Well what is it that makes one person more successful at reaching their goal over another?
Let me throw some words out there that come to mind:
CONSISTENT
PASSION
DEDICATION
COMMITTMENT
FOCUS
DRIVE
MOTIVATION
DESIRE
Out of all of those listed, I have to say that being CONSISTENT and COMMITTED are the two most important factors that will result in your SUCCESS.
AGAIN...remind yourself of your GOAL and WHY you want to reach that goal. the WHY part of the equation will help to give you the PASSION, DRIVE, MOTIVATION, and DESIRE to be successful. FOCUS goes right along with COMMITTMENT...if you are committed, you will keep your goal a daily, hourly focus.
I'd LOVE to hear about your goals and get more active in your journey to your goal. Your goal can be anything that you want to accomplish...whether it's eating more fruit each day, losing the baby weight, getting more energy, getting a six pack, loving your body, adding muscle, losing fat, running a marathon, learning how to lift correctly, sleeping more...ANYTHING GOES!
Keep my posted on your experience as we go through this journey together! ASK for help and I will help you. :)
9 comments:
Hi Caitlin,
I am a recent college graduate and while I spent my time at UConn often in the gym, it looks like I didn't step a foot into the place! Now that I have a new lifestyle, I'm ready to change this!!!!
I have two goals that have been on my mind:
1. Get BIGGER and CUT and be able to NOTICE the changes!
2. Complete a competitive race before the summer ends - 5k, 10k, etc?
I want to RE-DEFINE my fitness!!!! Your thoughts???
ALSO -
I've been trying to eat healthier during the week because I tend to break the good streak on the weekends (ahh!!)
What are some easy eating habits that I can adapt, i.e. daily meals or snacks?
Thanks!
Hi Mike! Awesome goals and GREAT questions!
To address your first goal: Make sure you a lifting in sets of at least 4 and reps of 12 or less. That is going to break down the muscle (make microtears) and then protein will go in and rebuild those tears. This is going to make your muscles more dense and therefore, build muscle which will give the appearance of larger muscles.
Getting cut will mean you shedding body fat. The best way to do that is to increase the amount of calories you are burning and/or decrease the amount of calories you are eating.
In building muscle, to be able to add mass you will need to eat enough calories so that you are not going to break down the muscle for energy. SO make sure you are eating enough food...perhaps 6 small meals a day or 3 full meals and 2 snacks so that your muscles are able to build and recover. :) Lots of green vegetables and lean protein (do not go over board though on the protein...consume about .8g/kg of body weight).
.8 grams per kilogram will look like this... For example, a 160# man will need to consume (160/2.2= 72.2 grams of Protein per day). This goes for women as well!
But to be honest, I've seen men build muscle without even counting their protein grams per day. The lifting him and I did was full body, 3x per week. I started him at 4 sets of 12 and we increased sets and decreased reps about every 6-8 weeks to vary the workout.
You will burn SO many calories doing 3x per week full body work outs.
I think that should just about do it for your first goal.
2) Your second goal is AWESOME! That's what I'm talking about! GO YOU! I would say let's start you at a 5k assuming you have never done a race before and are not an avid runner at this point. Plus, it's a goal that is achievable for the summer since it is hot and humid...not so much fun to run in but to compete in a 5k it's okay to do!
I would say to start running 1-1.5 miles on Tues and Thurs and then do your lifting MWF. Each week increase by a half a mile. In about 3-4 weeks you will be ready to run your 5k. Perhaps do an interval run on a Sat/Sun ...walk run walk run. Intervals are great for runners because your body is never able get used to either walking or running since you are switching it up every couple minutes or so.
AS for your nutrition question...I would say to look at each meal you have (3x per day) and look to see if you have the following parts: something with protein, a veggie, fruit, and a complex carbohydrate (WHOLE GRAINS). If you can check all of those off of your list...that's a solid meal! Eat until you are comfortable and no longer hungry and then stop. :) Eat every 3.5-4 hours depending on your hunger state.
Any other questions!?
Thanks Mike for your wonderful questions and goals! Thanks for sharing! Keep me posted on your success! WHAT 5K are you signing up for? Want me to come meet you and run with you!???
WOW! Just what I needed, thank you Cait! I've been doing mostly 3 sets when I exercise so I'm sure I'll begin to see changes when I go with 4.
What kind of weight would you say? Comfortable so I can complete all 12 reps? Or enough that I'm pushing myself and doing less sets - that's what I heard to do in order to build mass. IDK!?
Next thing - I've been doing cardio before lifting because it's a good warm up, usually just one mile. I'll go up next week to 1.5 and so on! The race is called the Hartford X-Treme Scramble on Thursday, August 12 at 6 PM! Sounds really cool, they treat you to food and beer afterwards and the race is along the CT River!
Next thing - My daily routine goes like this...
Breakfast = cereal and OJ, or toast w/PB and OJ
Lunch = (I usually buy) caeser wrap or tuna sub
Dinner = chicken and rice, chicken and salad, salmon and rice, or salmon and salad
Due to my budget I can't go that extravagant on the food, but lemme know your suggestions!
Last thing - What's your view on supplements, i.e. protein or no xplode?
Your the BEST!
-MONK
Hey Caitlin! I have several questions for you, and I really hope you can help me. In case it matters, I am 23 years old, 5'5 and around 125 lbs. I began a goal in March to lost 23 pounds of fat, to tone up my body, and to just be overall healthier. Since then, I have lost 20 pounds by changing my eating habits and exercising. However, it seems that following a strict calorie count and worrying constantly about what I eat is making me extremely unhappy.
I currently eat around 1100 calories a day, and work out for 1-2 hours, 7 days a week. (I lift weights, run on the treadmill, run on an elliptical machine, and do pilates/ab ripper). If I don't work out for a day, I feel terrible. Additionally, I worry that maybe I'm not eating enough calories, but if I eat any more than that, I gain weight, which also makes me feel bad.
My diet consists of 3 meals a day, and sometimes a snack. I eat lots of fruit, lean proteins, whole grains, and some vegetables. The problem is that if I eat anything that is unhealthy (cake, pizza, etc.), my digestion completely stops, I bloat, and feel terrible for a week or more. Is this normal?
My questions are: Is my routine healthy? Is there a way I can occasionally eat sweets and not pay dearly for it? What can I do to be healthy but also HAPPY and not have to be obsessed with counting calories and worrying about everything I put in my mouth? I feel like I'm losing my life to food.
Thank you!!
Hi Jen! Thanks SO much for posting to my blog and asking so many great questions! Thanks for sharing with me and allowing me to help you.
I have some questions to ask you in order to get the full picture (I will not judge you so don't worry...I'm here to help):
1) What do you consider healthy? How would you define being healthy?
2) Why did you want to lose 25 lbs back in March?
3) What made you decide to consume 1100 calories per day?
4)Please provide what your 1100 calories a day consists of...breakfast, lunch, dinner and anything in between.
5) Do you eat the same things all the time?
6) When you do allow yourself to splurge...how much do you eat of icecream, pizza, etc?
7) When you lift weights...how many sets and reps do you usually do? What weights do you use for specific exercises? Machines, free weights, etc.
8) Are you happy now that you are at your goal?
Once you answer these questions I can give you much better advice.
To start, let me explain how your body works. If you drop below 1200 calories a day (this is someone who does not burn any extra calories---so it would be way more for you since you exercise) you are putting yourself at risk of a couple things: 1) putting your body into starvation mode and 2) severely slowing down your metabolism. I'm guessing you don't want either one of those and I will tell you why you don't want to do that.
1) In Starvation Mode, your body realizes it does not have enough of what it needs so the body will have to use its stored parts (usually not fat)to make what it needs (energy) so that you can do the activities that are required in your day to day life (like working out and even digesting your food/beating your heart).
When you are in starvation mode (remember eating less than 1200 calories for an inactive person) you put yourself at risk for holding onto nutrients rather than burning them for energy. Remember your body doesn't know when you are going to feed it or starve it. It has no clue...so it will keep what it needs in order to survive..and in your case, it will keep a lot since this behavior has been going on for a while.
2) Your metabolism has slowed down because you are now burning less calories because your body is now holding onto anything it can and is using less....so when you talk about eating pizza or going above 1100 calories...that's what is happening...your body is holding onto it because it needs that energy to maintain itself.
Alongside all of this you are exercising 1-2 hours a day and not replenishing your body with the nutrients it needs to maintain life...so again, your body is going to hold onto all it can.
Long story short, you are basically doing the opposite of what you want to do.
Another point, your body needs a day off. I don't mean a day off of eating or exercising...but a day off of hard core exercising like it seems you are doing. You need to let your muscles recover so that they can do the activities you are requiring them to do.
I have so much more advice for you but I want to see your answers to my questions first before I go on...
Hope to hear back from you soon! I have so much more to write to you!
Wow, thank you so much! I had heard that you shouldn't drop below 1200 calories, but my body fat percentage is at 18%, so I didn't realize what I was doing was wrong. Here are my answers to your questions:
1) What do you consider healthy? How would you define being healthy?
A.) I would define healthy as being fit, feeling good, having energy, and being happy with life. A healthy body should be able to live life to the fullest.
2) Why did you want to lose 25 lbs back in March?
A.) I wanted to be more in shape, and I wanted to fit better into clothes, and feel better about what I saw in the mirror.
3) What made you decide to consume 1100 calories per day?
A.) I'm not sure. I think maybe it was just the number at which I saw myself starting to lose weight, so I used it as a guideline. And when I eat over that amount, I feel guilty, like I'm doing something wrong because I gain weight again.
4) Please provide what your 1100 calories a day consists of...breakfast, lunch, dinner and anything in between.
A.) Here is a normal menu for me:
Breakfast: 2 slices whole wheat toast (60 calories each) w/ 1 tbsp of 35 calorie Jam
1 egg, scrambled
Lunch: 1 can of chunk light tuna
Breyer's Light Yogurt
Banana
Dinner: 1/2 baked chicken breast (boneless/skinless)
1 Medium sweet potato
1 cup of grapes and strawberries
Snack: 1 cup Sugar free Pudding, 1/4 cup organic raisins
And if I were still hungry later at night, I would likely have 1 Cup of multigrain cheerios with 1/2 cup of skim milk
5) Do you eat the same things all the time?
A.) Generally, yes. I try to mix it up a little bit. I might have oatmeal for breakfast with some grapefruit, or a turkey sandwich at lunch, and whole wheat pasta or salmon for dinner. But basically, it all rotates around the same things.
6) When you do allow yourself to splurge...how much do you eat of icecream, pizza, etc?
A.) My most recent example would be eating 3 pieces of pizza and a piece of cake in the same day.
7) When you lift weights...how many sets and reps do you usually do? What weights do you use for specific exercises? Machines, free weights, etc.
A.) I generally do 3 sets of 10 reps. I don't usually use free weights, but I use most of the machines available for arms, legs, and abs. (I'm not sure of the specific names but there are 11 machines in all). I work arms first, then move on to legs and abs. While I am there I will also do 20 pushups and as many pull ups as I can at a time (usually around 3-5).
8) Are you happy now that you are at your goal?
A.) Sometimes. I am happier being a smaller size, more toned, and being stronger but I feel as though I've traded a lot of free-spirited happiness just to be in shape. I am a lot more stressed out these days, and I feel stuck. I can't go back to eating the way I used to, but I'm clearly not doing something right. I am afraid to start increasing my calories as it seems like you will suggest, because I'm scared it will get rid of all the results I've worked really hard for.
Again, thank you so much for your advice.
Hi Jen! It sounds to me like you have a great grasp on what health means,however, you being so concerned with a number on a scale, concerns me and should concern you as well.
I've been in your same position before within the last 6 years. I can say that it only goes downhill from here unless you adapt a new mindset about nutrition and exercise.
The reason why we eat food is for energy.The reason why we exercise is so that we keep our muscles, bones, heart, lungs, and mind healthy and strong. When we approach it this way, then we feel better, look better, have more energy, and it doesn't consume our lives.ON the flip side, if we obsess about it, it can ruin our lives, which is one of the reasons I wanted to start this blog. SO thank you for allowing me to do this.
What would happen if you were not 125 lbs?What does that weight mean to you? What if you were 130-135 lbs, looked better than you do today,have more energy,and are more happy because you are fully living life to the fullest and not through a diet journal and such regimented parameters. I had to face this fact myself.I chose the better of the two options and I have to say,life is much better on this side.
I eat what I want (meaning frutis, veggies, whole grains, etc etc) and I don't count any calories, exercise everyday and do various activities, and have lost body fat, increased my lean muscle, strength, and have more energy to do the activities and things I enjoy.Speaking of body fat, for women 20-30 years old, it is considered healthy to be between 20-30% body fat. If you drop way below that amount, you are at risk for amenorhhea(loss of period)and also decreased fertility. You must vary your diet in order to be at optimal health.Color wise, choices of veggies, fruits, whole grains, and protein sources because they all have something different to offer our bodies.On a side note, you being happy is most important.I think being happy is worth changing your mindset about your body, the number on the scale, diet and calorie intake, and exercise amount. At this point, you need to start listening to your body. Meaning, feed it when it's hungry, and feed it enough so it doesn't feel like you are starving it. Also, the fact that you are so active, means that your body is constantly reparing itself which takes more energy. It makes sense right? Food=energy. Food is not the devil or the enemy. I can tell that you are dedicated to making your healthier and happier...the fact that you are reaching out to me is the most important step besides admitting it to yourself. I'm proud of you for admitting it...that you need help and that you cannot continue with the path that you are on.
If you want to increase your metabolism, you need to eat more healthful food. Increasing your metabolism will make it that much easier to maintain what you've already accomplished. Let's keep talking so that one day if you have that piece of cake or pizza, it's not going to hit you so hard. TRUST ME, I am living breathing proof that this will work. Please take my advice and I look forward to hearing from you soon that you are happier, healthier, and have a more balanced mindset. Love your body, take good care of it, and listen to it...it will respond the way you hope it will. I'm going to give you a challenge.Sign yourself up for a race to do in Aug/Sept...a tri,walk,5k,10k, etc etc. Work towards a healthier goal for YOU....to make you feel SUCCESSFUL. Also, try not writing down what you eat and/or keeping track of it in your head...it will take some time. It will happen though so be patient. Learn how to fuel yourself based on how you feel and what you feel you need.Get back in touch with your body. Try to disregard the scale...it doesn't know muscle from fat from water.I don't know where you live but I could help pick a race for you and perhaps even meet you there! Keep me posted on a regular basis.I have so much faith in you. YOU CAN DO THIS. Take the steps to make you happier and I promise, you will never look back. :)
Hey Cait,
I love the blog, it's great stuff (I won't take any credit for your writing given I don't think I had you in class at MRHS:. This last post really resonates but my question is if I'm not suposed to be concerned about the number on the scale how do I measure my progress? I'm really fustrated today because I ran 2.5 miles yesterday AND spent 2 hours running around at rugby practice and the scale says I gained a pound! Gggrrr
-Mo
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