This week’s content looks at how you can succeed in your diet goals and how 30 minutes a day is enough to improve your fitness.
#1: Your diet will most likely fail, do this to succeed
A stressed metabolism is always going to win the war of willpower– Jade Teta
Dr. Jade Teta, an expert in muscle and metabolism optimization as well as personal development, was interviewed by the Power Project. He has a holistic but very practical approach to diet and weight management. Understanding metabolism and how it fits into your personal fitness goals and lifestyle is key. His goal is to have you keep your SHMEC (sleep, hunger, mood, energy, and cravings) in line. Without the proper mindset and work on your inner self, your diet will fail to yield the results you want.
Here’s how you can succeed with your weight management goals:
- Be a “metabolic detective”. Investigate how you feel and how your body reacts to certain foods. Couple this with blood work to understand what certain foods do to your physique, mental state, vitals (blood pressure, heart rate etc..), and blood markers.
- Eat nutrient dense foods. Eat specifically to control hunger and cravings by eating nutrient dense foods in the form of soups, salads, scrambles, shakes and stir fries (aka the five “S”).
- Eat protein and fiber first. After that, consider eating carbs. By eating protein and fibers first you will be more satiated and less likely to overeat.
- Rethink why you eat. Think about diet as eating first for health and nutrients. Then add salt, sugar, carbs and alcohol as a way to make your diet livable and sustainable.
- Get comfortable with hunger. Hunger is a very natural process and sometimes good. Understand hunger, build a relationship with it, and get used to the feeling.
- Identify your bad food triggers. Figure out what triggers you to eat poorly and then address those cues. Oftentimes this could be stress related.
- Choose your purpose in life. Having a purpose in life will alleviate depression and help you make better choices. Your purpose in life is not found, it’s chosen from your unique skillset and personal pain you’ve experienced in life.
- If you are not losing weight, you are not in a “calorie deficit”.
- If how you are eating throws your SHMEC out of wack, you want to consider another diet.
- It is more important to pay attention to your own body than any specific diet regiment. (i.e. body composition, how you feel, joint pain, inflammation etc…)
- Resistance training is better than pure cardio, although cardio can help more with alleviating symptoms of depression.
- Processed and highly palatable foods will hijack your dopamine system and cause you to eat poorly
- The three M’s that contribute to fitness: Mindset, meals and movement.
- We like to think that we will die surrounded by a group of our loved ones. The truth is many of us will die alone and you want to look back at your life and be proud of yourself on that day.
- Communication tip: Speak in stories, frameworks and acronyms
References, sources and more:
#2: 30 minutes done right can make you a 1 percenter in fitness
I found so much value in short workouts by applying a few different technique and focuses that it actually made those workouts extremely valuable.– Mind Pump
Lack of time is often used as a reason why you can’t work out regularly. But 30 minutes (or less) is really all you need to get in a great workout. The Mind Pump team came up with a list of ways to approach your workouts if you only have 30 minutes or less.
How to approach working out in 30 minutes:
- Master one movement. Focusing on the complexities for 1 movement can yield better results that carryover for other aspects of fitness than just getting sweaty and raising the heart rate for 30 minutes. You can easily spend 30 minutes focusing on a single complex movement like the squat, deadlift, or overhead press. More examples of complex movements include sled work, Turkish get-ups, pull ups or dips.
- HIIT training, done properly. 4-5 exercises, rotated until form breaks down, then rest, repeat cycle. 30 minutes is more than enough.
- Mike Mentzer “Heavy Duty” style workout. Choose a few muscle groups and go to full-rep failure in the six- to nine-rep range, maintain proper form and push sets past failure with forced reps and negatives.
- Body-part focused complex workout. Focus on 1 major body part and perform both isolation and compound movements. Example: Shoulders – 3 rounds of overhead press, standing lateral fly, upright row, rest.
- Frequent daily short workouts. Rather than doing one longer workout there’s tremendous value in doing multiple shorter workouts (10-15 minutes) throughout the day. This helps to interrupt our sedentary lifestyles.
- Focus on mobility. People underestimate the great benefits of mobility. This helps you prevent injury, move better, strengthen joints and improve any imbalances.
- Do something recreational outdoors. Great benefits in doing something small for your health that isn’t a “workout”. This includes hikes, walking your dog and even meditation. This builds momentum to gaining a healthier lifestyle.
References, sources and more:
- Source: 7 ways to get great gains in 30 minutes or less
- Article on Mike Mentzer style workout
- Study on how frequent workouts are better for your heart
- The Ready State – A YouTube channel dedicated to the mobility exercises that can change your fitness life
- Example of a great shoulder workout that can be done in less than 30 minutes
- Athlean X – One of the best YouTube channels for exercises, mobility workouts and more that shouldn’t take you too much time to fit into your life