October 23, 2017

Your Slow, Super Efficient Guide to Weight Loss – Part II

Spring is almost here!  Before you know it, it’ll be time to pack those sweaters away and put on those pretty skirts, dresses and shorts.  And for you guys, not too much of a change-up in wardrobe I know, but we do have one thing in common.

We ALL want to be slimmer when the weather gets warmer!  We feel better about ourselves and how we look in our clothes when we shed a few pounds.  Equipped with our new year’s resolution and gym membership, we’re on track to have a beach body by summer.  But is it really feasible to do so in 4 months?

It all depends.  It depends on what you are eating, how much weight you need to lose, if you are exercising and if you are consistent with your eating and exercise regime.  I’ve learned several things since I last blogged about weight loss, and I want to share them with you:

  1. Stop believing the infomercials and fitness ads.  There is no pill, powder, shake or liquid that is going to instantly make you look the way you want.  We have to realize there are no short cuts.  Furiouspete123 on youtube has a video that exposes advertisements on weight loss gimmicks.  Most of those commercials are shot in the same day.  The models bloat themselves after taking the “results” pictures.  Know this: if you are not going to put in the work a pill or potion won’t help, especially not for the long term.  I used to think I needed extra protein to build muscle and a fatburner to lose flab.  Since I’m what’s called an ecto-endo body type (skinny-flabby), I don’t build muscle very well.  I was eating the suggested amount of protein (1 gram per pound), so I was consuming roughly 120-180 grams of protein per day.  What I didn’t realize is that the protein wasn’t metabolizing because I wasn’t doing enough cardio. I ended up gaining weight instead of losing it, even though I was firmer from lifting weights.  Protein helps with muscle-building but not necessarily with weight loss.  So I was building muscle but not losing any weight, and my goal was to do both.  I thought about using a fatburner but they scare me.  The few times I tried them I experienced a racy heart and insomnia from the caffeine.  I’ve conceded to the fact that I need to run more, even though I hate it with a passion.  But the old ways are truly the best ways, and I’ve noticed a difference already.  I’ve increased my cardio from two days to four.  I am now aiming for five.
  2. Don’t underestimate how hard it is to lose weight and to maintain your goal weight.  I just finished “What Got You Here Won’t Get You There” By Marshall GoldSmith (I’ll do a book review in another post) and he did an excellent analysis on goal setting and goal achievement.  He applied his principles to weight loss and listed the following reasons why people do not succeed in their weight loss goals: time, effort, distractions, rewards and maintenance.  According to GoldSmith (best-selling author, business professor at Dartmouth and top executive coach), these 5 reasons are commonly underestimated and are ultimately why we fail at our weight lost goals.  My achillies heel had been time, effort and distractions.  But no more!
  3. My Fitness Pal.  It’s an app you can download on your phone.  After you download and create an account, you plug in your current weight and your goal weight.  It then tells you how many calories you are allowed each day based on how many pounds you want to lose per week. I lost about 3 pounds last week!  My fitness pal is great for me because I can also see what nutrients I need to get in before the day is out.  It also made me aware of how much dining out was a hinderance to my progress.  I know I promised pictures but I accidentally erased my November pictures when I restored my computer to factory condition (I forgot to back up years worth of pictures and my favorites). I will put some up though, I promise!  I’ve put on some muscle but I  have quite a ways to go…wish me luck!

I’d like to close this post with the picture below.  I got it from my friends RawTwins on facebook.  If we would take the time to eat properly, we’d be 70% to goal.  Instead of stopping off at a fast food place after a long day’s work, I now take cucumbers, carrots and grapes to work and make sure I am drinking 80 to 100 ounces of water per day.  That’s only 5 to 7 water bottles!  You can do it!  Remember, what you put inside yourself is a reflection of who you are!

-KB

You Are What You Eat - Courtesy of RawTwins

Are You On The Balcony Or In The Basement?

Be like the goldfish "Carpe diem!"

When I came across the analogy of balcony verses basement people I was immediately intrigued.  Judy Landorf, author of Balcony People, used an interesting metaphor comparing balcony and basement people to the likes of living in a fishbowl.  In her analogy two-thirds of life is at the bottom, in the murk and grime of the bowl.  Remaining forms of life are at the top.  Basement people are in the murky water and balcony people in the clear.

To piggyback off Landorf, we can metaphorically compare basement people to scavengers.  They wait for opportunity to come to them.  They settle for what’s left and will fight for scraps.  If you know anything about scavengers you know they always operate in survivor mode.  Since two-thirds of the population is at the bottom, one can expect slim pickings.  This is probably why there is so much trickery, back-stabbing, clawing and scratching in the world.  Crabs in a barrel!

Basement people are pessimistic.  They are uncertain of their future because they can’t see through the murk of their environment. They feel like they’ve been denied opportunity and never caught a break.  In fact, they feel oppressed.  Ironically their sense of oppression makes them oppressors.  They will tell you that you can’t or you shouldn’t because they wouldn’t.  They do not realize they are mentally bound and their way of thinking is the only reason why they are at the bottom.   Basement people lack the ability to break free from mental bondage because they do not have confidence or faith.  They will not be genuinely happy for you and will offer little support.  Their discouraging behavior stems from their fear of you changing and leaving them behind.

Balcony people are just the opposite.  They are go-getters!  They will not wait for opportunity to fall in their laps.  Like fish swimming to the top of the bowl when food hits the water, balcony people jump on opportunity.  Since there’s room at the top there is plenty to choose from and plenty to go around.  There is no reason to fight, scheme or manipulate.  Seeking higher ground gives balcony people a clearer vision.   They are confident in themselves and do not need to take from others to be happy or to survive.  Balcony people are ambitious, supportive and encouraging.  They will be your biggest fans because they know their success comes at their own hands and that the harvest is ripe.

Balcony and basement people both have the power of transference.  When you associate with people who complain and are complacent you will start to see life from their point of view.  If you fortify your circle with people who are inspirational and optimistic you will share their sentiments.  Basement people are toxic and should be not be allowed space in your head, heart, or life.

Before you start cleaning house on your facebook friends list and unfollowing folks on twitter, examine your own heart.  We often don’t see our own flaws because we are mentally bound ourselves.  Ask yourself these questions:

  1. Are you self-motivated?
  2. Are you genuinely happy for others and supportive of their ambitions?
  3. Do you wait or make opportunity?
  4. Are you confident in yourself and is your faith strong?
  5. Are you part of the problem or part of the solution?