Disclaimer
– This post is because I want to help you, honestly, I truly want to
help you, that is why I do what I do and why I’ve been doing this for
many years – to help people get better! So…. if you easily get
emotionally hurt, or offended, or love the idea of ‘participation
trophies’, or whatever other reason people have to not face the truth,
PLEASE DO NOT READ ANYMORE, click the back arrow and go back to whatever
or wherever Google will take you.
Ok… so my worthless .02 cents….. I’m going to break this down into 3 parts;
1-mindset,
2-exercise;
3-nutrition.
1 – Mindset:
In the 8 weeks becoming "better" is the goal, that’s the “end game”, period! … and an understanding that health and wellness is a lifestyle and a continuous process, it never finishes, it never ends, it never ends, let me repeat in case you didn’t hear me, IT NEVER ENDS! The “end game” is what I think we are all looking for, or should be looking for. Not just a long life but a better qualitative life. That comes about with general health and wellness action steps. In today's world we know one thing is for sure, we all will die, but there is a slight trend that we are living longer than before, but when we die, how we die and what we do up until we die is directly related to what we do during the time we have until we die. Health and wellness can and will promote a longer and better life, proven fact, average age at death in 1960-about 70 yrs, in 2015-about 80 yrs, actual science, (However, I also read it on Facebook from many self proclaimed internet “fitness experts” geniuses who have no education, or proven research, and who claim to know about these things that they read in another non qualified persons’ Facebook blog, like protein amounts and carb cutting and other bullshit topics they talk about with no validity, they just post it because they can). Sorry for the rant on almost EVERYONE on Facebook nowadays; because real data, and real science is learned in SCHOOL and in TEXBOOKS, and those smart people have no time for irrelevant “look how much I know” bullshit postings. As I said, when and how you die (for the most part) is up to you. I want to live as long as I can, but more importantly I want to be as healthy and as active as I can until that point, if it’s 90, and I'm out walking and playing with grandkids and riding bikes, and boating, then that's fine; but I sure as hell don't want to live until 90 and in a nursing home in a wheelchair because I don’t have the structural integrity or physical capacity to stand or walk or dress myself for the last 20 years of my life, and after plying BINGO I sure as hell don’t want to have to call someone to wipe my ass because I was too lazy or too lazy, or too lazy, or too lazy, or even too lazy to take care of my health while I had the opportunity. Priorities people, priorities, win only an 8 week challenge... next have my ass wiped... or ride Harleys and go to tee ball games at 90… tough call huh?
2- Exercise:
It takes effort, as well as a little effort, and sometimes more than other times, a little effort, not to mention some effort. Along with all of those things I just mentioned, it takes an understanding that consistency is key, (8 weeks = 56 days… 60 years of consistency = 21,840 days). Lastly, but surely not least, it takes making sure you cover all the bases (cardio respiratory fitness, strength building, mobility, flexibility, agility and recovery). There is a simple way to look at it; if you are not in good cardio respiratory, you are in bad cardio respiratory condition; if you are not strong, you are weak; if you don’t have mobility, you have less maneuverability; if you are not flexible, you have limited range of motion; if you don’t have agility, you have a higher level of clumsiness; if you are not recovered (proper food and rest), you can’t put the effort you need into it to maximize the desired result. There is a thing called a “comfort zone,” that’s a place where most love to live, and stay-even during exercise,…. all while snacking on ‘low fat’ muffins, drinking Chianti, only having a bite or two of cheesecake, and sucking down that deliciously tasting Caramel Pumpkin Spice Mega Grande Macchiato ‘skinny lite’ coffee with their veggie omelet (with cheese, bacon, hollandaise sauce and guacamole). Sound familiar…? I hope not! (maybe this should’ve been in the nutrition section to come…?)
Exercise effort/intensity… Sweat, it’s what happens when we're hot, we sweat. Oh, and that 15-20 minutes of “effort” that you actually / possibly put in 2-3 times per week…not enough, nope, don’t fool yourself and think it is. Hold on you might say, I saw on Facebook / the internet that it says all you need is about that amount time.. oh wait, I’m sorry, that was on the “thigh master” and “8 Minute Abs” infomercial. That wet stuff, the sweat, the moisture, it’s purpose is to evaporate and cool us off because our core body temperature is elevated… a result of effort. Please don’t tell me you are “working hard” if you don’t look like you just got out of the “Naked and Afraid” jungle being chased by lions after workout! Science has proven that an increase in body temperature is associated with a higher metabolic rate, and higher body temperatures speed up metabolism. Please join me and train with me and my group once please, it’s on me. 18 or 80, male or female, blonde or brunette, short or tall, big or small, it will EDUCATE YOU, and don’t bring the Macchiato!
3-Nutrition:
Suck it up and deal with not eating what you want to eat, period. You can give me every excuse in the world and it’s nonsense, 100% nonsense. No matter how you cut it, you need to be in a caloric deficit to drop scale weight. My formula is that number of “needed” calories is and should be based on your lean body mass, not the current number on the scale, if you have 30% bodyfat you need to subtract 30% of your weight as “needed” calories for maintenance. If you want to lose weight, that adjusted number needs to be decreased by about 500 calories per day! Scenario…. Person A - WTF Greg, I am supposed to only eat 910 calories a day if I do that! Me – ok, good, you are now eligible to teach 5th grade math, enjoy your 910 calories! Person A – No way can I live on that. Me – Bull, I’m 250 pounds, if I can live off 1300 calories a day, you sure as heck can live off 910 calories a day for this! Is it easy, no, is it doable, yes. Is it going to take meal prep and planning, yes, do you over eat now, yes, should you stop over eating, yes! Do you know that almost anywhere you go for a meal out to eat you are probably about 600-800 calories for that one meal! Holy crap, that’s almost my total daily intake, yupperoo! Now….., don’t tell me that you need the extra calories / more calories for workout because you workout so hard (see above for refreshing), or your muscles needs more because you have more muscle now. No, the structure of your intake needs to be higher in protein / carb percentage than someone with less muscle. (100 grams of clean protein is only 400 calories… are you eating 100g of clean protein? negative charlie, negative; 100 grams of clean carbs is only 400 calories – that’s 3 baked potatoes per day... so you are telling me that 3 chicken breast and 3 potatoes per day is only 800 calories?)….. bingo Mrs. Jones (my 5th grade math teacher). Do I have to eat like this for the rest of my life? No! But if you want to lose weight/fat you have to sacrifice, and whether or not you want to do it is up to you.
And here lies the root of most failures….. it’s temporary, it’s only for a specific temporary reason, like this 8 week challenge. But it’s your 8 week challenge Greg! Yes, I’m at fault, I take total responsibility for giving you a jump start and trying to show you that it takes commitment and focus for an extended period of time to “get better.” Could I have done a 3 week challenge like the ones we’ve done before, sure, those work, and work well, but in an 8 week time frame I hope you see that this is a process, and a modification in a way to become healthier and continue on a path to fitness and wellness. These 8 weeks will be over in a blink of an eye, keep blinking and 8 week periods of “getting better” will continue to go on and on, stay on track/get on track, you should do it, you can do it! ….
Or prepare to press the “call button” in the wonderfully scented ammonia bathroom above the handicap railing at “Le Chattaeu del Wiping” located at 1 Creamed Corn Lane!
Yours in health,
Greg
gregdirenzo.com
Ok… so my worthless .02 cents….. I’m going to break this down into 3 parts;
1-mindset,
2-exercise;
3-nutrition.
1 – Mindset:
In the 8 weeks becoming "better" is the goal, that’s the “end game”, period! … and an understanding that health and wellness is a lifestyle and a continuous process, it never finishes, it never ends, it never ends, let me repeat in case you didn’t hear me, IT NEVER ENDS! The “end game” is what I think we are all looking for, or should be looking for. Not just a long life but a better qualitative life. That comes about with general health and wellness action steps. In today's world we know one thing is for sure, we all will die, but there is a slight trend that we are living longer than before, but when we die, how we die and what we do up until we die is directly related to what we do during the time we have until we die. Health and wellness can and will promote a longer and better life, proven fact, average age at death in 1960-about 70 yrs, in 2015-about 80 yrs, actual science, (However, I also read it on Facebook from many self proclaimed internet “fitness experts” geniuses who have no education, or proven research, and who claim to know about these things that they read in another non qualified persons’ Facebook blog, like protein amounts and carb cutting and other bullshit topics they talk about with no validity, they just post it because they can). Sorry for the rant on almost EVERYONE on Facebook nowadays; because real data, and real science is learned in SCHOOL and in TEXBOOKS, and those smart people have no time for irrelevant “look how much I know” bullshit postings. As I said, when and how you die (for the most part) is up to you. I want to live as long as I can, but more importantly I want to be as healthy and as active as I can until that point, if it’s 90, and I'm out walking and playing with grandkids and riding bikes, and boating, then that's fine; but I sure as hell don't want to live until 90 and in a nursing home in a wheelchair because I don’t have the structural integrity or physical capacity to stand or walk or dress myself for the last 20 years of my life, and after plying BINGO I sure as hell don’t want to have to call someone to wipe my ass because I was too lazy or too lazy, or too lazy, or too lazy, or even too lazy to take care of my health while I had the opportunity. Priorities people, priorities, win only an 8 week challenge... next have my ass wiped... or ride Harleys and go to tee ball games at 90… tough call huh?
2- Exercise:
It takes effort, as well as a little effort, and sometimes more than other times, a little effort, not to mention some effort. Along with all of those things I just mentioned, it takes an understanding that consistency is key, (8 weeks = 56 days… 60 years of consistency = 21,840 days). Lastly, but surely not least, it takes making sure you cover all the bases (cardio respiratory fitness, strength building, mobility, flexibility, agility and recovery). There is a simple way to look at it; if you are not in good cardio respiratory, you are in bad cardio respiratory condition; if you are not strong, you are weak; if you don’t have mobility, you have less maneuverability; if you are not flexible, you have limited range of motion; if you don’t have agility, you have a higher level of clumsiness; if you are not recovered (proper food and rest), you can’t put the effort you need into it to maximize the desired result. There is a thing called a “comfort zone,” that’s a place where most love to live, and stay-even during exercise,…. all while snacking on ‘low fat’ muffins, drinking Chianti, only having a bite or two of cheesecake, and sucking down that deliciously tasting Caramel Pumpkin Spice Mega Grande Macchiato ‘skinny lite’ coffee with their veggie omelet (with cheese, bacon, hollandaise sauce and guacamole). Sound familiar…? I hope not! (maybe this should’ve been in the nutrition section to come…?)
Exercise effort/intensity… Sweat, it’s what happens when we're hot, we sweat. Oh, and that 15-20 minutes of “effort” that you actually / possibly put in 2-3 times per week…not enough, nope, don’t fool yourself and think it is. Hold on you might say, I saw on Facebook / the internet that it says all you need is about that amount time.. oh wait, I’m sorry, that was on the “thigh master” and “8 Minute Abs” infomercial. That wet stuff, the sweat, the moisture, it’s purpose is to evaporate and cool us off because our core body temperature is elevated… a result of effort. Please don’t tell me you are “working hard” if you don’t look like you just got out of the “Naked and Afraid” jungle being chased by lions after workout! Science has proven that an increase in body temperature is associated with a higher metabolic rate, and higher body temperatures speed up metabolism. Please join me and train with me and my group once please, it’s on me. 18 or 80, male or female, blonde or brunette, short or tall, big or small, it will EDUCATE YOU, and don’t bring the Macchiato!
3-Nutrition:
Suck it up and deal with not eating what you want to eat, period. You can give me every excuse in the world and it’s nonsense, 100% nonsense. No matter how you cut it, you need to be in a caloric deficit to drop scale weight. My formula is that number of “needed” calories is and should be based on your lean body mass, not the current number on the scale, if you have 30% bodyfat you need to subtract 30% of your weight as “needed” calories for maintenance. If you want to lose weight, that adjusted number needs to be decreased by about 500 calories per day! Scenario…. Person A - WTF Greg, I am supposed to only eat 910 calories a day if I do that! Me – ok, good, you are now eligible to teach 5th grade math, enjoy your 910 calories! Person A – No way can I live on that. Me – Bull, I’m 250 pounds, if I can live off 1300 calories a day, you sure as heck can live off 910 calories a day for this! Is it easy, no, is it doable, yes. Is it going to take meal prep and planning, yes, do you over eat now, yes, should you stop over eating, yes! Do you know that almost anywhere you go for a meal out to eat you are probably about 600-800 calories for that one meal! Holy crap, that’s almost my total daily intake, yupperoo! Now….., don’t tell me that you need the extra calories / more calories for workout because you workout so hard (see above for refreshing), or your muscles needs more because you have more muscle now. No, the structure of your intake needs to be higher in protein / carb percentage than someone with less muscle. (100 grams of clean protein is only 400 calories… are you eating 100g of clean protein? negative charlie, negative; 100 grams of clean carbs is only 400 calories – that’s 3 baked potatoes per day... so you are telling me that 3 chicken breast and 3 potatoes per day is only 800 calories?)….. bingo Mrs. Jones (my 5th grade math teacher). Do I have to eat like this for the rest of my life? No! But if you want to lose weight/fat you have to sacrifice, and whether or not you want to do it is up to you.
And here lies the root of most failures….. it’s temporary, it’s only for a specific temporary reason, like this 8 week challenge. But it’s your 8 week challenge Greg! Yes, I’m at fault, I take total responsibility for giving you a jump start and trying to show you that it takes commitment and focus for an extended period of time to “get better.” Could I have done a 3 week challenge like the ones we’ve done before, sure, those work, and work well, but in an 8 week time frame I hope you see that this is a process, and a modification in a way to become healthier and continue on a path to fitness and wellness. These 8 weeks will be over in a blink of an eye, keep blinking and 8 week periods of “getting better” will continue to go on and on, stay on track/get on track, you should do it, you can do it! ….
Or prepare to press the “call button” in the wonderfully scented ammonia bathroom above the handicap railing at “Le Chattaeu del Wiping” located at 1 Creamed Corn Lane!
Yours in health,
Greg
gregdirenzo.com
