One thing you must understand about accountability is that, when you get on the right training or dietary program, there's really no need for the babysitting because the program itself should be practical enough that works naturally/spontaneously for you. Assuming you get your priority straight and commit to real lifestlye changes, the right dietary and training program should work in harmony with your body physiology.
Every cell in our body wants to achieve homeostatis at all time. When given the right stimulant, (fat loss, muscle growth, or improving overall health) you should get results pretty quickly and painlessly. This means no cardio 10 hrs a week, strength training 2 hrs a session, frequent hunger pangs, or massive dollars spent on supplements/drugs.
For those who aren't fortunate enough to work with me or am not following a proper, scientific-based program for your fitness goals, you need to know the 80/20 principle. This means, as long as you do the right things 80% of the time, the 20% of your mistakes/non-compliance won't hurt your overall success. As long as you're consistent with your training and dieting most of the time, giving yourself a break from time to time is not going to kill you.
Don't get discourage just because you fall off your diet with a cookie or some ice cream. Mathematically, the caloric deficit you sucessfully generate over a week time on your diet will never be offset by a cheat meal or a bag of doritos. Just get back on it when you've fixed your craving.
This applies to training as well. Obviously if you're feeling low energy, lazy, or have some social/work obligations on a day you're scheduled to train, just relax, go do some stretching or walking when you find the time. A single workout session is not going to make or break your ultimate result.
What will break you is your mentality. Most people stopped a good routine because of the guilt they inflict upon themselves due to a minor fall off their program. Especially the OCD ones who has to get everything perfect and when it doesn't go accordingly, they blame themselves to have some kind of behavioral-will power issue which typically leads to completely giving up on their program. For these people, some flexibility will go a long way.
Here are few things you can do for accountability for yourself and from others.
1. Let everyone know you're making a dietary change for better health and/or physque, especially those who shop/serve/cook your food and influence your food intake the most. They don't have to be completely on board but at least explain why you're doing what you're doing and if needed, explain to them how it works for you.
2. Don't let your diet interfere with your social life (too much) but also understand that sometimes we do a lot of unnecessary eating that should be eliminated or adjusted like boredom and holidays-social events.
3. Just because it's lunch time doesn't mean you're suppose to eat. Your hormone ghrelin plays a role in meal patterns. Stabalize your hormone ghrelin to a smaller feeding window over the entire day. This will help cut meal frequnecy and can give you a better chance at reducing total daily calorie intake for fat loss.
Practice Intermittent Fasting.
Be accountable for hunger, not meal patterns. When you do get hungry, it's time to eat big. What you know about gorging due to meal skipping is a myth. When you eat a big meal, it just sit in your stomach longer and can take up to 6-7hours to digest (esp. protein). Cavemen use to eat (proper meals) only once, if lucky twice a day and they eat most of their daily intake in one setting. This is still true for many hunter/gatherers today around the world. Trust me, their muscle didn't fall off due to not having 20 grams of protein every 3 hours like most bodybuilding literatures will tell you. The calories you take in over the entire day matters more than how big a single meal is.
Practice Intermittent Fasting.
Be accountable for hunger, not meal patterns. When you do get hungry, it's time to eat big. What you know about gorging due to meal skipping is a myth. When you eat a big meal, it just sit in your stomach longer and can take up to 6-7hours to digest (esp. protein). Cavemen use to eat (proper meals) only once, if lucky twice a day and they eat most of their daily intake in one setting. This is still true for many hunter/gatherers today around the world. Trust me, their muscle didn't fall off due to not having 20 grams of protein every 3 hours like most bodybuilding literatures will tell you. The calories you take in over the entire day matters more than how big a single meal is.
About motivation, seeing your own health improve, weight drop, fitting in tighter clothes, and getting sexier everyday should be enough motivation to keep you going. You don't need a trainer calling you 3x a week just to make sure you're still doing their program.
Again, bringing others into the picture helps. If you let your family/friends/coworkers know what you're doing (losing fat), they will be less likely to tempt you with fattening food. They'll pay more attention to your physical change and compliment you when things go right.
This following article addresses what it takes to be good at something. (dieting, training, and making money) click to view.
Again, bringing others into the picture helps. If you let your family/friends/coworkers know what you're doing (losing fat), they will be less likely to tempt you with fattening food. They'll pay more attention to your physical change and compliment you when things go right.
This following article addresses what it takes to be good at something. (dieting, training, and making money) click to view.
Consistency means making plans to do something, prioritize your goals, and be resourceful with what you got (time/money/genetics/attitude).
To me, passion means getting disturbed enough, desperate enough, painful enough to want to make a change for the better. "Throw your heart out and go after it"... (heard that from somewhere, I know, cheesy). The first thing I do when I talk to potential clients is to find out how bad they want what they're looking for. If they're not hungry enough (not literally), they will never get anything out of my programs.
Tony Robbins is going to set you straight. This video bring up a good point about eliminating distrations that may hold you back from making positive lifestlye changes.
What We Do The Things We Do and How Can We Do It Better.
To me, passion means getting disturbed enough, desperate enough, painful enough to want to make a change for the better. "Throw your heart out and go after it"... (heard that from somewhere, I know, cheesy). The first thing I do when I talk to potential clients is to find out how bad they want what they're looking for. If they're not hungry enough (not literally), they will never get anything out of my programs.
Tony Robbins is going to set you straight. This video bring up a good point about eliminating distrations that may hold you back from making positive lifestlye changes.
What We Do The Things We Do and How Can We Do It Better.
"It's not that you don't have the resources, you just have to learn how to be more resrouceful with what you got."
For dieters, the best and most resourceful thing you can do is not get hungry in the first place because this will be your number one distraction. If you have excess body fat on your body, find ways to upregulate your fat burning potentials (metabolism) and use that as fuel instead of food ingestion. Manage your insulin/sugar level, drink your coffee, reduce snacking, focus on life projects and you will keep hunger at bay.
Here's something more inspirational...
Check out my other Champions
Read my published articles on Examiner.com on weight loss and sports nutrition.
Learn more about my Programs
Find out how HIT Center Austin Can help you reach your fitness goals today!
Understand what is food addiction and how to eliminate it.
How to Break Bad Habits
http://www.marksdailyapple
For the Trainnees
Seriously... Get Your Fucking Head Right I'll just quote/sum it up here...
At 99, Marathon Man runs on
For the Trainnees
Seriously... Get Your Fucking Head Right I'll just quote/sum it up here...
"the biggest battle you're going to fight will be against yourself, inside your head. "When you hit the gym, you should be focused on the larger picture- hitting your goals, whatever they may be, and making everyone weep with fear when you stomp around the gym like a miniature Godzilla, not quibbling internally over nonsense that will have little to no bearing on achieving your goals."
"If you're a hooligan, you eschew bullshit and all of its unpleasant trappings, and you grab life by its throat and fuck it into submission."
Your mind controls your body, and if you constantly proclaim to it that you're awesome, it will have no choice but to physically realize that thought... You can actually make yourself stronger, bigger, and leaner through the use of positive thought, and by the same token, if you constantly obsess over being fat and weak, your body will alter itself to match your perception of reality. Like Henry Ford said, "If you believe you can or if you believe you can't... you're right."(Lipton 112)"
"(Spiegel) Similarly, studies have shown that the placebo effect is so strong that 32% of severely depressed people show marked improvements with a sugar pill, compared to only 50% who actually receive medication for their illness. (Lipton 110) In most clinical trials, "fake" drugs prove just as effective as the real ones, simply because the people being tested believe in their power."
At 99, Marathon Man runs on
Here some music I know you'd like for your workouts
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update 4-1-2011
how to pump up your mind before pumping your body. This is a good intro to the power of self hypnosis, listen to the podcast or bookmark it for later.
http://www.bodybuildingsecrets.com/articles/bodybuilding_secrets_podcast_1_pete_siegel.php
Body-Mind Connection
"Exert with Purpose"
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update: 5-15-2011
Inspirational Body Transformation
"things I get to say now.
I feel so much better.
I am not out of breath.
I can wear clothes from the normal person’s section.
I RAN A FREAKIN HALF MARATHON!
I can do pullups and pushups.
I can jump on the trampoline with my kids.
I look good next to my gorgeous wife.
I am helping a lot of other people get healthy.
My blood pressure is normal.
I have no asthma symptoms.
I AM GOING TO LIVE FOR A LONG TIME.
What things do you get to say now or hope to be able to say in the near future?"
I can do pullups and pushups.
I can jump on the trampoline with my kids.
I look good next to my gorgeous wife.
I am helping a lot of other people get healthy.
My blood pressure is normal.
I have no asthma symptoms.
I AM GOING TO LIVE FOR A LONG TIME.
What things do you get to say now or hope to be able to say in the near future?"
