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Working with a Coach

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I have tried every single way I know of to lose weight and get into great shape. I have done it on my own. I have used a personal trainer. I have used a contest preparation coach. There are distinct differences between each approach and today I want to describe the benefits of using a coach.

Doing it On Your Own

When most people decide they need to get into shape they make an attempt at doing it themselves. For many that works, but for most it does not. It is all about how well you can motivate yourself. However, I believe that even if you are great at motivating yourself you still need a coach of some kind. Accountability alone is worth it. You can only do so much. It is too easy to lie to yourself.

Using a Personal Trainer

This one is hard. Personal trainers know a lot about exercise execution, but usually not much more than that. In order to get in great shape you need help with exercise, nutrition and mindset. These are things that most personal trainers are not equipped to handle. You have to decide what your needs are and how to best meet them.

Using a Preparation Coach

These guys know everything about body transformation. Some refer to themselves as body recomposition specialists. Whatever the title, I have found that working with one of these people virtually guarantees success. A preparation coach will prepare a nutrition plan for you and will modify it as needed. They will set you up on an exercise program and will change that up as needed. They will work with you on your mindset.

By working with a coach you will hit all areas of your body transformation with one person. They will know all the struggles you are going through and will know exactly how to help you. Just think…someone who understands how your body responds to carbs and cardio. Someone who knows that low carb makes you uber grouchy. They can help head off problems before they become a problem.

To me, the coach made the entire process bearable. I hear all the time how preparing for a contest (or going through a transformation) is so grueling, but I didn't find it that bad. My coach got me through it with minimal effort. Thus, I would recommend a coach.

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Saturday Sharing: Thoughts on Competing

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Why do a bodybuilding competition

Discuss entering a physique contest with even the most hardened gym veteran and you will begin to hear a whole host of excuses. They can't fathom standing up in front of people in speedos, etc. The excuses are just that–excuses. I personally believe that a physique competition is something you should consider if your goal is to get into top shape. It is motivational and pushes you to do your best.

When I needed to get the weight off and build muscle I set a deadline (a show date) and then advertised it to every single person who would listen. There was no way I was pulling out. It got me focused and gave me a reason to suffer through some of the tough times you go through when getting into great shape. If you are thinking about doing this, here is the approach I recommend:

The Goal. Set a goal by looking at where you want to be and how long you think it will take to get there. Now look for a show that is in your area around the time of the goal completion. I recommend not going past your goal date, but a couple weeks earlier is OK.

Advertise. Once the goal is set make sure to tell every single person you know. Explain to them that you are going on stage no matter what. If you don't meet your goals you will go up and be humiliated. If you meet your goals you will go up and feel great about yourself.

Ride the Accountability. After you advertise you are going to have people asking about your progress all the time. Ride that accountability wave to success. Take advantage of the fact that you have created so many accountability partners. Use that to your advantage and your success will be virtually guaranteed.

Watch my rant on competing:

[pro-player type='video']http://www.youtube.com/watch?v=78vzWcdvSmg[/pro-player]

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Focus Your Anger

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When I am in a bad mood or if I am feeling extremely angry I take that energy and focus it on my workouts. I am going to give you 3 ways to take your anger and turn it into a focused attack on your body.

Focus Your Anger on Your Weight Training

Everyone has heard about “roid rage” and have seen the jokes about the guy raging in the gym. The fact is that anger when training with weights can be beneficial. What I do is literally attack the weights. I use the aggressive mindset to lift heavy and with intensity. I focus my anger to help me achieve my goals. I take control and focus on nothing else.  The results you see are amazing!

Focus Your Anger on Your Cardio Training

Cardio is boring. Cardio takes a long time. If you take your anger and focus it like a lazer on your cardio time you will get through it much easier. Your anger will drive you to work harder. You will be able to literally attack the intervals. You will be able to push yourself much harder than normal. Focus and watch the fat drop off.

Focus Your Anger on Your Attitude

Everyone has struggles with their attitude towards their nutrition and training at some time. Take your anger and obliterate the roadblocks that you have placed in your own way. Take that anger and run with it. Push past the issues you have created with your attitude. Adjust things and you will see your consistency skyrocket.

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Is Eating Every 3 Hours Truly Necessary?

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Anyone who has been involved with losing fat and dropping pounds has heard the theory that eating every three hours is necessary to get maximum results. The theory is that the metabolism is stoked by eating so often. However, is it really necessary to eat every 3 hours?

Personal Results

I will tell you that I have tried the 3 meals a day approach and the every 3 hours approach and I have gotten amazing results with the every 3 hours approach. I eat less calories at each meal, but I eat more often. I never feel hungry and that means I don't crave junk. As soon as I switch to the 3 meals a day approach I start craving things I should not be eating. Eventually it is hard to not give in to those cravings. Thus, for me, eating every 3 hours is important.

Scientific Evidence

There is no scientific proof that you must eat every 3 hours. All evidence is anecdotal. However, it appears that our bodies were designed to graze. By eating every 3 hours we accomplish that grazing habit. We take in smaller portions but more of them.  I have to believe that this boosts the metabolism based upon common sense and my own experience.

Common Sense

It takes a boost in your metabolism to digest food. Eating every 3 hours has your body constantly digesting food. This has got to increase your metabolic rate. My own experience shows that I get better results when i stick to an every 3 hours eating plan.

Is it Truly Necessary?

The question was “is it truly necessary” and I think the answer is “no” because you will get decent results if you eat clean and only 3 meals in a day. I do think you will get better results if you stick to a meal plan of food every 3 hours. I have seen it in action on my own body and it just works better.

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How Does an Old Guy Get Lean?

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When you go over the age of 40 building muscle and losing fat becomes more difficult if it hasn't already become a lifestyle for you. Testosterone levels are down and cortisol levels are up. These things conspire against you to keep the fat on your body. The fact that it is difficult to gain muscle at this age also contributes to the fat loss quandry.

Following an 5 step process will get you there.

  1. Use the IIFYM approach to eating. IIFYM (If It Fits Your Macros) is a very popular method of eating. It allows you to choose how many meals a day you will eat and the macronutrient ratios you want to hit and then you are able to eat things you normally wouldn't eat while trying to lose fat “if it fits your macros.” Make sure to aim for high protein intake. It is an amazing approach to eating that I have just begun to explore. I have an article planned soon regarding this eating program.
  2. Weight train daily. You need to do some pretty intense weight training when you are over the age of 40. You need to follow strict form to avoid injuries, but you should lift heavy and lift often. The intensity will spur on muscle growth by increasing the levels of testosterone and growth hormone in your system. Muscle helps to burn fat and that is why it is so essential to build and maintain muscle.
  3. Do cardio 4 times a week. To help keep fat loss moving forward do a cardio session 4 times a week. Do not over do the cardio. Keep the sessions under 30 minutes if possible. Use the HIIT method whenever possible as it continues to burn fat well into the future beyond the training session itself.
  4. Get enough sleep. Sleep is an essential element of your program. As we get older we tend to need less sleep. Please be sure to get lots of rest regardless of what you think you need. Not getting enough sleep has been tied to increase in fat.
  5. Drink lots of water. I recommend drinking at least 1 gallon of water a day. I personally aim for 2 gallons. It is a big commitment but it is extremely useful. Be careful to spread your water intake out over the course of a day. The water will help you burn fat and will keep your muscles full and powerful.

If you stick religiously to the five steps above and are consistent you will see changes in your body. It is hard work after the age of 40, but do not give up. Push yourself and the results you get will make you very happy.

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