Losing weight and leaning up: The good, the bad and the ugly!

I recently put myself through a 6 week exercise and diet plan, devised by myself and a colleague (Tony Wilson) that was geared towards losing body fat, increasing muscle and improving digestive function.  It was a successful period for me, I hit some personal goals – losing 4kg in body-weight and dropping just over 3% body-fat in that period, as well as maintaining my strength in the gym.

Those who have read my articles before will know that my philosophy in the health and fitness world is not usually geared towards aesthetics – it is more geared towards achieving a healthy mind, body and soul through understanding of behaviour, nutrition and good movement, so this was an unusual programme for me to follow. So, instead of writing a blog about HOW I have achieved my results, I wanted to highlight the GOOD, the BAD and the UGLY that comes with dedicating yourself to a focused goal and how it can affect your life and the people around you.

The GOOD!

Let’s be clear about this, there are many positive aspects of finding a goal, sticking to a plan (even if it’s all consuming) and achieving your results. I felt really pleased with myself that I got what I wanted out of the 6 weeks and am able to show my clients that I practice what I preach. What did I experience?

 More energy! 

No real surprises here, but I mainly put down the increased energy to eradicating wheat and gluten and overall reducing the amount of carbohydrate I was eating. 

It is often thought that starchy carbohydrates and whole grains are needed for energy, but I found that reducing carbohydrate intake overall and planning the amount based on my daily activity level really helped give me a boost in energy. No more sugar spikes!!

I was also keeping well hydrated through lots of water, herbal teas and vegetables which would have also been a positive factor in my energy levels, as would the improved sleep I was getting by eating lighter in the evenings.

Improved gut function! 

Again, no real surprises here. I had slipped into a few bad habits over a 6 month period and was consuming too many grains and refined sugar, which had resulted in a feeling of lethargy, bloating and weight gain (even though my exercise habit had been consistent). 

Removing wheat, gluten, dairy and alcohol for a 30 day period helped get my gut functioning better which improved my digestion, my skin quality, my toilet habits were more regular and I lost weight around my middle which is what I was aiming for.

A great sense of achievement! 

This was on two fronts – first of all it is a great feeling when you prove that you have the strength to push yourself physically in the gym past your normal boundaries and the mental toughness to tackle your diet and create new positive habits in the kitchen. Secondly there was some professional pride in my results. I spend a lot of time talking to clients about fitness, nutrition and lifestyle so it’s good to give them some recent evidence of my own success and prove that I am providing sound advice and a professional service.

 Improved motivation! 

Not just in the gym, but for life. The positive feeling I got from hitting my goals spilled into other aspects of my life and I was approaching my daily life with a new found zest and enthusiasm - even more so than usual ;-) 

The BAD!

Yes, I’m afraid that anyone telling you that these type of goals and programmes come without negatives then they are either lying, or haven’t actually experienced it for themselves. What did I experience?

Obsessive behaviours!

I was beginning to show signs of obsessive behaviour, which although were helping me form new habits and track my progress, are no good for a healthy mind in the long run. 

• I was weighing myself all of the time – shocking!
•  I was obsessed with carbohydrate content and reading food labels. 
• I was constantly thinking about my next meal and how I could plan my days around eating.
• I was beating myself up mentally if I ate too much, or slipped up on my diet, or missed a workout.

Narcissism was creeping in! 

This I guess could be highlighted as obsessive behaviour too, but I wanted to tackle it individually. I was becoming totally self-obsessed with how I looked. I was always checking my profile view in the mirror, asking my fiancé whether she thought I was looking better and looking at old photos to compare. Now, I know you’re all reading this and thinking that sounds like typical behaviour of most Fitness Professionals and anyone who lifts weights – you may be right in some cases, but it was unusual for me to do it on such a grand scale.

Becoming a bit reclusive! 

I think it’s totally normal and necessary to moderate your social life whilst attempting to challenge yourself with a fitness and nutrition goal, especially if you have an active social life and it’s 100% essential to give up booze for a period of time. But, I was beginning to avoid people so I didn’t have to make choices about food, or get hassled for doing something that they think is stupid or a waste of time. I even was happy that my fiancé went to Canada on business for a week whilst I was starting the ketogenic part of my diet so I didn’t have to think about her when it came to food (I did miss you too Emily…. I promise!). 

This of course was all a means to an end, but I guess the reason I have highlighted it as a negative is because if it goes on too long you may find your friends don’t want to invite you out anymore. So, keep your periods of extreme goals relatively short.

The UGLY!

Haters are going to hate!

What I mean by this is there are some people out there who are never happy for you – or happy for anyone probably. When you put yourself out there in the public domain and let people know you are trying to achieve something, even put out pictures and updates to help keep you motivated and on track, there are always going to be people who criticise you. You haven’t lost enough, you could do more, I can’t see any difference, you’re mad for doing it, it’s not normal etc etc.

So, if you’re taking the brave step of pushing yourself physically to the next level, you will have to deal with haters in some form. If you can thicken your skin and deal with it, then you’ll have no problems, if you are a sensitive soul, my advice would be to keep your goals private and don’t tell too many people.

To sum up, I found the whole experience inspiring and despite a mix of positive and negative feelings throughout the process I felt it was 100% worth the effort. Even if your long term goal is to maintain a healthy existence I urge people to get out of their comfort zones and try to push those mental and physical boundaries and adding in some tough, short term challenges.

Stay healthy!

10 character traits of healthy people

1. They sleep enough. 

Did you know that sleeping less than 7 hours per night makes it 3 times more likely that you’ll catch a cold? Not only that, people who don’t get enough sleep are likely to eat more due to the fact their leptin (an appetite hormone) levels fall, promoting an appetite increase. So, forget watching that late movie, get an early night and start reaping the rewards of a full night’s sleep.

2. They plan their meals.

Have you ever made the mistake of food shopping when you are hungry? That’s right; you end up with a basket full of high sugar or convenience foods that do nothing for your waistline. For some people planning meals sounds boring and time consuming, but it actually helps you make healthier choices, regulates your portion size and is great for long term health.

3.  They exercise without being told by their trainer.

Scheduling in regular sessions with a PT is the best way to make sure you have an effective exercise programme. However, the healthiest people and those who achieve the most results don’t just rely on 1 or 2 hours per week of exercise; they find time for extra gym sessions, yoga classes or go that extra mile to be as active as they can every day.

4.  They set themselves exercise goals.

For some exercise is a chore and for some exercise is something that just needs to be ticked off in the diary, but for the healthiest people there needs to be a goal. Not because they want to continuously break records, but because they understand that it makes it more exciting and gives the sessions structure and purpose, which stops them giving up.

5. They always ask questions.

Why is it that many people stop asking ‘why?’ after they leave school? If we just accept things as fact without finding out why or how, then you never really learn for yourself. Healthy people want to understand how to improve their health. They read books and newspaper articles, they ask health professionals for advice and are willing to research the latest facts on health and wellbeing.

6.  They eat fatty foods.

Fat, particularly saturated fat, has been demonised for decades as the cause of cardiovascular disease and obesity. Finally, the mainstream media are beginning to spread the word that fatty foods, such as oily fish, avocados, nuts, seeds and coconut oil, are full of the essential nutrient required for energy, regulation of hormones, and absorption of minerals and protection of the immune system. Healthy people have known this all along and live by the mantra, “fit people eat fat”.

7. They’re always trying new things.

Humans are habitual by nature; it’s an evolutionary mechanism that has helped us survive by staying safe and conserving energy. But we live in a very different environment these days and it’s much safer to break out of your comfort zone and reap the healthy rewards. Healthy people eat a variety of food; they try new activities and are always looking to seek ways of stimulating their mind to look after their mental and emotional health.

8. They drink alcohol in moderation.

There have been some studies out recently that have shown that drinking alcohol in moderation can help reduce the risk of heart attack, particularly with certain red wines (Sardinian and Sicilian), even compared against those who don’t drink. The key word though is moderation. There won’t be many reading this who don’t get drunk sometimes and that’s fine. It just has to be sometimes, not all the time, not even every week. Healthy people know how to let their hair down too; it’s just not the only way they unwind.

9. They laugh often.

According to Dr Michael Miller, a cardiologist from Maryland, laughing for 15 minutes per day has the same positive effect on blood flow and dilation of the arteries as 30 minutes of exercise – that’s not even mentioning the positive effect it has on your mood and mental health. So, if you want to keep your health on track then make sure you get your daily dose of comedy!

10.  They manage stress well.

Healthy people don’t bottle up their emotions; they seek out people to talk to or find a healthy way to channel the tension. They don’t run themselves into the ground physically; they receive regular massage, osteopathy or whatever drug-free method is needed to make sure they’re pain-free. Healthy people are aware of how environmental pollutants can adversely affect health, so eat clean food and use paraben-free beauty products. So whether your stress is emotional, physical or environmental, for a healthier life it’s important you recognise it and learn how to deal with it.

Stay healthy!!