Is Moderation All a it's Really Cracked Up To Be?

By: Jen Comas

“Everything in moderation, including moderation.” – Oscar Wilde

 

“Moderation” is a buzzword creating big waves in the health industry these days—and stirring up some pretty strong emotions.  But I’m not sure it’s right for everyone.

 

On one side, you’ve got those who are rallying for moderation, while the other side are those who decry it as a terrible idea. Most people are stuck somewhere in the middle, so confused and just wanting to know once and for all which is right, and will save them from their food prison.

 

So which is right? Should you #TreatYoSelf once in a while? Or should you abstain altogether?

 

The answer: it depends, and like everything else, context always matters. 

 

So which is right?

 

A better question is which is right for you? I’ll help you determine that below.

 

 

Moderation is very simple for some, and extremely challenging for others. Many women are used to an all-or-nothing mindset and have a hard time enjoying a few bites of something delicious and then being done with it.

 

If that sounds like you, let me assure you you’re not alone, and I completely understand. That was my life for I-don’t-know-how-many years! I only had two settings when it came to nutrition: on or off. My eating was either super strict, or I had done a nosedive into a pile of junk food. Eating a bite or two of a cookie and then walking away was not a thought that even crossed my mind; I was in an all-or-nothing mindset.

 

The Great Debate: To Abstain or To Moderate?

 

Moderation sounds great in theory, but for some, moderation leads to a lot of questions, and many decisions have to be made.

 

How much should I have? 

How often should I have it? 

Can I have some more? 

Did I have too much? 

 

Meanwhile, abstaining is one decision and leads to one answer: no. Once that decision is made, no additional thought is required.

 

 

Contrary to what some may believe, there is nothing wrong with abstaining. While I think that developing the skill of enjoying things in moderation is important for many people, it may not be realistic for everybody, or with all kinds of food.

 

For example, I cannot be trusted with pizza. While I’m able to enjoy most foods in small amounts without giving it a second thought, delivery pizza is different for me. I can’t seem to have one slice and call it a day; I want six slices. Yes, six. Since I know that pizza doesn’t agree with my stomach whatsoever, having six slices is truly not in my best interest.

 

When I used to attempt to indulge in delivery pizza in moderation, I always wanted more and more, agonizing over every slice. I would consistently eat more than I had intended, which left me with a stomachache, and full of guilt. This ended up being significantly more stressful than it would have been had I chosen to abstain altogether.

 

 

I’ve learned this about myself by now, and it’s become much easier to simply abstain. I’ve become so accustomed to turning it down, that it’s a very easy decision for me to make.

 

How Do I Know If Moderation Is Right For Me?

 

If you feel like moderation may be right for you, there are still a few things you need to take into consideration.

 

Physiological Reactions

 

• How does your body react to the foods you are thinking of consuming?
• Does the food that you’re considering cause your stomach to reel in pain for days afterwards?
• Do you have a food allergy or sensitivity?
• Do you have a blood-sugar related condition that makes certain foods less-than-ideal for you to consume?

 

 

It should go without saying that indulging in foods that significant negative physiological consequences are not in your best interest, and could be downright dangerous.  Certain foods, even in the smallest quantities, can have repercussions that just aren’t worth it.

Psychological Ramifications

 

• Does it leave you craving more?
• Does it cause a landslide of cravings for other junk foods?
• Do you find yourself becoming fixated on this food, unable to stop thinking about the next time that you can have it?
• Does it stress you out more to have somethan it would to refrain altogether?

 

Like my pizza example, eating certain foods can lead to so much stress that it simply isn’t worth it. If what you’re attempting to eat is going to cause you days of grief, physically or mentally, it’s better to forego it for now.

 

Tip: Pay attention to the context of your situation.  You may be fine to moderate your consumption of certain foods most of the time, but there may be instances where you simply can’t.  For example, you may have no issues moderating your french fry intake on a normal Tuesday, but you may find that if you’re exhausted or cranky, you say, “Eff it!” and eat all the fries.  Or you might be good to have a single glass of wine every night with dinner, but when you go out with your old college roommates, it’s, “Shots all night, baby!”  Take mental note of these instances, and take them into account when determining whether you want to moderate or abstain.

 

Moderation How-To

 

Countless women and Girls Gone Strong ‘Strongest You’ coaching clients ask me, “How do I start to enjoy such-and-such food in moderation?”

 

The first step in learning how to enjoy treats in moderation is to set yourself up for success by starting small, and going slowly.  Eating in moderation, like anything else we want to “get good at,” is a practice.

 

 

If ice cream is your jam, start by buying one—yes, one—mini container of ice cream that is sold by the actual 1/2 cup serving size. Then, set aside the time that you’re going to enjoy it, and really take your time. Focus on it completely, and let yourself notice the flavor and the texture. Make it a moment, and relish in every bite, because this is your portion size.

 

If cookies are your thing, you’ll use the same approach. Most grocery stores sell cookies individually in the bakery. Purchase one and only one, and when it comes time to have it, let yourself love every last morsel. When it’s gone, it’s gone, and you won’t have the temptation of having an entire box of cookies in your house.

 

 

Once you’ve purchased a single serving of the food you want to indulge in, take some time to notice how it feels to have some ice cream or one cookie, instead of all of the ice cream, or all cookies.

 

This will likely take some getting used to. Many of us have become accustomed to only knowing certain portion sizes, such as an entire pint of ice cream, or a tray of cookies, and it will take some time to break that habit.

 

However, by setting yourself up for success with reasonable portion sizes, you will be able to retrain the way you think of these things. Better yet, you’ll really start to savor these treats rather than gobbling them down, because you don’t have more on hand to eat.

 

Most importantly, make eating these foods a positive experience.  Ice cream and cookies are not “bad,” and there are no moral implications with consuming them. They are simply more calorie dense, and less nutritious than many other foods, and that’s OK.  If you start to notice any guilt or negative thoughts arise when you’re eating these foods, remind yourself that these foods are fine within the context of a well-balanced diet.

 

No guilt or shame necessary. Just pleasure and enjoyment.

 

Whether we choose to enjoy certain foods in moderation, or to abstain altogether, is a personal preference, based on being in tune with our mind and our body.  You may find that you are great with moderation for some foods, but better off abstaining with others. What is “right” for you is whatever choice keeps you happy and healthy, both mentally and physically.

 

What’s Next?

Complexes: A Killer Way To Torch Calories

Complexes: A Killer Way To Torch Calories

Original Post By: GirlsGoneStrong.com

My last several of weeks have been packed full of amazing things. There was the Women’s Fitness Summit in Kansas City, then packing up and heading to Salt Lake City where I will stay for the remainder of the year.

I landed in Utah, and spent exactly 24 hours there before I turned around and took off for a five-day camping and mountain biking trip. I’ve packed, unpacked, repacked, and shipped so many items that I am still uncertain which part of the country some of my belongings are in.

Even with the welcomed chaos, I still wanted to get my workouts in, but I have been seriously crunched for time. While I typically like to spend about 60 – 90 minutes at the gym, working out (and socializing), this has not been an option the last few weeks for me.

I needed to get in, get a full body workout done, and get out.

This is the perfect time for a complex!

A complex, whether it be with a barbell, kettlebell, dumbbell, or even your own bodyweight, is a fantastic way to burn some serious calories and lose body fat, (assuming that your nutrition is on point!)

Complexes: Barbell, Kettlebell, Dumbbell, or Bodyweight

Lunging variations are fantastic exercises for complex work.

Why, When, and How?

A complex is, paradoxically, very simple 

It’s typically about 3 – 6 exercises strung together, done for around 6 – 10 reps each, for a total of 3 – 6 times through. You complete all reps for each exercise before moving on to the next one.

They can be done using a barbell, kettlebell(s), dumbbell(s), or your own bodyweight. If you are using weights, you will complete all reps of each exercise before setting the weight down.

It’s a fantastic way to incorporate resistance training and conditioning in a limited amount of time. Often, people hear about a short workout, and they scoff. “Pffffft. Short workout? How effective could that be?”

Don’t let the short workout fool you – complexes are challenging.

They are extremely effective for torching calories, and the best part is that they are fun! They are a great way to spice up your workouts, try something new, and challenge your body in a different way.

You can do a lighter complex as a finisher at the end of your regular training session, or you can go a bit heavier and use a complex as your main workout.

When setting up a complex, keep it simple. The basics work.

You don’t need to waste time trying to think up a bunch of new-fangled moves. Just alternate between lower body and upper body movements, and if you can get a push, a pull, a hinge, and a knee-dominant movement in there, even better.

Bodyweight complexes are great for traveling. You can do this in your hotel room!

Weight Selection

When doing a barbell, kettlebell, or dumbbell complex, remember that your weight selection should be based on whichever is the hardest movement for you.

For example, if your barbell complex is a deadlift, bent over row, overhead press, and back squat, most people will need to gauge their weight selection based on the overhead press, because that is likely going to be the hardest movement of the four exercises for them, and you’ll be using the same weight for all of the movements.

It’s always better to select a weight that you realize is a bit too light, then to sacrifice form to struggle with a weight that turns out to be too heavy.

If you significantly undershoot, no biggie – treat it as a warm-up and increase weight a bit next time around.

Also, it’s always a good idea to do a warm-up using a lighter weight before you really get going. If I’m doing a barbell complex, I always run through it once with just the bar before loading plates on.

A good general rule to start with is:

Heavier weight = more sets = less reps

Lighter weight = less sets = more reps

Let’s Get Moving!

To jump start your imagination, you can check out these three complexes that are my Go-To’s when I’m short on time, or I simply want to do something different.

If you are a visual person, you can check out the video demo. The barbell complex is shown first, and then the dumbbell workout, followed by the bodyweight complex.

Barbell complex:

Complete 6 – 8 reps of each movement before putting the barbell down. Rest for 2-3 minutes. Shoot for 3 – 5 times through the complex.

• Romanian Deadlift
• Bent Over Row
• Overhead Press
• Front Loaded, Reverse Lunges

Dumbbell complex:

Complete 6 – 8 reps of each movement before putting the weights down. Rest for 2-3 minutes. Shoot for 3 – 5 times through the complex.

• Squat
• Biceps Curl into Overhead Press
• Lateral Lunges
• Rows

Bodyweight complex with a bench:

Since this is a bodyweight complex, you can probably get away with doing significantly higher reps, and cutting rest time down a bit.

Complete 10 – 12 reps of each movement. Rest for 1-2 minutes. Shoot for 3 – 5 times through the complex 

• Step-up Into Reverse Lunge
• Pushup into Side Plank
• Single Leg Elevated Hip Thrust 

Complexes can be super effective for fat loss (if you’re eating right), and a new, fun challenge! Give them a try and post your time in the comments section!

Got Cravings? You Won't Anymore...

By Jade Teta

So you are 10 days into your diet.  You made it through the first weekend with flying colors and you even lost 5 pounds and several inches. You are kicking ass.

But Wednesday morning you wake up feeling tired.  For some reason you were tossing and turning last night. You had a near miss with a birthday cake for your kids, but avoided eating it….barely.

As the day goes on you are starting to get that eerily familiar feeling.  Something is off.  Last week you were on a high and could care less about food or sweets.  Today those urges that are normally with you are back with a vengeance. 

You fight it of course.  You resist the candy jar at work.  You have a run in with another birthday cake brought in for a coworker’s birthday.  You make it again, but this time you dipped your finger in for a little taste of the icing. You could feel the salivation in the back of your throat. You wanted it sooooo bad, but you held yourself back.

Finally you get home and make dinner. You eat and settle on to the couch for a little TV. There has been a pint of ice cream in your freezer for 10 days and it has not said a word to you. But now it is calling to you. 

You pull it out, look at it and quickly put it back before returning to the couch.  Within 3 minutes you are back. This time with spoon in hand. 

You tell yourself “just one bite,” but deep down you know it is going to be “just one pint.”  And there it goes…….BOOM!!!..........diet over and the flood gates open.  By the time the night is over you go through that pint of ice cream, a half jar of peanut butter, two small bags of potato chips and half a block of cheese.

You then slowly crawl into your bed stuffed and defeated.  And in the back of your mind you are thinking about how good the frozen waffles you have for the kids is going to be in the morning.

Can you relate to this story?  Of course you can.  It happens to all of us.  The question is why?

Is it Willpower or Cravings?

Talk to most people and they will tell you your willpower failed.  You should have been stronger and more disciplined.  You need to try harder next time.

Something does not sit right with you though.  If you lack willpower how is it that you can work a high demands sales job, be a single mom and keep the house spotless?

The truth is you have willpower, but you also have cravings.  Cravings are willpowers kryptonite. When cravings hit you don’t stand a chance.  That is because cravings are both chemical and habitual. 

If humans were a computer, cravings would be like a computer virus that takes over and causes your software to crash.  The only way to get rid of them is to run some anti-viral software.

There is a dual approach to this:

1. attack habits
2. attack brain chemistry and hormones.

Brain Chemistry & Hormones

Since habits take time to change we will deal with that separately. Let’s talk the biochemistry of cravings in this email.

Cravings are triggered by many factors, but the most uncontrollable urges come from the perfect storm of an imbalance of cortisol, blood sugar and the combination of dopamine (pleasure seeking) and adrenaline (anxious stimulation).  

Try to get in touch with the way your body feels during a craving.  What you will feel is a strong sense of want/desire and a barely perceptible state of anxiety. So how do you combat this?

What if you could immediately lower cortisol and balance dopamine with relaxing serotonin while at the same time balancing blood sugar?  You can if you know what you are doing. 

Here is how: 

You feel a craving coming on?  Use whey protein as your starting point.  Research shows it lowers cortisol and raises serotonin.  The amino acids can also be used to slowly be made into glucose giving the brain a slow steady rise in energy.  It is a one, two and uppercut punch.

So you drink that. But, not just any protein will do.  It has to be something that tastes good and resembles something your brain has associated with pleasure.  If you add ice, certain viscous fibers and a thick liquid like unsweet almond milk, it is starting to look like a milkshake. This is a priming signal to your brain that satisfaction is coming. 

Now you need that extra kick that has that satisfaction in terms of taste.  You need chocolate.  Well, cocoa to be exact.  That’s chocolates no fat, low carb base.  It is almost universally enjoyed and it raises brain chemicals like PEA and anadamide, which give direct pleasure. Yum, now you are set. 

Final point……..eat this BEFORE the craving hits if possible.  It will work when the craving is right on you, but it will work even better if you can stop it before it starts.

At the ME clinic we have a program called the “craving diet.”  It is specifically for those trapped by cravings.  It is a pretty simple approach.  It works like this

• Make a note of when your cravings typically hit.
• Substitute a strategic whey and cocoa “milkshake” for the meal before this craving occurs.
• Use cocoa at least two other times a day preferably between or after other meals.

Boom!! Cravings crushed.

5 Reasons Why Strength Training is Critical For Fat Loss

By PrettyFit Team – curating monthly packs for fit women – imPrettyFit.com

Let’s talk about fat-loss. More importantly, let’s talk about why an effective fat-loss program utilizes strength training with weights. Over the last few years, more and more women have started buying into the benefits of strength training for physique and weight management. We are not restricting ourselves to just cardio machines, and now our workouts are more efficient (and hopefully a bit less boring) than ever. For many, the primary focus of hitting the gym is to burn fat, and we’ve outlined some (scientifically backed) reasons weight training is the best tool for just that.

1. More Muscle = Faster Metabolism

The first rule of fat loss: having muscle increases your resting metabolic rate (RMR)1,2. A crucial element of fat loss is simply having muscle mass; muscle mass burns fat for energy, and building muscle requires resistance training, not cardio. No matter what your trainer tells you, you won’t build any lean muscle by performing 40 minutes on the elliptical. Lean muscle is built through a consistent resistance training program that utilizes large muscle groups and compound movements (like squats, rows, and push-ups).

2. Strength Training = Faster Metabolism

All gimmicks, infomercials and cheesy marketing schemes aside, it is possible to burn calories all day long without lifting a finger! During an intense workout, your body’s oxygen stores are depleted. Consequently, after a high-intensity workout, your body must work hard to build it’s oxygen stores back up. This is known as excess post-exercise oxygen consumption (EPOC) or “The Afterburn Effect”, and it keeps your body at a heightened metabolic rate for up to 24 hours after a high-intensity workout3! What’s more, studies show high intensity resistance training results in a greater EPOC than steady-state cardio… so it’s time to prioritize the high-intensity interval training (HIIT) and weight training workouts in your weekly routine4!

3. Improve Your Body Composition

You’ve heard it before: the “muscle weighs more than fat” mantra. As tired as it sounds, the saying holds some truth; muscle is more dense than fat, therefore a pound of muscle takes up less volume in your body than a pound of fat. For this reason, we recommend GETTING OFF THE SCALE. As many women see when they begin a strength training, fat-loss regimen of weights and high intensity cardio, the number on the scale does not drop as quickly as they would like. In fact, your weight may immediately go higher. DON’T PANIC! What’s more important is that you are turning your body into a fat-burning machine by decreasing your fat stores and increasing your lean mass.

4. Metabolize Fat, Not Muscle

There is a simple formula for weight loss: energy in must be less than energy out to lose weight. Many weight loss programs call for a calorie restricted diet. While a calorie restricted diet isn’t recommended for everyone, many do choose to participate. We’ve covered why having muscle is critical for fat loss, but did you know that on a calorie restricted diet, your body may compensate by consuming a heightened ratio of muscle than fat for energy? This is not a desirable effect, but thankfully studies show utilizing strength training programs will help your body maintain lean body weight while on a calorie retracted diet5. So no matter what type of diet your program calls for, always balance it with strength training at least 2-3 times per week.

5. Fat Loss = Balance

There are thousands of weight loss and fat loss programs out there. Flip on the television and you’ll see an infomercial for new types of exercise equipment or the next big home-workout DVD guaranteed to help you shred down a jean size. Just remember, fat-loss comes from a balance of proper nutrition, strength training and cardiovascular training. Most importantly however, the idea of losing fat should not consume your life and control your happiness. We’ve found that with just a few days a week, short bouts of intense exercise (strength training and HIIT) coupled with a diet of lean proteins, healthy fats, well-timed carbs and plenty of vegetables is the easiest way to let your body know you love it, while feeling healthy and progressive in your physique.

Want a pack full of products to prepare you for a great weight lifting workout? Check out the ‘Prepared Pack’ by the folks over at PrettyFit. It’s a pack filled with supplements, post-workout snacks, and a dual shaker, everything you need for the perfect workout. Use the code “FITRX10” for $10 off today!

The Cost Of Getting Lean

The cost of getting lean: 
Is it really worth the trade-off?

By Ryan Andrews & Brian St. Pierre

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Six-pack abs. Tight butts. Lean, vibrant, flawless health. That’s the image the fitness industry is selling. But have you ever wondered what it costs to achieve that “look”? What you have to do more of? And what you really have to give up?

Make no mistake, there are real trade-offs as you attempt to lose fat and improve your health. Let’s talk about what they are. So you can consider how to get the body you really want while living the life you really enjoy.

• Want to listen instead of read? Download the audio recording here…
• We also created a cool visual guide. Check out the infographic here…

A tale of two clients

Not long ago, one of our successful clients — we’ll call him Bill — came to us with a question.

Now that he’d lost thirty pounds (going from 22% body fat to 15%), he could run up stairs and haul heavy bags of garden soil without getting winded.

He could genuinely enjoy weekend bike rides with friends. He could wear clothes he used to be able to fit into but had long given up as hopeless.

But what next?

“Don’t get me wrong,” Bill said. “I’m happy with the way I look and feel.”

It’s just that he also wanted six-pack abs.

“Oh, I don’t have to look like a cover model,” he mused. “It’s just that I’m really close to looking… awesome.”

Bill figured that with just a little extra work, and a little more time, the abs would start popping and his physique would be “finished”.

Meanwhile, another client, Anika, had the opposite concern.

She just wanted to lose a little weight, and get a little more fit.

But she worried that in order to do so, she’d have to give up everything, become a “health nut”, and make massive changes.

Changes that probably included 6 AM bootcamps, kale shakes, lemon juice cleanses, and 1000 situps a day… forever.

“No way,” thought Anika. “That’s too much work.”

Two common misperceptions

Our two client stories reflect two common misperceptions:

Myth #1:With just a few small, easy, hopefully imperceptible changes to one’s diet and exercise routine, you too can have shredded abs, big biceps, and tight glutes, just like a magazine cover model.

Myth #2:“Getting into shape” or “losing weight” involves painful, intolerable sacrifice, restriction, and deprivation.

Of course, neither of these are true.

Reality #1:
The process that helps you lose “the first 10 pounds” isn’t the same one that’ll help you lose “the last 10 pounds”. Indeed, it usually takes a lot more work as you get leaner.

Reality #2:If you do aspire to “fitness model” or “elite athlete” lean, you might be surprised. Images are photoshopped for effect. Bodybuilders only look like that for competition. And achieving that look comes at a high cost; one most people aren’t willing to pay.

Reality #3:However, if you’re okay not being on the next magazine cover and aspire to be “lean and healthy” even small adjustments can — over time — add up to noticeable improvements. Sometimes these improvements can change, perhaps even save, lives.

Do more of this (and less of that)

With that said, we’re about to share something a lot of people in fitness and health don’t want you to see.

It’s a chart outlining what it really takes to lose body fat, improve your health, move from one fitness category to the next.

Some fitness people think you’re too afraid. Or too weak. Or that you won’t buy their products and services if they’re honest with you.

We think otherwise.

We think it’s necessary to weigh the pros and cons so that you can make informed decisions about your body and your life.

Let’s start with the benefits and tradeoffs with each fitness level.

Now let’s talk about what you might consider doing more of (and less of).

Bonus: We even created a cool infographic that summarizes this article. Click here for: The cost of getting lean illustrated. Is it really worth the trade-off?]

Your body, your choice

At some point, many of our coaching clients decide that being severely out of shape costs them too much energy, health, quality of life, and longevity. So they choose to change their behaviors and choices. With our help.

Other coaching clients decide that they want six-pack abs. Then, they discover that this option costs them something too. Some folks are willing to pay that cost. But most aren’t.

Even if you think you’d like that six-pack, it might turn out that you actually want something else a little bit more. And we wouldn’t blame you.

Here are the two basic principles:

1. If you want to make further changes to your body, you’ll need to make further changes to your behaviors.

2. The leaner you want to get, the more of your behaviors you’ll have to change. 

What you decide to change, and how much you decide to change it, is up to you. What’s most important here is that you understand what it actually takes to do what you want (or think you want).

What’s a healthy level of body fat, anyway?

First, for the sake of context, let’s take a look at some numbers.

Data tell us that most men can be healthy somewhere between 11 to 22% body fat. For women, its between 22-33%.

Right now in the U.S.,  the average man is about 28% fat, and the average woman is 40% fat.

In other words, the average adult in the U.S. (and throughout most of the West) is carrying a lot of excess body fat. Unhealthy levels of body fat.

Getting the process started

The good news is that it’s not that hard to go from over-fat to the higher end of “normal”.

You can do it with a few relatively small, easy-to-implement changes.

For instance:

• drinking less soda or alcohol each day
• not overeating desserts and fast foods (instead, just eating them in reasonable amounts)
• taking a daily walk or adding a yoga class

Assuming there are no other factors involved (such as a chronic health problem), if you make a few small changes like these, and do them consistently, in six months to a year, your body fat percentage will drop and fall into a much healthier range.

Cool!

Now of course, not every change will feel simple, small, or easy. Especially when you start out.

You’ll need to put a little extra effort and energy into making those changes happen every day. And having a trainer or a coach support you — and hold you accountable — will probably help you feel more confident and on-track.

Nevertheless, if the changes are small enough, and you practice them consistently, you’ll probably find that eventually they’re just part of your regular routine.

In fact, one day in the future, you might even say, “I just don’t feel like myself without my daily walk!”

“Overweight” to “no-longer-overweight” to “lean”

Suppose you’ve made a few changes like this.

Maybe you pack an apple in your lunch instead of apple juice. Or you include a salad with dinner, or you stick to one or two drinks with friends.

And you’re feeling good! Your knees have stopped hurting, plus your pants now button comfortably.

Now you’re somewhere in the zone of “a little extra padding, but not too bad”. You’re more mobile, healthier, and high-fiving yourself.

What’s the next step?

Well, if you’re a man who wants to reduce body fat from 20% to 14% (or 14% to 8%), or a woman who wants to go from 30% to 24% (or 24% to 18%), you’ll need to make some bigger changes.

You’ll need to invest more time, energy, and effort. You’ll need to plan more.

And you’ll also have to make some trade-offs.

From “lean” to “leaner”

If you’re a man and you want to go from 20% to 14% body fat, or you’re a woman and you want to go from 30% body fat to 24%, it’s all a question of doing more…and less.

You’ll probably need to do more stuff, such as:

• get more exercise and daily-life movement, and perhaps make that exercise more intense
• eating more vegetables and lean protein
• choosing more whole foods
• doing more meal planning
• getting serious about rest and recovery
• learning your physical hunger and fullness cues

You’ll probably need to do less stuff, such as:

• drinking less alcohol and other high-calorie beverages
• eating less processed foods
• not eating when you’re not physically hungry

And you’ll need to make these small changes consistently, over a period of time.

Many folks will decide that these changes are worth making. They want to look and feel better, get a good night’s sleep, get off medications, and so forth. So they’re ready to compromise.

Other folks will decide that they’re not yet ready to make more adjustments. And that’s fine too.

The most important thing is that you realize: In order to change…you have to change.

What it takes to get “super-lean”

At next stage — going from athletically lean to bodybuilder lean — the tradeoffs get even more serious.

Here’s something that you may not realize:

Elite bodybuilders getting ready for a contest and models getting ready for a shoot are basically in a slow starvation process.

Adhering to an extremely strict and precise regimen of eating and training (and perhaps adding some drugs into the mix) is the only way way they can drop their body fat to extremely low levels.

Males can get to body fat levels under 6% with this process, and females can get to under 16%.

But this process is not for the faint of heart.

It goes against biological cues. It requires exercising when exhausted. It demands ignoring their desire for food in the face of powerful hunger cues. It involves intense focus and dedication.

And it often distracts from other areas of life that these athletes might enjoy and value.

Imagine all the practical things that are involved in very strict dieting and training.

• You have to make your own food and measure every meal down to the last gram.
• That food is generally very plain — lean protein, steamed vegetables, plain potatoes or rice, etc.
• You have to carry that food with you so you can eat at a precise time.
• You cannot eat in restaurants.
• You have to do a specific workout on a given day, exactly as specified.
• No sick days, no slacking.
• You’ll probably be training 2 or 3 times per day.
• You have to sleep and recover precisely.
• No parties or staying up late.
• You can’t think straight because you’re always hungry and tired.
• Your whole life revolves around making food, dieting, training, and recovery protocols.
• Did we mention you’re slowly starving?

So forget having a sex life, social life, parenthood, school, and probably a regular job.

Is that level of leanness worth it?

Having a six-pack doesn’t automatically make you healthy. In fact, getting toolean can be actively unhealthy.

You might end up with amenorrhea, low libido, disordered eating, bones like Swiss cheese, social isolation, and a host of other problems.

Some elite bodybuilders rely on drugs like stimulants, diuretics, and other drugs just to keep themselves going.

Many folks even rely on cosmetic surgery. Which creates its own health risks… and certainly doesn’t add health on its own.

In short, being really lean has almost nothing to do with being really healthy.

Indeed, being too focused on getting lean may lead you away from good health.

Meanwhile, on the subject of six-packs, it might surprise you to learn that even among the super lean, not all abs are created equal.

That’s right. Strip away all the excess fat, and some people will never reveal a magazine cover set of abs.

Why? Because — quite apart from that airbrushing we referred to earlier — we’re all built differently.

Some folks have staggered abdominals. Some have angled abdominals. Some people might really only have four abdominals that are visible no matter how lean they get.

Don’t believe us? Go to any amateur physique competition for a first-hand view.

Who knows? The experience might prove enlightening. It might even contribute to greater body acceptance and self-compassion.

Because what you’re sure to notice is that in real life, nobody’s “perfect”.  Not even elite bodybuilders and fitness competitors.

Getting clear, getting real

Clarity is essential in change.

If you think you may want to change how much body fat you have, start by getting a clear idea of where you’re at.

• Figure out your goals and priorities. If you don’t know what your priorities are, now’s a great time to explore that.
• Decide what you’re willing to do right now in order to serve those goals and priorities. Why?
• Decide how often, and how consistently, and how precisely, you’re willing to do those things.
• Decide what you’re not willing to do right now. Why not?
• In the above steps, be brutally honest and realistic yet compassionate with yourself.

Now you have your action plan.

And you know where you are on the cost-benefit continuum.

In the table above, we’ve provided rough estimates for what it might take to achieve specific levels of leanness or muscularity — or even simple health improvements, like getting off medications.

This is just a general guide. It’s a start. Something to get you thinking.

You may need more tailored guidance or coaching. Age, gender, genetics, medical conditions, and pharmaceuticals can all affect what you’ll need to do to get and stay lean.

If tracking your body fat is important to you, make sure you have a valid way to do it, such as a skinfold caliper measurement by a trained professional. If you don’t care, and use other indicators like your belt notches, that’s cool.

What to do next

1. Take the long view

Whatever change you want to make, remember: It will take time.

Eating one big, rich meal won’t make you wake up overweight. Fasting for 24 hours won’t give you six-pack abs.

A simple plan followed consistently is better than a complex plan followed intermittently.

2. Review what’s involved

To reduce your body fat from unhealthy to healthy levels

You only need to make a few changes, and follow them about 80% of the time.

To go from normal to reasonably lean

You need a few more changes, and a bit more consistency.

Now you might need to eat protein and veggies at every meal, and get 7+ hours of sleep 85% of the time.

To go from lean to very lean

You’ll have to put in more time and more effort. Plus, you’ll need to follow your plan even more consistently — with almost obsessive accuracy.

This means adding a few more habits, such as monitoring fat and carbohydrate intake, and exercising at least 5 hours per week 95% of the time.

For instance, if you eat 4 meals per day, in any given month you’ll need to ensure that 114 of your 120 precisely calibrated meals are perfectly executed, in order to achieve your desired level of leanness.

That’s a serious commitment right there.

3. Get clarity on what YOU want

Review the “getting clear, getting real” list.

What matters to YOU?

What are YOU willing to do… or not? Why?

There’s no right answer. What’s most important is that you understand what it takes to get a certain outcome.

And now YOU have the power to choose. Healthy, athletically lean, or super lean: It all depends on your priorities and goals.

Now you can make the decisions — and get the body you really need, while still living the life you want.

[Bonus: We created a cool infographic that summarizes this article. Click here for: The cost of getting lean illustrated. Is it really worth the trade-off? If there’s someone you think might benefit from seeing it, please pass it along.]