Ten Simple Ways to Reduce Your Caloric Intake

I’m a big fan of lists. I find most people are. When things are clearcut and straightforward, it’s just easier. Adopt one or two behaviors and you’ve made a significant difference. Adopt them all and you could change your life.

So here we go!

1) Salad dressing on the side

We all know that salads are “good for you.” Well, if they aren’t drenched in high-fat or sugary salad dressings, full of cheese and a fist-sized portion of guacamole, this may be true. How can we moderate those calories? Well, obviously, by omitting them in the first place. But without those flavors, salad loses most of its appeal to all but the most eccentric plant-eaters (like me!).

So here’s what you do: have the salad dressing (oil-and-vinegar-based is best) on the side. For each bite of salad, dip your fork into the dressing, and then go for some greens. Just enough flavor, and a lot more control.

2) Eat before you go out to eat.

This sounds crazy. “I’m going to a restaurant to enjoy delicious foods! Why would I want to fill up beforehand?” The answer is simple: restaurant food is bad for you and it will disrupt your progress 99% of the time.

Why? Because most restaurants add salt, fat, and sugar to everything in order to make it taste better. One such meal can ruin an entire week of otherwise good eating, let alone more than one. Why do this to yourself?

So here’s what you do: eat your healthy foods (you are eating mostly healthy foods day-to-day, right?!) before you go to the restaurant.

That’s right! Your chicken breast, brown rice, and broccoli, or tilapia, sweet potato, and broccoli rabe, or your tofu scramble, chickpea, avocado, and arugula salad, and whole wheat toast with nondairy spread. Get ’em all in there. And then, go to the restaurant and order something healthy. Week: saved!

3) Use cooking spray instead of oil.

Generally, it’s great to eat chicken breast, broccoli, asparagus, or portabello mushrooms, but what about when it’s coated in oil? Is it still healthy?

One tablespoon of olive oil contains 119 calories. let’s say you had one cup of broccoli containing 31 calories, 6 ounces of chicken with 276, and 1/2 cup of brown rice clocking in at 109. Without any oil, that’s about 416 calories.

Let’s say you added one tablespoon of oil to each thing. Your slim-and-trim under-500 calorie meal rises to 773 calories.

So here’s what you do: use cooking spray instead of oil. A 1/4-second spray of Pam contains 0 calories. That’s right. (As you add spray, the calories may rise above 0), so count how long you’re spraying for. But at least there’s a chance.

4) Eat predominantly complex carbs

What is all this chatter about “simple” carbs versus “complex” carbs? In a nutshell, a simple carb has no (or very little) fiber, is less filling, and is more quickly broken down and absorbed by the body.

A complex carb, on the other hand, does contain significant amounts of fiber, is more filling, and is slowly digested by the body. Based on these criteria alone, you can see why complex carbs are more complementary to calorie control.

So here’s what you do: white bread becomes wheat bread. Breakfast cereal becomes oatmeal. White potato becomes sweet potato. White pasta becomes whole wheat pasta. White rice becomes brown rice. Don’t complain about it! Just do it! (or just don’t eat bread, cereal, pasta, potatoes….your choice!)

5) Keep a food journal

Just knowing that you’re going to have to relive all of your food choices can make a difference. If you don’t want to see it in your book, keep it off your plate!!!

Here’s what you do: use a notebook, your phone, apps like MyFitnessPal, whatever it takes. Do it at every meal, at the end of the day, or whenever works for you. Just write it all down, somewhere, somehow, right here, right now!

6) Avoid alcohol

Alcoholic beverages contain 7 calories per gram of alcohol. A “standard” drink—12 ounces of beer, 5 ounces of wine, and 1.5 ounces of distilled spirits—each contains 14 grams of pure alcohol. That’s 98 calories per drink. Ok, not that big a deal (unless you have five of them….)

But what may be even more impactful about alcohol is its effect on metabolism. Your body has a harder time absorbing nutrients from food when there is alcohol in your system. Your metabolism can also slow, contributing to weight gain and undermining your hard work in the gym.

So here’s what you do: follow Number 7.

7) Drink water, and more of it

Sooo many empty calories come from beverages. Soda, juice, beer, sweetened ice tea….there is very little nutritional benefit to drinking these with any regularity. Let’s say with breakfast, you have a glass of OJ: 112 calories. Then, with lunch, you have a glass of soda: 140 calories. Then, with dinner, a glass of 2% milk: 122 calories. Then, after dinner, a cocktail: 150 calories. That’s 500 calories!!!

Nowadays, we hear more and more about how often thirst is mistaken for hunger. And guess what? It’s true! Also, stress becomes more pronounced we’re dehydrated, which compounds this effect.

So here’s what you do: buy a portable water container, or buy bottled water (just make sure to recycle!) and drink water all day, everyday!!!

8) Drink black coffee or tea

Caffeine addiction is no picnic, but at least it can boost productivity, if only temporarily and with certain downsides associated with it. But if your daily caffeine jolts are also contributing to your caloric intake, that’s a double whammy that you can do without.

So here’s what you do: drink black coffee! If it’s too bitter, there are a few options to choose from. The first is to drink better-quality coffee. Grind your own and try a few different kinds. Colombian is a great place to start!

The next option is sweeteners. Sucralose and stevia are the go-tos. Both are calorie-free and sweet as heck. And if you want to avoid the health hazards associated with sucralose, go with stevia. Bingo.

9) Use sweetness and saltiness to satisfy cravings, not hunger

When we’re hungry, sometimes the go-to is something sweet or salty. There is a biological reason for this. Sugar is a source of quick energy in the body. Salt is an electrolyte that controls blood pressure and allows our muscles to work properly.

When we’re low on either one, it produces a craving, which creates stress. Of course it does; we’re hungry! We’re not thinking clearly. The natural reaction is to make a beeline for the chips or Oreos. “I’ll just have one,” you say. A little bit later, the whole container is gone.

That’s because you used salt or sugar to satisfy not just your craving, but your overall hunger. Whoops!

So here’s what you do: eat more regularly. Get your healthy meals in, and have healthy snacks on hand to deal with cravings. Try fruit for sugar cravings and nuts, seeds, or carrots and hummus for salt cravings.

10) Exercise more

There are two ways to cut calories: eat less and exercise more. If you’ve ever used the Assault Bike, you know how long it can take to burn calories. While it’s true you can’t out-exercise a bad diet, what exercise can do is complement a good diet. Ideally, your food should fuel your workouts and your workouts should fuel your hunger. Good habits in one area complement them in the other, and keep you accountable, help you keep your eye on the prize.

So here’s what you do: take the stairs. Park far away from stores and walk there. Get a standup desk (and research it). Take regular walks throughout the day. Play with your kids more. Join an exercise class. Ask your trainer for more exercise routines to do at home when you’re not training together. Squeeze a stress ball. Chew gum. Fidget. It all adds up, trust me!

So, Long story short….well, not too short anymore. Ten is a lot!

Execute changes that build towards a healthier lifestyle. When you grow in one area, whether it’s fitness or nutrition, try to grow in the other area as well. It doesn’t have to happen all at once, and it may involve some trials and tribulations. Having a trainer or nutrition professional can make it much easier because you have guidance and accountability.

But as you move forward in your mind, you’ll find your body moving forward along with you, towards a healthier future of your own making. And that is what we’re after.

Do Not Betray Your Dreams

Do not betray your dreams or your goals, for to do so is to betray yourself, to deny the value of your own life. It is true that “you only live once,” but that is not the whole story. Not only do you only live your life once, but you also only live each moment once, and then it is gone. Each moment not spent in the pursuit of something more should be a moment used to recharge from all of the other moments spent in this manner. Make every moment count, and let every feeling be tied to a dream.

No matter how crazy your dreams may seem, never let their craziness stand in their own way. Don’t let anything or anyone stand in their way, especially you. No matter how possible or impossible…if it is possible, do it. If it is impossible, fight to make it possible, not just for you but for everyone.

It may take time, it may take failure, it may take heartache, it may take risk, but your parents took a risk by bringing you into this world. For whatever reason, they took the risk of creating a human life, someone who can hurt, and suffer, but who can accomplish things that might give the suffering a purpose.

Never believe that it is too late, but remember that your time is limited. You might have to refine your dreams as you go along, or pause on them as you take care of other things. You might make mistakes that can seem to take the dream away from you. This is why you must be careful, to guard your freedom, your avenues, your alliances, your friendships, the ones that cheer you on and believe in you, and not give in to the voices of doubt and infirmity that so many other people listen to and that are screamed at them from every turret.

You can stand above those voices, as a yes-voice, a voice that can say to others, “I believed in myself, in my dream, and I made it happen. I didn’t listen to the sad, the beaten, the destroyed, the cynical, even though I felt this way sometimes. I listened to my faith in my dream, to my confidence in my own desires, to my heart and my head working in perfect harmony towards what I knew had a chance of making me happy. It wasn’t easy, it wasn’t short, perhaps it didn’t even turn out exactly the way I thought it would. And I’ll never be truly happy, never be truly content, or finished. But I didn’t use that as an excuse. I didn’t fall back on the safe and secure, on what was provided for me. I struggled for what I believe in, and saw it through, from one part of my life to the next: from a dream to a reality.”

Reality is beautiful, but it is in the minority. It is rare, endangered, and sought-after, not to be distributed far and wide, or beheld in all its beauty, but to be hoarded away by misers or crushed by misanthropes. If you want reality, you’re going to have to fight for it. But whatever it is, keep this in the back of your mind: your dream, much like your life, much like the world we live in, is always worth saving, improving, and fighting for. Feel pity for anyone who says otherwise, and rage at the voices that convinced them.

Who’s Had Butt Implants: My Thoughts On “Enhancement”

Imagine if a sculptor showed you her new sculpture and said, “It’s my first masterpiece in marble.” And what you saw was a brilliant and sublime piece of representative art, an image of an ideal, a flawless depiction of the human form that elevates humanity to new heights, new aspirations.

“Gosh,” you’d say. “I wish I looked so beautiful and classical and eternal.”

And then, as you stood there with your mouth open and eyes wide, your sculptor friend turned to you—like, twenty seconds later—and said, “Yeah, actually I didn’t make it. I designed it, though. But a bunch of scientists built it in a lab. It’s made of polymer, not marble. I really wanted it to look like that but I couldn’t do it without the help of science.”

You’d feel cheated. Misled. Lied to. You’d be like, “Huh. I guess it’s not that cool after all.”

And then the artist would say, “NO, but look! It’s not cheating! It’s ENHANCED! It gives people something to ASPIRE TO!”

But the doubt has been implanted in your mind. The image is not aligned with the reality. It is not really something people can aspire to because it’s not possible. You might as well aspire to grow antlers.

So where does that leave you? How are you supposed to know what to aspire to and whom to emulate now that you know how easy it is for “results” to be “enhanced”?

It is getting harder and harder to know these days, between doping and body implants in sports and fitness, and steroid use in the movie industry.

Now, let me preface the rest of this article by saying that all people should be allowed to do whatever they want with their own bodies. The problems arise when they deceive the public. I think most people can agree on that.

What is enhancement? In general, it means “improved.” In this context, whether we mean performance enhancement, breast augmentation, or butt implants, enhancement is the act of taking something that was not good enough before and altering it to be more like what is desired, expected, or profitable.

But who is desiring it, expecting it, or paying for it? Society, a.k.a. other people. The rise in “enhancement” is symbolic of the fact that people want to be inspired by “supermen” and “superwomen.” Yet, at the same time, we want to be able to assume those men and women became “super” through “hard work” and “discipline,” and if we want to become “super,” we can too.

But only if you “want” it enough. Otherwise, or so the narrative goes, you’re a half-hearted failure, lacking in character and revelling in victimhood and self-pity, expecting everything to be handed to you on a silver platter “like those damn Millennials.”

Of course, hard work and discipline accomplish a lot, almost everything worth doing. But there comes a point at which, seemingly, it is not enough.

Let’s just say a person lacks adequate work ethic and discipline to MAKE their own hard work enough to succeed, yet they still want to be one of the “greats,” someone who is admired and recognized as a standout.

They believe that being admired and desired and basically having influence is how a person becomes successful, “awesome,” “cool,” memorable, or other Schwarzenegger-esque characteristics.

In a way, they want to be an authority figure on the subject of being awesome—of being admired and desired—and they want to be able to tell other people how to go about becoming extremely admired and desired too, like they are. They want that license, that validation, that influence and the doors that it opens, and they’ll do anything to get it.

Believing either that hard work is too hard, or that it wouldn’t be enough anyway to reach their goals (which may be true), they turn to “enhancement,” believing that simply looking the part is enough, whether or not they possess the necessary talent, experience, and strength of character to instruct anyone on anything.

And it turns out, they’re right. There are numerous fitness models, Instagram celebrities, YouTubers, authors, and others with huge followings who are regarded as authorities on fitness, muscle gain, weight loss, nutrition, lifestyle, business, success, manliness, and a host of other sensitive topics.

And while they might look outstanding (which is, of course, subjective), many of them repeatedly demonstrate a lack of actual knowledge regarding health or fitness, or sometimes anything else. Why? Because they’re, like, 25. Or because they learned everything they know from the internet instead of from education or experience.

And mostly what they learned on the internet is how to manipulate people by appealing to insecurities, how to tell people what they want to hear using clickbaity buzzwords to get attention, and how to use a “whatever it takes” attitude to rationalize whatever ethical compromises are required to succeed like the enhanced people who inspired them.

They talk a big game about “hard work” and discipline, when in reality they didn’t have enough work ethic or discipline to pursue their goals without enhancement, or the grounding in reality (which comes either with age or with good mentors) to realize that their standards of beauty were flawed, unrealistic, and based on similar deceivers who came before them.

And, they simply didn’t believe in their talent—real or imagined—enough to trust that it would take them where they wanted to go with adequate work. They “wanted it” enough to stick needles into their bodies, but not enough to rely on hard work alone.

But the real complication with “enhancement” in the fitness industry (and it is very true in sports as well) is, if everyone is “enhanced,” how is anyone who is not enhanced, regardless of talent, ever supposed to succeed in this competitive field, where ethics are as optional as a tie on Fridays?

There is one clear answer: People’s desires must change. Their expectations must change. And what they are willing to pay for must change. Otherwise, all of these enhancements will remain enhancements. All of the lies and half-truths will remain widely accepted as facts, and all of the failures of the average person to live up to these unrealistic expectations will result, again and again, in unwarranted and debilitating feelings of insecurity and failure.

Those who don’t turn to enhancement might very well never pursue their fitness or health goals again, or most any other goal, feeling like success is impossible, not because their idea of success is unrealistic, but because they simply don’t “want” it enough to put illegal substances in their body that might shrink their reproductive organs or produce breast tissue in men and facial hair in women.

They’ll go through the rest of their lives feeling like weak, indecisive, uncultivated people, living up to all of the nasty things people say about Millennials on a regular basis, never knowing that the demands being placed on them were unrealistic and not tied even one iota to their interests or to reality.

Culture does not generally change overnight. What has to happen first is that people must be encouraged to question results, to question the words of celebrities and hold them accountable.

It is not wrong in any sense to alter your own body if you want to, but until it is understood that it happens and it is openly discussed and the stigma has been removed, it will continue in secret. And as long as it continues in secret, the average person will continue to pursue fitness and health goals that are unrealistic, unsustainable, and unhealthy, and insecurity will continue to drive their decision-making.

When everything is out in the open, people will eventually respond to “outstanding” achievements with skepticism and discontent, similarly to the way you might respond to our fictional sculptor above.

And then, athletes and public figures and fitness models (and, one hopes, the millionaire team owners and Hollywood producers who control all of these folks’ financial destinies) will realize that at least some of their audience prefers what is real, what is natural, what is attainable, to what is falsified, tampered with, or “enhanced.”

Or, certain sports will lose money, and will have to try other ways of maintaining a steady profit besides relying on the self-exploitation of their athletes.

This will take a long time to achieve, because even though many people feel enhancement makes various areas of achievement unequal and unfair, they still find people using performance-enhancing substances interesting and entertaining, in that it exhibits human potential when natural barriers are removed and brings people to a “hyper-elite” level.

This “let’s have it both ways” standpoint illustrates an inconsistency. It’s easy to have a love/hate relationship with steroids in the same way it’s easy to both love and hate junk food.

It goes something like this: you hate it because you love it so much, and you love it so much because of how bad it is for you: salt, saturated fat, cholesterol, sugar, et cetera. Those bad things are, after all, what makes it taste so freaking good.

People like steroids because they allow athletes to serve as extraordinary entertainment, but people also dislike them because it gives some individuals an unfair disadvantage and makes the average person incapable of achieving stardom, no matter how hard they work.

Steroids can also make it harder to really admire those enhanced athletes who do succeed and achieve greatness, because they weren’t able to do it on their own. It makes them seem like less of a true authority on hard work, on discipline, on success, on striving, on being truly admirable, and more of an authority on shortcuts, instant gratification, wanting to be the greatest but not being good enough on their own, et cetera. In short, insecurity and dishonesty.

Why does this matter? Who cares if athletes, or anyone else, uses some enhancement to get ahead? Who wants to be mediocre, getting paid the average amount to do an average job? Who could blame someone for wanting to rise above, to be a star, to be a legend, no matter what it takes, asterisks be damned?

It matters because these are the folks ordinary people tend to admire, emulate, and look to for inspiration, not just athletes but all fitness icons and anyone else who strives for success. Every one of them wants to be seen as having gotten where they are entirely on their own merit, without any help or “enhancement” whatsoever.

Every person who has ever inspired anyone has had faults, failings, and foibles. And maybe some fibs. So does that mean there is no point in “aspiring,” or emulating people who inspire us?

No. It just means choosing who inspires you and what about them inspires you. Is it their physique or performance only? Is it their bank account? Or is it their honesty, their clarity and meaning of message, the content of their character, and whether they truly seem to want to help people other than themselves?

Sports figures are generally encouraged to be pretty low-key in terms of character. We are supposed to judge them on their performance only. This reduces them to the status of entertainers in a certain way: they are not there to make us think, but only to help us pass the time enjoyably, regardless of what’s really going on behind the scenes, what ideas and products we’re being sold, and who’s profiting from it all.

This is the hazard of entertainment: by accepting what we see without question, we accept what it takes to make that entertainment possible. In this case, we accept steroid use. We accept young men and women taking drugs to succeed where hard work and discipline just won’t cut it on their own. We accept limiting the opportunity of athletes who aren’t willing to inject illegal substances into their bodies. And we accept the sense of distrust and ill-ease whenever a star athlete accomplishes something great, because we know there’s a very good chance that he or she didn’t accomplish it; the drugs did.

We accept it, and we pay for it, both monetarily and at the cost of our innocence.

Remember These Words When You Haven’t Been Back to the Gym in a While

It happens. Whether your initial day away from the gym is a legit rest day, or you get sick, or “life gets in the way” and you say, “I deserve a day off,” a day turns into days, days into a week, a week into weeks, weeks into a month, and a month into “I can’t remember the last time I made it to the gym.”

But there often comes a day when you gather yourself together, re-ignite your passion, repack your gym bag, and begin rebuilding yourself where you left off.

Except that “where you left off” is a thing of the past. Muscles that were strong before are now weak and unresponsive; those that were limber are now tight, stubborn, and restrictive.

The spirit, the head full of steam you once had seems to have dissipated completely; the gym is no longer where you belong, if you ever did. It is a venue where weakness is displayed, your weakness, to yourself and everyone around you. The gym is not for you anymore; it is for the strong.

Nonsense! If you want to be there, that’s where you belong. You made it back to the gym because that’s where you want to be, or at least you want the rewards that come with being there, and part of you is ready to work for them.

So how do we keep the feelings of slowness and weakness and the regret that often accompanies them from scaring us away for an even longer period? From making us feel like losers, like we “Coulda been a contender?”


Expect it, and own the fact that it is inevitable if time is spent away from exercise and activity. If you don’t challenge your muscles regularly, they get comfortable doing nothing. And then when you come back, they feel weak. They don’t feel up to the challenge.

But you know that they are up to it; they’ve been up to it before, otherwise you wouldn’t know the feeling of having once been strong.

If time is spent away from the gym, for whatever reason, this will happen. Even the act of moving weight plates onto and off of barbells is tiring if you’re not used to it, never mind the lift itself.

But after a week or so of sticking to it, this action becomes habituated. You can set up the exercise without getting tired and initiate the lift with a feeling of “yes I can, and I am, and I will.”

Take your ego out of the equation. You took some time off; it’s behind you, it can’t be undone. Now you’re dealing with it.

Now, you’re just doing what you have to do to get where you want to go. You won’t have to learn the hard way, letting a year or more or a lifetime pass before you make it back again, feeling completely deconditioned as though your original gym habit never happened, as though it was just a phase, a failed venture, a hobby that lost its luster.

You’ve made it back to the gym, and, as it turns out, you’ve learned the easy way. What have you learned?

Stay the course and believe in it. Own your decisions and your fitness. Don’t let it own you, don’t let it scare you, don’t let it intimidate you. It’s just exercise. It’s yours to do with what you will, and you get out of it what you put into it. How many minutes of your life do you intend to spend feeling like a failure? An underachiever? A person who “can’t” because, for a moment, you didn’t?

Put that feeling aside and act on what you know: that you did great things once, and soon will again, for real this time. You know you’ll always be back. It’s part of who you are. Just go and do something, and keep going. Before you know it, you’ll be back to where you were, but better: one failure wiser, one more stumble overcome.

What is Discipline and How Can I Have It?

We’ve all had those days. “I don’t feel like it.” “I’m too tired.” “I’m underfed.” “I worked out yesterday so I can miss a day.”

All of these are totally normal attempts to rationalize not doing something difficult, even though it’s something you supposedly want to do: exercise, be healthy, get bigger, get sexier.

Where do these rationalizations come from? I’ll tell you where: Feelings. No matter what your mind says you actually want, your feelings tell a different story. And feelings often win.

Don’t beat yourself up for it! Despite how much they complicate our lives, feelings allow people to do some of the greatest things on earth. Where would creativity be without human emotion? It’s hard to contemplate.

How would we know one thing is great and wonderful and another is bad and unacceptable? We would just…be indifferent.

Where would our families and friends and children fit into our lives if we were devoid of feelings? They wouldn’t.

So it’s misguided to associate having feelings with weakness. The question is, what thing, or lack thereof, causes weakness? What causes “those days” that I describe above?

It’s not the presence of feelings. It’s the lack of discipline. Discipline doesn’t take your feelings away. Instead, it organizes them into two categories: a) helpful to my goals, and b) unhelpful to my goals. And the feelings that fit into the first category get priority.

That’s all. Sounds easy doesn’t it? But like any other skill, discipline takes time to cultivate. In our culture, we are encouraged to “indulge” ourselves: during holidays, major sporting events, on birthdays, on weekends, after a long day of overworked and underpaid employment, or “just because.”

Discipline comes, in part, from deciding that your own life is going to be shaped based on how you choose to spend your time, not how others spend theirs.

The difficulty is in resisting the influence of others, whose priorities have affected us our entire lives from birth onwards. Some of these priorities are good and healthy and positive, and some of them are not so good. We absorb as much of the good stuff as the bad, and sometimes there is more bad than good.

So you can’t expect to have “discipline in all things” overnight. You weren’t made the way you are now in one day, and you can’t expect to “unmake” that person in one day either.

Cultivating discipline comes from approaching one area of your life at a time and making a change, and forcing that change to be maintained until it becomes a habit. And then you move on to something else.

However, what is a recipe for failure? Lack of knowledge. Trying to reinvent the wheel usually ends in a person not getting anywhere. Seek out people who have made the changes you seek to make. Learn from them how they did it, and employ those strategies in a way that fits your own life.

What you do might seem weird to some people. “You actually don’t do such-and-such? But it’s so much easier to do such-and-such, I just don’t understand!” Many people don’t understand why anyone would engage in an endeavor that is difficult, grandiose or selfless, or that deprives them of certain momentary pleasures in favor of long-term goals.

It’s not their fault. It’s how our society is organized: mind your own business and take the path of least resistance. Instant gratification is the solution to all of life’s ills.

But that doesn’t mean that you have to live that way too. Look at some of these people, people who haven’t taken many chances in their lives, or who just “went with the flow.” How happy are they? How fulfilled? How satisfied with themselves?

I’m sure some of them are just fine, but others, the ones with lots of feelings, like you….they might criticize your attempts to self-improve just to make themselves feel better.

Instead of doing what came easily and what “felt right,” which is really just what everyone else was doing, they wish they’d listened to their conscience, which told them early on that their lives were meant to be different and fulfilled.

Your journey may involve some trial and error, but just as the desire to stay in bed starts with a feeling, so does the desire to do great things.

As long you’re constantly working to improve, choosing the feelings like conscience and ambition that help you grow, and building the discipline necessary for a life filled with met goals and fulfilled objectives, you’ll always come out ahead, and still possess the feelings required to enjoy it.


What is Intrinsic Motivation?


The first thing that sends many people to the gym is feelings of insecurity. Whether the goal is to get bigger or to get smaller, something is telling us that we’re not good enough as we are and only by changing ourselves can we become better.

In general, this characterizes extrinsic motivation, or motivation that starts outside of ourselves, like with a friend or family-member’s comment, a billboard or other advertisement, or the physical appearance of an admired public figure.

There is nothing wrong with this thought process on the face of it. It happens to be true that improvement is a form of change; therefore, it can only come with change, just as a fear can only be overcome by facing it, whether in increments or all at once.

The question is, then, how to maintain the improvement so that it becomes a part of you: the gym habit, the healthier diet, the better overall outlook. Most of us have experienced this firsthand; no matter how much we know we SHOULD do a thing, we watch ourselves not doing it, from time to time and then, regrettably, for indefinite periods.

It is a distressing feeling, but the emotional burden can be ameliorated with another feeling, one that should always accompany it: acceptance.

To me, acceptance is more than just the act of acknowledging something. It also involves the ability to move on from that thing, to move forward towards a goal.

In the context of deviating from an exercise habit, then, acceptance is acknowledging that you slipped up on your original plan, but also deciding that you’re going to continue towards the goal for which the plan was conceived, or at least a version of it, regardless of this shortcoming.

In other words, you learn about yourself from it and use that information as a reason to move forward, and this time more wisely, rather than as an excuse to give up.

Perhaps, in analyzing the source of the slip-up, you realize that your original goal and plan were unrealistic or poorly conceived. Perhaps they were created for someone else with different goals, or at a different level of knowledge. Perhaps too many other things in your life were in flux for you to readily sustain a big life change, and some of those things need to be at least partially dealt with first.

In any event, some modification is required, and part of your acceptance—part of your moving on from this setback—is deciding to make the necessary modifications.

After enough trials-and-error, you reach a happy medium; you find what works for you in terms of effectiveness, enjoyment, safety, and manageability. You start to reap the benefits of the improvement upon which you originally embarked.

And how? How did you do it? By accepting yourself, accepting that you make mistakes, that you take missteps, but deciding you are worth improving upon, and not giving up on. This feeling forms the basis of your future improvements.

In the future, you may have to struggle to hold onto that feeling when you fail again, which you probably will; any worthwhile endeavor brings with it the possibility of failure. But there is now a foundation of self-esteem upon which to base your decision to carry on and improve even more.

No more, or at least less and less, must that decision to improve originate in insecurity. It will originate in the knowledge that you overcame one challenge—your own fear and insecurity—and you can overcome another. And another. And another.

This forms the basis of true intrinsic motivation, or motivation that starts from within: the love of being challenged, and the firsthand knowledge of its rewards. Of course, there are also the obvious health and well-being benefits associated with exercise and good nutrition. To say nothing of endorphin addiction.

But one of the greatest benefits—“greatest” in the sense that it can affect your entire life and your attitudes—is the love of a challenge: to become a better person with each passing day, not just in your health but in your actions, in your compassion, in your desire to improve and to help the world improve, to see the rest of the world as deserving of positive feelings, the type that only come with acceptance of who you are and the subsequent overcoming of your fears, starting from within, and working your way outward.

Home Gyms: Yaaaay!! or Nahhhh!

Perhaps you have had trouble getting to the gym. You know, that big room with fluorescent overhead lighting and Taylor Swift on full blast, where big, sweaty guys and thin, sweaty gals move back and forth between various machines and bars and platforms, huffing and puffing and blowing away bodyfat like a big bad wolf with a sixpack? Where everyone is dressed in neato fitness clothes and sporting wearables, smartwatches, sick headphones, and even tablets for timing Tabatas (whatever a Tabata is)?

Without getting into the question of why you have trouble getting to the gym (although I may have touched on one or two of the reasons in my description above), let’s discuss a commonly conceived alternative: home gyms.

There are myriad mass-market fitness items on sale, from sporting goods stores large and small, from Amazon, from Craigslist, and from late-night infomercials.

Now, if you’ve read this blog before, you know perfectly well my opinion on a lot of these items, like Perfect Pullups, Perfect Pushups, P90X, and Bowflex: they may have a place in a fitness-oriented lifestyle, they may perform some important functions, they may fill a gap or a specific need. But they will not do the job for you. They will not MAKE your life a “fitness life.” Nine times out of ten, they will not serve all of your fitness needs.

For a fitness lifestyle is more than “20 minutes a day” or what-have-you. A fitness lifestyle persists for 24 hours a day. By that, I mean that the majority of your decisions pertaining to your health have fitness—not sensual enjoyment, but fitness (although you CAN get both at the same time)—as its guiding factor. And this fitness product or another may serve you for some of that time, but it will not get you there; it cannot substitute for full engagement in the activities and habits that make you and keep you healthy: exercise, nutrition, hydration, sleep, stress management, and self-confidence.

So, where does that leave home gyms? Let’s say you kept it very simple. A padded floor, a pair of adjustable dumbbells, a nice little adjustable weight bench, and a pullup bar of some kind. So, you buy all of this stuff. Floor pads: $50. Adjustable dumbbells: $300. Weight bench: $100. Pullup Bar: $50. So you just spent $500, not including the amount in property taxes or rent you’re paying for the space in your home to store these items.

What does this new home gym provide you? It provides you with just above the minimum amount of stuff required to work out your entire body. And that’s great. No doubts there.

On the other hand, what are these items NOT providing you with? A few things: the knowledge of how to use them effectively and safely. The knowledge of how to design a workout. The sustained interest and drive to use them habitually and to see the good results upon which the maintenance of all good habits is dependent. They’re not providing you with balanced nutrition. They don’t provide you with the energy, or the amount of time required in a day, to use them. They don’t make you dislike simple things and relish challenges. In other words,


I hate to start another sentence with “So…” but I’m going to anyway. So, what happens now?

You’re really jazzed about your new home gym (or workout product) and you make it happen for a few days, a few weeks, maybe even a few months. And then what? It gets old. It gets repetitive, uninteresting, unstimulating, unfulfilling. This illustrates a central benefit of going to a gym that’s outside of your home: variety and access to a lot more gear and space than you can reasonably fit in your home.

Continuing on the downward spiral, the early results you see start to diminish, or cease entirely. You wake up early and decide you didn’t get enough sleep in order to make your workout effective, so you go back to sleep. Or, you get home from work that night and decide your day was too stressful, and you need to “relax and unwind.” Both of which are perfectly natural and understandable things to want to do.

Suddenly, you have $500 worth of gear sitting idle, gathering dust, and even becoming the hook upon which you hang tomorrow’s outfit. How does that make you feel?

Not too good. You see, in general (meaning for most people), a home gym is not going to make you a fitness person. Only after all of the above challenges have been overcome or are starting to be overcome (poor nutrition, poor stress management, poor time management, a distaste for challenge or adversity, a fear of failure, a lack of commitment), can a home gym come anywhere near satisfying your needs. It can only serve to fill one area, maybe two, of your overall fitness lifestyle, and that area generally is: if you can’t get to the gym that day, you can always work out at home. And you certainly don’t need $500 worth of gear to do this type of workout. Bodyweight works fine.

Another good use for a home gym is to work out with someone else in privacy. In other words, for fun.

Additionally, if you’re a little under the weather but still want to get your workout in, you can work out at home without having to worry about getting other exercisers sick.

Owning some fitness gear is great when you’re traveling so you don’t have to miss a workout.

And yet another good use for a home gym is to re-acclimate yourself to the gym if you haven’t worked out in a while, so that when you’re back in the “real gym,” you can really make the most of it. Without getting into a huge thing about exercise lapses, they happen to us all. Don’t overthink it or over-judge it. Just get back on the horse. That’s all I’ll say.

Notice how all of these excellent uses for home gym equipment involve already being a “gym person” or “fitness person”? Now, I’m not saying that it’s impossible for a home gym to change your life and make you the fitness-person you’ve always known yourself to be. I’m really just saying that it’s not a given. Why? Because fitness is not about owning things. It’s about doing things. It’s about eating the right things. It’s about feeling certain things: a sense of achievement, self-esteem, patience, belief in yourself, and having a firm understanding of what constitutes realistic expectations. If any of these things are lacking, no amount of mats, -bells, plates, weights, benches, racks, bars, elastics, bands, balls, or boxes is going to do much good.

So if you decide to spring for some home gym equipment, be ready to tackle these challenges too. Be ready to change your life, not just the contents of one room, or your garage, or your basement. But your life.

Now that I’ve gotten all of the caveats out of the way, what are some good things to get for a home gym setup? What I mentioned earlier—pads, dumbbells, a bench, and a pullup bar—is the most solid set of gear you can get. But, it’s not the most versatile, and it’s hard to travel with weights. So what could you supplement—or even possibly replace—this outfit with?

A quick sidenote: why would you want to supplement your home gym with other stuff? Variety. Again, one item is probably not going to do it. As I mentioned earlier, variety is one of the main appeals of a gym that you leave home and walk, bike, or drive to. Variety makes exercise more fun and enjoyable. So having some variety at home makes working out at home so much more enjoyable that it can’t even really be quantified. Imagine if your home gym was a cafeteria. How would you feel about eating there everyday if it only served one thing? Get the picture? Good. Now, continuing on….

So what could you supplement—or even possibly replace—this pads/dumbbells/bench/pullup bar outfit with? Elastics.

There are two types of elastics: bands (which are like rubber bands, a closed loop of elastic material), and tubing (which is the kind of elastic that you can attach handles to). They are both excellent for things like squats, curls, resistance runs, rows, and also advanced stretching techniques. Tubing is probably more versatile, but bands are cheaper and just as good in a lot of ways. Also, bands can be used to add assistance to certain movements like pullups, or resistance to movements like barbell hip thrusts. Whereas tubing isn’t as good for that. However, they are both great. I use Spri bands and Bodylastics tubing.

A suspension trainer is a solid at-home item, and also very portable (assuming there’s a pullup bar or sturdy tree-branch wherever you’re going.) Suspension trainers require knowledge and practice, like any other training method, but they are also extremely versatile. There are expensive models, like the original TRX Suspension Trainer, and there are cheaper ones that are just as good on Amazon. Also, you can even make your own suspension trainer for the price of dinner at Applebee’s (and is a much better way to spend that money than on said dinner, I might add).

Doorway pullup bars like the Perfect Pullup are fine, and good for traveling. I have one myself, and I like using it for dips as well. But even better is a fixed pullup bar or a standing pullup bar station. Why? Because they make you want to use them a lot more. The Perfect Pullup and its various clones have a tendency to bend slightly while using them, or to not sit solidly in their spot against the doorframe. Also, they can damage doorframes. What will inspire you to do pullups more? A forty-dollar piece of shit that’s bendy and fucks up your doorway? Or something solid that is MADE to do the specific thing that it does, and well? If you’re keen on doing a lot of pullups, save your money and buy a better item. Trust me.

Without getting too “spending more money is better”-y, it is a good rule of thumb when it comes to workout gear. Poorly-made equipment feels dangerous and is not inspiring. Additionally, just because something is sturdy and well-made doesn’t mean you have to buy it new. There are plenty of folks on Craigslist and eBay that are selling decent-quality used gear for a fraction of the price. I mean, don’t buy a cheap piece of shit there either. Search and research. Check out a few things. Try them out before you buy them out. And get something that you WILL want to use multiple times. Because that’s why you’re buying it; not for the good feeling you get from buying a “fitness”-y thing. No. For the actual use you’ll get out of it.

Okay, so what else is good for home gyms? Kettlebells are generally well-made and indestructible, and are versatile as hell if you know how to use them. They can work your entire body, especially when coupled with bodyweight training. They are pretty portable, and you only really need to own two of them: one heavy, and one light.

If you are interested in kettlebells, do yourself a favor: go to a gym that has kettlebells in it and ask the staff if anyone who works there is super-knowledgable about kettlebells (make sure you say “kettlebells” and not “kettleballs”) and could that person show you a thing or two. They will probably give you a personal training sales pitch.

Now let me ask you this: is using the kettlebell safely and effectively worth the $70 or $100 it costs for one personal training session (assuming the person teaching you is qualified)? It might be. But that’s up to you. There is always YouTube. Make sure you have a strong, mobile rotator cuffs. That’s all I’ll say for now.

In terms of buying kettlebells, avoid shiny or colorful finishes. Avoid the ones with the unscrewable bases. The simpler, the better. It should be a spherical chunk of smooth metal with a big, round handle. A small handle is stupid, as is a square-shaped handle design. That’s stupid too. When in doubt, go big handle. Or if the price is right, that’s a good criterion too. Just be ready for sore distal bones on your wrist when using KBs with small or square handles.

Oh yeah, and get some wrist protection. I use these. They are cheap.

So what else? The Ultimate Body Press is an item I own. It is made to serve as a dip station and inverted row bar. It can also be used for suspension pushups. The one I have is an earlier-generation model, beaten up but still kicking. The newer models look better-made. A good item. Try to find one on eBay. (I was not paid to say this).

Here’s the takeaway from all of this. Home gym equipment should be well-made, affordable, portable, useful, versatile, safe, and effective. Don’t start with something that only does one thing, like the Shakeweight or Perfect Pushup (avoid the Shakeweight entirely). Be ready to try and buy different things, and to jettison an item or two on Craigslist or eBay if an item you bought doesn’t work for you. Or if you don’t feel compelled to work with it.

And that’s all I can think of to say about home gyms. They are nice to have, they can’t replace willpower, and a well-assembled one being used to propel you towards your fitness goals is a thing of beauty.

A reply to Breaking Muscle’s “A Frank Assessment of the Plank”

Breaking Muscle is a website and social networking presence that I follow and read a good amount. I respect their standpoints and expertise and like a lot of what they say. So consider this a respectful critique of author Charles Staley’s recent article “A Frank Assessment of the Plank: Just a Way to Burn Time?”

Coach Staley’s first criticism of planks originates in their supposed inability to improve body composition. He bases this critique on his belief that “this is by far the primary benefit that those who do planks expect to experience.” I can’t fault him for what other people expect; however, he could have pointed out that the plank serves most effectively as an activation exercise for most of the people who use it as such, not as a muscle-builder.

Additionally, the type of plank that Coach Staley is probably critiquing involves nothing more than basically maintaining a static pushup position on your elbows. When there is no attempt to actively engage the main core musculature (abdominal wall, intrinsic core stabilizers, glutes, erectors), perhaps because the exerciser is not able to actively or deliberately engage them, naturally there would be a reduced level of functional improvements and a decreased level of calorie-burn. Again, I can’t fault Coach Staley for the fact that most people don’t know to activate these muscles while planking, which would make the exercise 1000x more effective for all possible uses.

However, he is wrong in saying that “planks involve no actual movement, they don’t burn a significant number of calories, nor do they disrupt homeostasis enough to cause muscular hypertrophy.” An isometric muscle movement, of which the plank is one, is defined as an exercise in which the muscles are contracted but there is no joint movement. However, this contraction of the muscles certainly IS movement, which leads to both calorie-burn and muscular hypertrophy. Isometrics are not the most effective way to build muscle, but it is downright wrong to characterize them as being unrelated to either calorie burn or muscular development.

Furthermore, any movement intended to build muscular development shouldn’t be criticized further on the basis of how well it burns calories. The muscle that is gained increases a person’s BMR and burns the lion’s share of the calories, not the compound movement itself. That’s why increased BMR should be the end-goal of weight-training, not calorie burn. But that’s a sidenote.

Again, as an activation movement, and one that is properly progressed to include contraction of the abdominals AND glutes and a retraction of the shoulder blades, the plank has the ability to build the mind-muscle connection necessary for the average person to safely perform the compound lifts that Coach Staley asserts are the best or only way to build necessary core strength, and it does so in much safer and more controlled environment (which he later does acknowledge in the section titled “The Cost of Doing Planks”).

One question Coach Staley asks to plank practitioners is, “what type of real-life challenges will the plank make you better at? Don’t look at me [for answers].” The need to be able to activate and isometrically contract the core musculature is an absolutely ESSENTIAL skill for various functional activities. I don’t believe using deadlifts or squats to activate these muscles is as effective as planking because there are so many other mechanics in play while learning how to deadlift or squat, it is too easy to reinforce poor movement patterns/muscular imbalances at best, or screw up and injure yourself at worst.

In other words, the plank—which is itself a compound movement, yes, a movement—is also a kind of regression of compound movements like the squat and deadlift, the latter of which should not necessarily be implemented until adequate core activation has been achieved through such regressions. I’m not saying planking is the only example (here’s another: the glute bridge), or that other regressions more similar to actual deadlifting and squatting can’t be implemented as well. But a person who lacks the ability to activate the core shouldn’t be deadlifting, at least not any amount of weight necessary for “burning calories” or improving “body composition.” How is such a person supposed to build core strength by deadlifting if he or she can’t even activate those muscles? Any core strength built this way would be practically incidental. Maybe it worked out okay for the Coach, but for a lot of people, trying to deadlift without this skill will lead to injury.


How about, “if you can hold a plank for two minutes, progress it?” or “if you can hold a plank for two minutes, you’re doing it wrong in the first place”? If I can deadlift 320 or snatch 205 for 15 reps at 6’6″ tall and 175-pound bodyweight, I’m probably doing it wrong: jerking, flipping, jumping, flaring the S out of my ribcage, hyperextending the F out of my lower back. The same is true of planking. If it’s too easy, you’re doing it wrong. It’s just that planking is 1000x less dangerous than those other movements when done wrong.

“If you can’t [plank for two minutes], it’s likely that you’re simply weak or overweight, which means there are far better things to do than planks.” Like what? Since Coach Staley didn’t as yet mention any alternatives, I can only guess. Situps? Crunches? Hanging Leg Raises? Let me say that one or two of my favorite articles I’ve seen on Breaking Muscle are about how to spot a bad personal trainer. One telltale sign is, “does that trainer have you doing crunches or situps?” I agree with this. And hanging leg raises are completely inappropriate for most novices and many intermediates. Why? Because these folks are unable to activate their core musculature. Teaching how to activate it is what the plank is meant to do.

As far as alternatives go, I can safely assume that Coach Staley does NOT mean situps, crunches, or hanging leg raises. He means compound lifts. Another telltale sign of a bad trainer is having a client do compound lifts without having built up the proper body mechanics necessary to safely perform such lifts. Core strength, like strong abductors, shoulderblades that retract, a neck that doesn’t tip the head back, and heels that stay down, is just another one of these body mechanics.

Again, I can’t fault Coach Staley for only being aware of, or only choosing to criticize, the plank that most people do. I appreciate his critique of fitness professionals who have clients perform the boring “get on your elbows and wait” plank instead of applying any progressive, regressive, or functional principles to it at all. Seeing people planking like the woman pictured in the article, with absolutely no core or glute activation whatsoever and a bored look on their face, is probably what makes Coach Staley’s blood boil (my words, not his) when it comes to planking.

But I think a more worthwhile critique would have been to critique exactly this type of plank, the useless type, not planking in an absolute sense. When he does address the issue of alternatives to planking, Coach Staley says, “If you’re looking to improve body composition, I’d dial your diet in and lift weights. If, on the other hand, you’re concerned about your core stability, I’d first ask yourself why you feel your core stability is lacking. If you come up with a reasonable answer, I’d do things like this…”

And then he includes this video:

I’m not sure whether Coach Staley means to imply this or not, but the Stirring the Pot exercise is none other than….a plank progression. It is a difficult movement, not to be tried by novices whose core is unable to adequately contract to protect the lower back. As you can see in the video, this person’s back is completely flat and not dipping down at all. It wouldn’t look like that for a lot of less-fit people, I’ll tell you what. It’s irresponsible, in my view, for Coach Staley to suggest the Stirring the Pot exercise as an “alternative to a plank” for someone who “feels their core stability is lacking.”

Plus, Stirring the Pot IS a plank.

In conclusion, perhaps a greater point than the faults I perceive in Coach Staley’s article is how important it is that fitness professionals in general —trainers, class instructors, coaches, et cetera—stop telling people to plank without giving them any real understanding of what the plank is supposed to do: build activation and core strength by encouraging isometric contraction of the core musculature. Of course, that’s dependent on them KNOWING what the plank is supposed to do. The standard for fitness professionals must continue to increase, and I appreciate Breaking Muscle’s contributions to this dialogue, including the critiques that Coach Staley himself has made.

Still, a critique of the poorly-performed plank is needed. Coach Staley should try planking with his abs and glutes completely contracted and his shoulderblades retracted, if he hasn’t already. Then, he can write an article about planking that tells people what to do, not what NOT to do.

Why Fad Diets Usually Fail

I am sometimes asked why “fad diets” seem to fail so often for so many people, and what a simple diet plan would be.

In my opinion, fad diets—especially low-carb or no-carb type diets—usually fail because they involve trying to normalize extremes, specifically extreme restriction of calories and/or carbs. Being hungry or undercarbed (and as a result with poor energy levels and sometimes depressive feelings) can easily lead to falling off of the diet or outright binging. It takes the pleasure out of life to never feel satisfied after eating, and for every food to signify nothing but a certain number of calories. And who wants to live that way?

Pleasure is, believe it or not, just one principle from which to derive satisfaction in life. It is possible to derive satisfaction from other principles. For example, your food choices can be based on the general principle that your weight loss goals are valuable and worth sticking to, and some specific principles that fit within that. High caloric deprivation can cause feelings of fatigue, irritability, lethargy, and depression, especially when the calorie reduction is implemented all at once (to theoretically provide quicker results) instead of as a slow, gradual decrease in your daily caloric intake. Therefore, any principle upon which your diet is based must be strong enough to offset the displeasure that generally accompanies feeling tired, irritable, incapable, and unhappy.

Your thought process must be closer to “I am lean,” rather than “I should be lean.” Saying “I am lean” is an act of self-definition based on a principle whose validity you also define. Whereas “I should be lean” reflects more of a desire to conform to society’s principles, society’s definitions of what you should be. The more you validate societal principles, the more time, thought, energy, and passion you expend on them, the more you devalue yourself. Think about that for a moment.

What I’m getting at is this: the key to changing a behavior such as diet lies partly in understanding why you’re attempting to latch onto such a principle as “I should be lean.” Is it for your health, for your sense of well-being and happiness, your sense of accomplishment and personal growth based on the knowledge that you’re worth the time, effort, and appropriate level of self-absorption necessary to improve?

Or is it because you feel inferior to thinner, more jacked, or more “healthy-looking” people? Is it because you have failed in achieving fitness in the past, or failed in some other area of your life? Or do you feel defined by some other sense of just not being “good enough”?

Going a little further, does it seem like people go out of their way to make you feel bad about yourself, and your desire to get fit is a reaction to that? To appease them and shut them up? It’s a rough world and such things are common. But worrying about being super-skinny to please other people generally doesn’t make most people happy, even if they succeed. Indeed, such folks often feel weak, miserable, and irritable, as I mentioned above, and as though everyone is criticizing them, hence the stereotype of the high-strung temperamental dieter. And a lot of them understandably have body image issues. Wouldn’t you?

Most mass-market fad diets play on people’s emotional insecurities and exploit them. The diets themselves are often designed by “doctors” or “nutrition experts”  (some of whom have no nutritional or even medical training) who are only trying to line their own pockets. Now, before any of you hardcore “free market” advocates come at me and say, “well is there anything wrong with wanting to line your own pockets?!” let me point out that not only have such business practices by “nutrition experts” NOT helped to curb the obesity epidemic in America, but anorexia, bulimia, and other eating disorders have steadily increased as well. So I say, YES THERE IS SOMETHING WRONG WITH THAT.

Whew. Almost went off on a rant there.

That is not to say that these diets don’t have a place. For instance, if you want to lose fat very very quickly, like for a wedding or upcoming beach trip, dramatically cutting carbs can make a big difference. However, such weight loss is generally not sustainable because living life without carbs is a ridiculous and bad idea, and your body knows it. Think of extremely low-carb diets as a specific tool, like a jigsaw or a pair of bolt cutters. They fulfill one specific need very well and aren’t terribly effective beyond that.

“Specific tools” is pretty much how I feel most diet schemes should be viewed. For instance, the technique of intermittent fasting (which I will discuss in detail in a separate article, along with its often-mentioned-in-the-same-breath counterparts, flexible dieting and 6-small-meals-per-day), is effective for some people at making bodyfat “melt” off. It involves utilizing only a relatively small window of time every day in which you get all of your calories and maintaining a fast throughout the rest of the day.

For some people, intermittent fasting, or IF, is a godsend. It is more of an eating schedule than a diet per se, and as such it provides clear guidelines and boundaries that do a lot to simplify the process of calorie control. And as I am nearly always willing to point out, if it works for you, do it.

But for a lot of people, not eating for long stretches of their waking day is not feasible. Some people work very physical jobs and it is not practical for them to start their work in the morning in a fasted state. Even people who work at desks experience trouble focusing while fasting and turn to caffeine or other stimulants to perk them up for the next 6-8 hours. Many people can’t exercise effectively or muster up the motivation to do so when they’re undernourished.

In general, it is unpleasant to be hungry for long periods of time, and I can imagine (I don’t have scientific data to back this up, but bear with me here) that it leads to cheating for a lot of people, if not outright binging. And this failure will have to be recovered from, as will the next one, and the next one….such is the definition of “yo-yo dieting.”

Continuing with IF for a bit longer, that’s why, from what I’ve seen, the people who have the most success with IF are not new to fitness or dieting. They are already engaged in one or more aspects of a fitness lifestyle, and use IF or other tools for a specific purpose, much like a veteran gym-goer who knows how to deadlift but only chooses to do so for a specific purpose, rather than the novice gym-goer who has no idea how and would probably get hurt if he/she tried. Deadlifting, and IF, are not good places to start.

The trick is, we’re trying to develop discipline. It’s hard to develop it if every time you try, you experience physical pain or discomfort. I get it, we need to break free of our comfort zones, et cetera, and that is 100% true. But let’s briefly think in Darwinian terms: imagine placing a gilled sea creature—the distant precursor of the human being—on the sandy shore and yelling “Evolve! EVOLVE NOW! BREAK FREE OF YOUR COMFORT ZONE!!!” at it. What’s going to happen? It’ll desperately try to get back to the water, and die from lack of oxygen. It took millions of years for those sea creatures to creep up onto the land, and then to breathe air, and then to walk upright. They crept up, and experienced a benefit: safety from much larger sea predators. They learned to breathe air, and another benefit was bestowed: the ability to sleep. Walking upright proved another benefit: reaching for sweet fruits from trees, making fire, and so on.

For successful dieting, it needn’t take millions of years. But it will still take patience, and experiencing particular benefits. You can’t get that from merely dieting. You need holistic health: nutrition AND exercise. That’s all I’m saying.

And now, after that picaresque detour, on to the second part of the question I am often asked: what is is a simple dieting plan that can be adhered to with relative ease?

A simple dieting plan would be to focus on nutrient-dense whole foods in meals, snacks, and desserts, monitoring salt, unhealthy fat, and empty calorie intake, drinking tons of water, and eating enough to match, exceed, or fall short of your TDEE (total daily energy expenditure) depending on whether your goal is weight maintenance, gain, or loss, respectively, all while utilizing an exercise regimen based on compound movements, flexibility, joint health, and cardiovascular health, consisting less of a certain number of sets and reps (although this is fine and works for a lot of people) and more of a specific amount of medium-heavy to heavy exercise per week and light-medium to medium exercise per day. Whew. Long sentence.

To identify your TDEE, do an internet search for TDEE/BMR calculator. I don’t want to push a specific on you because a lot of these sites are trying to sell you something. So try a few of them and average the results. But take my advice: never go below your BMR. Your body will go into starvation mode, your metabolism will become sluggish, and your weight loss will stagnate if not reverse itself. Let’s do this right, or not at all.

It is important to find exercises that give you a sense of enjoyment, just as it is important to find nutrient-dense foods that you also enjoy and can serve as staples. In order to lose one pound per week, you must reduce caloric intake by 500 calories. And when it comes to reducing caloric intake, think of it this way: you can reduce caloric intake by eating less, or by exercising more. That’s a liberating concept. The more you exercise, the more (healthy, nutrient-dense) food you can eat. You can be full all the time. Doesn’t that sound lovely?

And then, eventually, when you have a strong grip on portion sizes, you won’t have to count calories. Ever again. Counting calories is just a tool. Just a tool.

Why not shoot for losing 1/2 of a pound per week, and use those 250 “extra” calories you eat each day to fuel some heavy lifting, or high-intensity interval training? And building that muscle, as I’ve discussed elsewhere, will increase your BMR and you’ll become a “fat-burning machine,” all on your own, without any need for super-restrictive diets or ACTUAL machines!!!

When these two things (diet and exercise) go hand in hand, it is much easier to maintain your diet because you are seeing your health holistically. The foods you eat will affect the quality and enjoyability of your exercise, and vice versa. For example, a lethargy-inducing, nutritionally-deficient burger-and-fries meal will make you feel like crap, diminishing your desire to work out the next day. Knowing this and cultivating foresight and discipline may help you avoid eating in such ways.

The positive benefits of diet and exercise complement each other, and screwing up in one area will result in a hiccup in the other. In other words, your actions and behaviors have effects outside of themselves. This is another reason fad diets often fail: when diets don’t connect in some way to exercise or your life in general, you are simply depriving yourself of something for its own sake; it has no gravity outside of itself. Whereas when exercise and nutrition are related and based on your life—instead of some “fitness guru’s” arbitrary or semi-arbitrary pronouncements about what’s healthy—it is easier to commit and see a greater purpose in it, especially when it relates to improving the overall quality of your life and not just some immediate weight loss goal.

I know this article got pretty deep and philosophical, but I hope it has helped you think critically about fad diets and about dieting in general. There are three main points to come away with.

1) The first step to improving yourself is to know that you’re worth improving.

2) Diet and fitness must be viewed holistically, as part of “the whole you.”

3) Improve the whole by improving its parts.

Now go forth and modify!