punishments: -self-doubt -self-loathing -self-pity -feeling of being undesirable -feeling fat, bloated, [insert self-deprecating adjective here] -sadness .....just to list a few of the comments I hear. But, WOW, what a punishment and guilttrip we put ourselves through when we lack discipline to do what we know we WANT to do, and need to do. Let's focus instead on the rewards: -clothes fit better -reduced weight-related health issues -lose weight -run a 5K faster -build self-confidence -have more energy -just feel better in general -look better naked (there's that naked thing again!) Bottom line, you may think you lack motivation or accountability, but truth is, you have both right in front of you - your kids should be motivating you, your tight clothes should motivate you, your desire to walk the beach without a moo-moo on should motivate you....and you ARE accountable to yourself and your family. You owe it to them, but most importantly yourself, to be the best version of YOU possible.... and if you need further accountability, contact me. BUT the discipline - that has to come from you. Seek the rewards; don't avoid the punishments.

Wednesday’s Wisdom: Stop looking at that scale!

How do we measure success?

·         Pounds lost or gained

·         Body fat percentages

·         The number on the label of your jeans

·         The number on the scale

·         The number of calories burned versus consumed…

·         And so on…

Did you know?

The other day I was talking with one of my clients about how we measure success. The number of times that just MY personal clients weigh themselves on a daily basis is TWO times a day and that’s just an average.

Many times they get frustrated when the numbers don't match or they see weight gain of 1-2 pounds.  They ask themselves..."is the scale broken? Furthermore, I read in a fellow fitness guru’s email yesterday that 63% of women measure exercise or diet effectiveness by the scale alone. Wow, really? That’s a high number…

QUESTION – how many of you weigh yourself after you tinkle in the AM, and then again later in the afternoon, only to feel frustrated and guilty if the scale in the afternoon shows 1-2 lbs (or more) heavier than it was in the AM?  It’s OK, you can raise your hand – I can’t see it.

Even though most of my clients weigh themselves 1-2 times a day, only ONE has an actual real weight loss goal? Most women, like you, come to me wanting to do the following.  Can you relate?  

• Fit back into their Little Black Dress or Skinny Jeans in the back of the closet
• Lose the baby weight so they don't have to buy new "fat" clothes
• Rock their Wedding Dress and the bikini on their honeymoon
• Feel SEXY NAKED in front of their mate- this is a big one!

So if it's never about the weight, why do we obsess over the number on the scale and let it define or measure our success? 

STOP stressing about the number on the scale... It does not define you... It's never just about the weight.

Life is NOT about the number on the scale. Focusing on the scale, fat loss and calorie counting will make you feel frustrated and anxious. So forget the scale! Focus on other things you can measure - walking or running at a faster pace, increasing weight during squats, adding height to the box jump. Focusing on goals that leave you feeling elated and accomplished will only catapult your inner desires and you will feel your strength and determination more so then checking the scale after you tinkle in the morning.    

So THINK FIT, not Skinny.

Stop looking at the charts and what your ideal weight "should be". What matters is you feel sexy naked, you can fit into your skinny jeans or that little black dress... you can now run that 5K when before you couldn't event walk out of the house.  

Remember, you can be "skinny" and unhealthy and unfit. So THINK FIT, have fun with it, and PLEASE try to limit your scale checks to once a week.