Let’s start this week off with a self-test. Take this column with you to the nearest mirror. Make sure you can see yourself clearly in the mirror before reading any further. Okay, now if you follow a regular exercise program raise your hand. Now if you’re reading this column I bet you nearly everyone raised their hand. Put your hand back down and prepare for the next question. If you employ the same kind of careful planning, discipline, and diligence toward your nutrition program (meaning you know how many calories you are consuming, and the ratio of macronutrients) as you do your exercise eprogram raise your hand. Return to your favorite armchair and let’s discuss the results. Even though we are not all together in one big room I am fairly confident that the majority of you only scored 50% on this test. I can’t think of anything in this world where by making a 50% commitment you are able to attain dramatic successful results.
The truth is if you are someone that is really trying to make big changes to your physical appearance and feeling of well being then by exercising regularly and “trying to eat right” you are doing a fair bit more than a large chunk of the population. However I must inform you that you are still a long ways from a pass if we were grading you on your efforts. I know each one of you feels you are working hard at your fitness goals. It’s a struggle these days to make a time commitment to anything for a few hours a week, especially exercise. In our fast paced, fast food society down time is rest time, let’s be honest life is exhausting.
Realize this, in the endeavours of physical change nutrition is the single biggest component that will determine long term success, so you must diversify your time between nutrition and exercise, and in that order. Nearly everyone does this in the opposite order. Their work ethic kicks in and they commit to a rigorous exercise program. The results could be better so they work harder. The “try to eat right” by avoiding obviously bad foods but affirm themselves that the occasional slip will be ok, further justified by the notion of working out harder tomorrow. If this sounds like you, you have successfully undermined your chances of success for making dramatic physical change.
Eat first, workout later. This may sound like strange advice coming from a personal trainer but it is the same advice I give my clients and other trainers within our facility. Many times I may have a client come in for a workout and I will sit them down in our consultation room to go through their nutrition to ensure it is 100% on track or discuss the possible modification necessary to ensure they can adhere to it 100%. Nutrition is 75-80% of the equation in terms of long term success. So if you have been struggling start by dividing your exercise time to that budget.
It takes work and planning but use your newly budgeted time to learn about the foods you are eating. If it comes in a package and can be prepared with water or milk in 30 min or less it’s not a good nutritional choice. Use whole foods and learn the difference between protein, carbohydrates and fat. Know that our body needs all of these items. If you’re unsure of how much of each even starting with exact equal amounts would offer many nutritional benefits over the typical North American diet. Generate a simple meal plan you can follow for the week and be consistent with your nutrition and avoid “little slips”. Exercise with the remaining of your budgeted time. As your nutritional habits become second nature you will find you will have more time to commit back to exercise. Do this and that next successful step in your physical change is just around the corner.
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