Be Encouraged

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When the voices say you can’t go on

get up and show them that

they are wrong. Don’t Quit.

 

When all around you closes in

and darkness rises

deep within,

When pain reigns

and there’s no escape

When life gives nothing,

it just takes and takes,

When your best efforts seem in vain,

and your goals move away and begin to wane,

When it seems that things remain the same,

Don’t Quit.

 

Press on, get up, do over, be tough.

Never say never.

Never say die.

Never give in.

Even if you cry.

Can’t never could,

no would or should,

just do it again. Don’t Quit.

 

Blood, sweat and tears…

Days, years…

Small victories, gains…

They think you’re insane. Don’t Quit.

 

Small victories grow and

steal the show.

You’re somewhat surprised

when right before your eyes

your hard work creates

your victory.

It permeates

your very soul and in spite of the doubt,

then you know

it was worth the time,

it was worth the pain,

victory is sweet…

Now,

do it again,

Don’t Quit.

 

 

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Colon Cancer Basics

I have personally known a few people who have passed away from colon cancer, and being as it is the third most common cancer diagnosed in both men and women in the United States, odds are you also have lost a loved one or an acquaintance to colon cance. While nothing can guarantee you will never be diagnosed with colon cancer, there are lifestyle factors you can take to mitigate the risk of you ever having it. These factors are consuming a healthy diet, and not living a sedentary lifestyle. There are some risk factors we cannot control, yet I want to ensure that you are made aware of all the risk factors that are under your control. There are more than some might believe. But first:

Causes of colon cancer.

From Mayo Clinic:

Doctors are not certain what causes most colon cancers.

In general, colon cancer begins when healthy cells in the colon develop changes in their DNA. A cell’s DNA contains a set of instructions that tell a cell what to do.

As I have written in Macronutrients, the Building Blocks of Life we must ensure that our diets receive enough protein to provide us with the 9 essential amino acids that our bodies cannot produce and can only come through what we consume. A human body whose diet is lacking in these essential amino acids over a period of time will damage your DNA, which in turn only increase your risk of cancers.

Healthy cells grow and divide in an orderly way to keep your body functioning normally. But when a cell’s DNA is damaged and becomes cancerous, cells continue to divide – even when new cells are not needed. As the cells accumulate, they form a tumor.

With time, the cancer cells can grow to invade and destroy normal tissue nearby. And cancer cells can grow to other parts of the body to form deposits there (metastasis),

Factors that may increase your risk of colon cancer include:

  • Older age. Colon cancer can be diagnosed at any age, but a majority of people with colon cancer are over 50. The rates of colon cancer in people younger than 50 have been increasing, but doctors are not sure why. Could it simply be that many younger people have not grown up with healthy dietary habits and live sedentary lifestyles? You have to wonder the percentages of those under 50 with colon cancer who grew up eating sugary treats and eating fast food burgers and fries along with delivery pizzas.
  • A personal history of colorectal cancer or polyps. If you have already had colon cancer or non-cancerous colon polyps, you have a greater risk of colon cancer in the future. This would be your wake up call to adopt a healthier lifestyle.
  • Inflammatory intestinal conditions. Chronic inflammatory diseases of the colon, such as ulcerative colitis and Chrohns Disease, can increase your risk of colon cancer. I knew an individual once who I thought was about insane as even though he had Chrohns Disease, he still ate foods that would trigger it in a bad way. Simply because, in his own words, “No one is going to tell me how to live my life”. That is good and fine, but for the fact these conditions along with cancer always affect others in your life too.
  • Inherited syndromes that increase colon cancer risk. Some gene mutations passed through generations of your family can increase your risk of colon cancer significantly. Only a small percentage of colon cancers are linked to inherited genes. The most common inherited syndromes that increase colon cancer risk are familial adenomatous polyposis (FAP) and Lynch Syndrome, which is also known as hereditary nonpolyposis colorectal cancer (HNPCC). If you know that you have inherited syndromes that leave you at a high risk for colon cancer, it is imperative that you live as healthy a lifestyle as you can, otherwise you are likely to become another familial statistic.
  • Family history of colon cancer. You are more likely to develop colon cancer if you have a blood relative who has had the disease. If more than one family member has colon or rectal cancer, your risk is even greater. I got my first wake up call to what a horrible disease colon cancer can be when I was but a little boy. My great uncle Floyd passed away from colon cancer. Even though I was quite young when he passed, I still remember the sight and smell of the poor man rotting from the inside as cancerous abscesses formed inside his colon. I still remember family members having to keep him clean as the rancid drainage poured out of his rectum as he laid in his bed helpless. Such a sad demise of a man who had been robust enough to make his way in life as a family farmer. This disease took a tough man and made him feeble and helpless in the end.
  • Low fiber, high fat diet. Colon cancer and rectal cancer may be associated with a typical western diet, which is low in fiber, high in fat, and calories. Research in this area has had mixed results. Some studies have found an increased risk of colon cancer in people who diets high in red meat and processed meat. Ok, even if you are not going to think about yourself, at least consider the children who may be in your life. It is a simple fact that is obvious to the naked eye, that in America today we have an over abundance of children with weight control issues. I have written about this sad state of affairs at Child Neglect, Abuse Related to Obesity. While the occasional Happy Meal, pizza and ice cream cones are not a problem when used as a treat, think of what you are doing to your child when this is about all that you feed them. No parent in the right mind want to doom their children to a early death from colon cancer, but when you do not instill healthy dietary and physical activities into their young lives, you most certainly increase their risk. What misery do you want to bring upon them by never taking the time to instill into them healthy habits during their formative years and there after?
  • A sedentary lifestyle. People who are inactive are more likely to develop colon cancer. Getting regular physical activity may reduce your risk of colon cancer. Is your life really so busy that you truthfully cannot dedicate a minimum of 30 minutes for yourself to at least go for a walk? Or, are you just making excuses as a walk might not be as interesting as the latest drama playing on the boob tube? Ask yourself if your life is worth more to you than some of your tasks at hand that you use in order to prevent you from healthy physical activity. Truth be told, even those of us who thrive on exercise often have to drag ourselves into getting started on some days. But, we do it whether we want to or not.
  • Diabetes. People with diabetes or insulin resistance have an increased risk of colon cancer. If you make the personal choice, you can manage and or reverse your type 2 diabetes and insulin resistance as I written about here, and here as well as in many other articles.
  • Obesity. People who are obese have an increased risk of colon cancer and an increased risk of dying from colon cancer when compared to people of normal weight. With very few exceptions, this part of your life can be controlled once you make the personal choice to do so. If you are obese, you know that your dietary habits are not good. You can lie to anyone, everyone, including yourself that your eating is not a problem, yet the truth will always come out when you have to sit at a table in a restaurant because you no longer fit in a booth. You know you have a problem when you are eating the same amount of calories per day as a hard core trained athlete might. You know something needs done when walking up stairs becomes a chore and you have lost your pride to asking for seat belt extenders when buckling up on an airline. With all the problems which arise from obesity, you certainly do not need anymore piled onto your plate. You can promote Self Lovely all day long for your obesity and that of others, but this is going to be made more absurd once you begin leaking smelly, bloody puss from cancerous abcesses in your colon. Davids Way is dedicated to giving you all the information you require to lose weight in a healthy manner in order to get to a good body fat percentage for your body.
  • Smoking. People who smoke have an increased risk of colon cancer. Oh lord, how much needs to be said about smoking. It is not rocket scence to figure out this is the dumbest and one of the dirtiest habits one can have. Just don’t.
  • Alcohol. Heavy use of alcohol increases your risk of colon cancer. Moderate or social drinking is fine for some, but for others, keeping it moderate or social is not possible. If you have ever experienced a hang over, black out or the joy of puking in a ditch, you know this shit is not so good for you either. Evaluate what is truly important in your life.
  • Radiation therapy for cancer. Radiation therapy directed at the abdomen to treat previous cancers increases your risk of colon cancer. Your therapy for any type of cancer is strictly between you and your physician. Ensure before you ever undergo an type of treatment that you first, fully understand the risks compared to the benefits.

Lifestyle changes to reduce your risk of colon cancer:

  1. Eat a variety of fruits, vegetables, and whole grains. Be sure you are consuming enough fiber to keep your bowel functions regular and normal.
  2. Drink alcohol in moderation, if at all.
  3. Stop smoking!
  4. Exercise most days of the week. Get up and move your body with a purpose. For your exercise to truly benefit yourself, then you must get your heart rate elevated into the aerobic, fat burning zone for at least 30 minutes, at least 4 days per week.
  5. Maintain a healthy weight or body fat percentage. We concentrate more on body fat percentages as you can actually have yourself to what is considered a healthy weight while still having an unhealthly level of visceral fat.

Screening for colon cancer.

Doctors recommend that people with an average risk of colon cancer consider colon cancer screening around age 50. But people with an increased risk, such as those with a family history of colon cancer, should consider screening sooner.

Several screening options exist – each with it’s own benefits and drawbacks. Talk about your options with your doctor, and together you can decide which tests are appropriate for you. (1)

(1) mayoclinic.org

The Marshmallow Test for Instant Gratification

One Marshmallow or Two?

The American psychologist, Walter Mischel, conducted a test using four-year-old children in the 1960’s. In this test, he placed a marshmallow directly in front of the child and told them that if they could wait 15 minutes before eating it, he would give them two marshmallows. He was able to track these children for many years to study their success in life. What the Marshmallow Test revealed is that the children who could delay gratification had better lives overall. They could more easily resist temptation, have better social relationships, cope with frustration better and had higher levels of performance in all areas of their lives including higher SAT scores. (1) Is it any wonder that being unable to motivate yourself to keep going past the drive-thru and cook a wholesome meal at home does not create the life that you want?

I Don’t Feel Like It

Instant gratification is the habit of doing what feels the best right now. Don’t feel like working out? If you are prone to instant gratification, you will skip it. You will be more likely to sit in your recliner and order an extra large pizza with everything, open a six pack and turn on whatever you are binge watching at the moment. This behavior won’t get you closer to your goals. In the long run, it will cause you to abandon your health incentive because you will feel like it’s hopeless. I can’t think of a single time that I just couldn’t wait to get under that heavy barbell. There is always a sense of apprehension about it. There is a part of me that would love to do something, anything, else but I know that nothing else will ever get me the body and state of health and strength that I want so I drag myself down those stairs to the dungeon and give it everything I’ve got. I have lived the other way. There is never a feeling of satisfaction in instant gratification. As soon as one thrill is satisfied, you will always want something else that you don’t have. Unfortunately, quite often it’s a better body. That pizza and gallon of ice cream did not satisfy that deep longing to be healthy.

Pain/Pleasure

The core of instant gratification is the desire to avoid pain. When we deny ourselves something that we want in the moment for a long-term goal, we experience pain. In order to avoid that, we may give in to the temptation at hand. However, there is nothing like seeing long term goals come to pass. The hard work and blood, sweat and tears poured into the creation of a dream cries to be rewarded and when those goals begin to materialize they are so much better than those short-term goodies. I spent years on the treadmill of do-over, you know, I started a “diet” in the morning and by evening I needed a do-over because I simply would not walk away from some sugar- laden treat that called my name. Once I gave into that, the sugar made me crave all kinds of foods and plenty of them. It was not until I made the commitment to myself of quitting sugar that the habit of instant gratification was defeated in my life.

Steps To Freedom

There are proven ways to escape the trap of having to be constantly gratified like a crying infant. (2)

1-Know exactly what you want.

Once you decide this, figure out what is necessary to achieve your goal.

2-Determine your obstacles.

Don’t go around people who will deter you from your goals. If they want you to join them in unhealthy behaviors, they do not have your best interest at heart. Most likely, they want to control you, your time or your money. They are not your friends. Don’t carry food and drinks into your home that you don’t think that you can resist. Don’t say, “It’s for the kids.” “The kids” don’t need it either.

3-Develop a network of support that will truly support your health initiative.

This blog is FREE. Read this blog. We have hundreds of articles and healthy, sugar-free recipes here for you. “Search” any word or topic that you need to know about and articles or recipes will pop up. We will answer your questions through direct contact on the “Contact” button on the “Menu” or through “Comments” on each article. You are not alone. There is a “Forum” on the “Menu”. Click there and start a thread. We will also reply there.

4-Make some rules and guidelines for yourself.

If you know that you won’t work out after work then get your butt up and do it before work, with your doctor’s permission, of course. If you think that you can’t pass Krispy Kreme without stopping then reroute your trip. Set yourself up for success, not failure. You will set yourself up one way or the other. It’s up to you.

5-Give yourself positive reinforcement, or rewards.

When you have been successful at pressing past these temporary indulgences towards your ultimate goals, go ahead and get that gym membership or that equipment for your home gym. Get what you want. You have earned it. Buy those great workout shorts or those microweights that you have been wanting for so long. When you positively reinforce a behavior, it becomes a habit. Make it good habits.

Which is more important to you, a temporary soothing of your senses or a successful life?

Which is more important to you, dissolving into the ethereal swirl of confectioner’s sugar and hydrogenated oil atop the cupcake built for four, or being able to walk from your car into the store?

Which is more important to you, life or death?

Your choice.

It’s up to you.

(1) https://study.com/academy/lesson/delayed-gratification-definition-lesson-quiz.html(2) https://blog.iqmatrix.com/instant-gratification

Lose 10 Pounds this Summer!

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Party!

After the Fourth of July swimsuits go on sale, Fall decorations begin to show up in Walmart, the barbecues and pool parties begin to slow and the exhilaration of the Season begins to fade. The excitement of getting slimmed down for the Summer is gone and we can have trouble focusing on our goals if they were based on that eternal quest for looking great in Summer clothes.

The Reality

The truth is that there is still about twelve weeks left of Summer…11.7 to be exact. This means that if you use the Calorie Counter Pro here on the blog, you have plenty of time to lose at least 10 pounds this Summer. The Calorie Counter Pro will give you exact guidelines to lose 1 or 2 pounds per week. We advise you to lose 1 pound per week because it’s easier and you’re less likely to quit if it’s easier. Slow fat loss is always better than fast. Your habits will be changed gradually with less trauma and become more ingrained into your daily life. Your skin will adapt much better with slow loss. The subcutaneous layer of fat will be decreased slowly allowing the elasticity of your skin to remain better intact. You will look much better if you lose your fat slowly.

Seasonal Advantages

While the excitement of the Season is waning, the inspiration of the Season remains. It’s the hottest time of the year and that means less clothing. There’s still that incentive to look good in shorts or a swimsuit. You will also withstand the heat much better if you are not overeating and you are shedding body fat. That extra layer of fat makes you much hotter and you have extra weight to carry around. Start losing now and just a few pounds less will be noticeable in the “Dog Days” of August. You can get outside in the morning and evening and you can avail yourself of the pool and other outside Seasonal activities.

The Season of Gluttony

Before we know it, we will be bombarded with a series of Holidays that seem to have gluttony front and center. Regardless of why we say we are celebrating these Holidays, huge amounts of rich, sugar laden, fattening foods are always present. In the United States this gastronomical assault will begin early in October and continue until Spring, one Holiday after another, all offering their different unhealthy food choices. Most people use the Holidays as an excuse to make poor choices. The average weight gain during this time is between 5 and 10 pounds. This number will vary depending on where you read. If you’re over about 5 years old, you know this is true. Why not get the jump on this assault on your health and shed some pounds now?

Boost the Burn

Immediately after the Calorie Counter Pro you will see charts telling you how many calories you burn for various activities. As David says, “You cannot out-exercise a bad diet.” You have to get your eating under control first. Then you can burn a few extra calories by adding in some activity that you either enjoy or are simply willing to do. As the pounds come off you will build some muscle and look so much better and improve your health. Muscle is necessary for a healthy body. It not only increases your metabolism, it also helps prevent falls and gives you a better quality of life all around. Being strong gives you independence and autonomy which is great for your mental health. With your doctor’s permission, activity is a win-win situation.

Get Up and Go

The secret to health, longevity and high functionality is to keep pushing forward. Here at a time when so many are ready to toss in the towel and party the Summer away with food, drink and lethargy, I admonish you to get up and regroup. Your health is your most precious belonging. It’s never too late to make it your number one priority.

Reach Your Goal!

Pure Magic

Persistence is the key ingredient that makes all the difference in the world. There are many people who have great genetics, money, talent, a great personality or seem to get every break in the world but still fall short of their ultimate goals. There are others who work against all odds and succeed with flying colors. These people have the pure magic of persistence. They just won’t stop.

The Good Times are Easy

It’s easy to pursue our goals when everything is working in our favor but what about those dark times? What about those times when we have serious life issues to deal with, sickness, death, financial stress, job dissatisfaction or something that’s actually stupid but it still affects us in a negative way. As a man thinks, so is he. If we perceive something as significant, it is. It has the power to derail us if we don’t have good habits in place to deal with these hard times. Something as insignificant as a pound or two increase on the bathroom scale can send us into a tailspin if we don’t have good coping mechanisms. We always want to show continual progress towards our goals and the smallest setback can sometimes make us crazy. If the scale is your nemesis make sure to read David’s article, “Bathroom Scale Self Sabotage”. It will open your eyes about the true nature of how to use a bathroom scale. It is a tool, not your judge and jury.

Have a Vision

I struggled with weight control my entire life. It was only when I got a clear vision of what I truly want that I began to make progress. I sought wisdom and found David’s Way. I have my ups and downs with the mental struggle of wanting more and better all the time but since I have a clear cut vision of exactly what I’m trying to achieve, I know exactly what it will take to get there. I want an unusually high level of fitness. That may not be what you want but since I do, there are certain things that I never even consider because my training is strict. I never consider drinking alcohol or eating sugar. It won’t get me what I want. I rarely use salt because that will hide definition. I never, NEVER, just skip working out. I may have to modify my workout on rare occasion but skipping is just not an option. My goal is high. My behavior must follow suite. Yes, it is hard but not nearly as hard as wallowing in a less than fit body. Having a clearly defined picture of the body and life that I want automatically keeps pushing me further into fitness. (1)

Light Your Fire!

How bad do you want to be fit and healthy? Seriously. Is it a fad so that you can go to Dick’s or Academy Sports and get some workout clothes to wear shopping? I mean, after all, they’re comfy, right? If you want to succeed at being healthy, you’ve got to want it more than anything. It has to be all-consuming. The frilly notion that we can casually work our way into looking like a fitness model is absurd. Even though many images that we see are filtered, photo shopped and altered in more ways than we can even imagine, there are a few truly profoundly fit people in the world. Do you know what those people do to look like that? I can assure you that it isn’t a half-hearted effort. Taking half the icing off the cupcake is not their idea of working their program. These people have an intense work ethic where fitness is concerned. If you want to look like a bikini model or like you just got out of boot camp, yo have to want it with all of your heart.

Schedule

I toyed around with my hard workout for a while. When I first began, David told me that on certain days working out would be my job. I had major life changes including destruction of my home by a tornado, and at times I would try to change things up a bit to accommodate my crazy schedule. I am a nurse and work crazy hours and have had two different jobs in the last year and a half. What I discovered is that David’s advice about having a set schedule is golden. When I changed things up, my progress slowed. I don’t know why. The fact remains that it did. Prioritize and strictly schedule your workouts.

Be Flexible About Your Progress

If your program is not working anymore, find one that does. I have had three different programs in a year and a half. They were all good. I progressed and moved up. I would still get some benefit from any of them but to continue to progress, I had to be willing to change.

Be Confident

There are many voices all around you that will try to deter you from your fitness goals. The old saying, “Misery loves company.” applies here more than anywhere. People who do not want to work at being healthy really don’t want anyone else to do that because it proves that it can be done. Research and find a program that works for you and pursue your goal with your whole heart. Never doubt that you will achieve your goals. Don’t listen to negative input. You may feel ostracized and you may be. Believe me when I say, the people who will exclude you because you want to be healthy do not have your best interest at heart. They want to control you, your time or your money. Don’t be shaken in your convictions concerning your health.

Open Mind

Always be willing to learn. Regardless of how far you’ve come, there’s always something to learn. Seek wisdom and you will find it. Health is everything. It is a massive conglomeration of facts, theories and research. The human body is complex beyond the imagination. There are over twenty chemical reactions that have to take place every single time that you take a breath. Never assume that you know all you need to know. Here on the blog we make every effort to stay abreast of new research, not only for you, but for ourselves first. We practice what we preach and we’re ever-learning. I strongly encourage you to do the same. We will never know all there is to know about this wondrously made body that we inhabit.

Have a Role Model

In an all but hostile environment where health is concerned, it’s good to have a real life person that you can look to for guidance. When the going gets really tough, and it will, you can look at them and see how they made it through a similar obstacle. You won’t get this kind of support from most of your friends and family. Quite often it appears that successful people got where they are alone but when you talk to them, you will discover that there was somebody who influenced them. Find someone in real life that is a little ahead of you on the path that you want to travel and listen to them and implement their instruction.
Bad habits are socially contagious but so are good habits. Surround yourself with as many positive influences as possible. Visit us often. We are always here. You can comment on any article or contact us through the “Contact” button at no cost. You can also visit the “Forum” and start a thread for information. Look on the “Menu” for the “Forum”. David’s Way is a free tool to help you on your journey to health.

(1) https://www.fastcompany.com/3044531/7-habits-of-highly-persistent-people

Your New Weight Loss Program Might Not Fix You

It matters very little what diet or exercise plan you incorporate into your life to lose weight. If your heart and mind are not into it entirely as a lifetime commitment, then you are almost assured failure in the end. Every day we can open up any type of media and be bombarded with any number of different types of weight loss schemes. Although you can lose weight temporarily on them, most of these marketers are snake oil salesmen at best.

Weight loss per client was 3.9 pounds per week? You had better be a special kind of stupid, or seriously uninformed if you believe this total bullshit for a multitude of reasons. No professional nutritionalist will ever have you attemptng to lose 3.9 pounds per week as it is not a healthy rate of loss which is also not sustainable. The most weight you want to lose weekly as a target is only 1 to 2 pounds maximum of body fat in order to maintain your health.

You can lose that amount of weight, 3.9 pounds, in your first week or two on a diet plan, but that weight is mostly water weight that will drop rapidly for everyone when first beginning a diet.

Do not confuse water weight with body fat as being meaningful when you step onto your scale. Water weight will come back as rapidly as it is shed.

When you reduce your calories a good deal, your body begins using glycogen for energy after it has depleted glucose. Rapid water weight loss occurs because the metabolizing glycogen is bound to 3 to 4 grams of water which is released during the metabolic process. Thus, you experience a rapid water weight loss.

If you are significantly over weight, or obese, a 3.9 pound per week weightl loss over a period of time, besides being risky to your health, is quite likely to leave you with at a minimum, unsightly and saggy excess skin. In the worse case scenario you can suffer medical issues from excessive sagging skin left over from your weight loss such as infection from open friction sores and fungal infections.

Damn, it is a good thing they are the only program that will try to trick your metabolism. What a crock of bullshit! There is never a need to hack, or trick, your metabolism for weight loss. What you have to do is clean up your diet. Eliminate added sugar or at least greatly reduce your intake of it. Quit cooking processed foods of convenience and learn to cook whole healthy foods, and lastly, get up and move your body enough to burn off body fat through physical exercise. If you have to trick your metabolism, you are doomed to fail in the long term even if you lose in the short term. These kinds of hacks do not involve getting your heart and mind wrapped around a permenent lifestyle change to healthy living at your best body fat percentage.

You can bet your ass that when you fail at this snake oil weight loss program, they are going to place all of the blame on you. They tell you in their add results depend on how well you adhere to the program. This program, like others are about getting you to an end point with no consideration of getting you through the rest of your life.

Another batch of snake oil for you!

Read the above: Easy meals, no guess work. Delivering perfectly portioned breakfasts, lunches, dinners and snacks. No counting, no measuring, no weigh ins.

Can they possibly be serious?

Unfortunately, they are serious and you need to consider what they are offering you. Rather what they are not offering you which is learning to prepare your own healthy meals in proper portion sizes. There is no accountability to yourself other than to follow their plan. What are you going to do once you reach your goal weight and move on without them? Odds are you will regain your lost weight because you did not learn anything, nor did you have to take personal responsibility other than eating their poor quality meals. ( I have tasted their food when my dear wife tried their program, It tastes like hell warmed over)

As in the first plan above, you first lose a bunch of water weight. Water weight is not what you need to worry yourself about, body fat is. You need not get excited about the first week or two as the weight loss is not indicative of how the remaining time on program will go for you. It is the long term results that matter most, not the short term.

The problem is, despite the fact you can now add in your own grocery items, you are still dependent for the most part on their meals. This diet program is not teaching you anything useful for weight loss and healthy living, but it is making you ready to get to the end of the program as their foods are poor tasting. There is also nothing included in this that will get your heart and mind into the program, as you are just blindly following their lame and simple program.

As with lots of diet plans, the flexibility gets folks into trouble all the time. This flexibility is enticing and sounds benign enough, but for people who have had little to no appetite control over the course of their lives, flexibility leads to more and more flexibility all the time which means they will always struggle with attaining success. This problem is compounded when those glasses of wine are added into the mix. Follow any weight loss social media for a short period of time and you are bound to see this issue come up.

Jenny Craig! Hell, this has got to be great!

Seems to be a familiar trend here…

Ok, I am not going to repeat everything I just wrote about Nutrisystem and Slim 4 Life here, but really, I could go word for word and have it all apply just the same for Jenny Craig as well. These marketers care more about taking your hard earned cash than they do about helping you.

Screw me to tears, this procedure might be perfect for one who already has very little body fat and wants to get better defined for modeling or bathing suit weather. But, it is not a procedure for one who is fat, period.

Surgical procedures do not address emotional eating issues.

Surgical issues do not teach you about proper nutrition.

Surgical procedures do not get your ass moving in the gym or anywhere else for that matter.

Surgical procedure results can be just as short lived as those from the bullshit diet plans I already listed above.

If your mind is not wrapped around doing what it requires to get and keep your body at a healthy body fat percentage, you are just throwing your money away by having a surgical procedure to make yourself look better long enough to get into that outfit that you picked out months ago for an upcoming social engagement.

One day results. Targeted fat removal…

If you have been over weight or obese for a significant number of years, do you think one day can possibly fix your obesity problem? Even if your body did become smaller?

Do you think you will now picture yourself as being thin and in shape with this new body? Or will your mind still still see a fat person when you look in the mirror? A problem with rapid weight loss is for some it takes the mind more time to catch up with the body, the same as anorexics see themselves as being fat. You very well may still see your fat self when you look in the mirror. Rapid weight loss plays tricks on the mind.

If you walk into this procedure as an obese individual, do you believe your skin is going to just shrink up as they insert that big needle under your skin and suck out the fat? If so, you better think again. If you shake the stuffing out of a feather pillow, the pillow case does not shrink does it? Well, neither is your body. You will have to have more procedures to get the body you want and if you have not fixed your mind, nutrition and physical fitness habits, you are wasting your time and money.

You might consider that affordable financing too as this means they are not inexpensive!

Before you go into debt with one of these outfits, do yourself justice and read this disclaimer from Sonobello. Images do not constitute a guarantee, promise, nor representation of any particular outcome or experience!

No guarantee’s! You would have to be a special kind of stupid to go into debt for NO GUARANTEE!.

Look, the bottom line to having a healthy looking body is to actually have a healthy body. And there are no short cuts to achieving one if you are not already there. You have to have your mind wrapped around a permenent change of lifestyle in order to achieve that healthy body. This is first and foremost the key to getting there, no matter who the hell you are.

You have to adopt the attitude that what you are doing to get a healthy body is a life time commitment and not some half assed effort to find a number on your scale, only to lose it in a few short weeks because you are not into health for the long haul.

Do you really want to be only half assed?

Your mind and heart have to be in the race or you will lose every time.

Healthy nutrition is neither time consuming nor is it expensive as some believe. You can prepare a meal, consume it, and then clean up your mess in less time and expense than you can go through a fast food drive through. When you eat healthy, whole foods without added sugars you will remain satiated far longer than when you eat crap foods that are processed and contain added sugars. This in itself can reduce your food bill.

You just got to get your mind wrapped around it.

You have a busy schedule everyday, probably as everyone else you know, but there can always be time and money found to visit a doctor when you need to. Think of all the time and money you could save if you got yourself healthy through nutrition and physical fitness. A great many common ailments such as inflammation, heart disease, high blood pressure, cancer, type 2 diabetes, metabolic syndrome, liver, kidney and pancreas problems and others can all be traced back to poor nutritional habits and laziness. Cold hard fact there, you are usualy going to be the sole cause of your sickness. Can’t afford the medical bills, then you should fix yourself before you need to fuck your doctor by not paying your bills.

Forget trying to take short cuts to a good body, forget hacking life to get there. You are only selling yourself short. Forget all the snake oil salesmen waiting to take your money with some foolish short term plan to make you shed a few pounds at best, and only temporarily at that. I know you have to be more intelligent than that, right? If not, I could use a few donations…

But seriously, we have worked tirelessly to bring our readers quality information to help lose weight to a healthy body fat percentage and we have never charged any of you a penny for this work. Our goal at David’s Way is to help you to a better, healthier life.

Thank you for reading.

Be the Boss of Your Life

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Today on first day of the week, you can plan to have a victorious seven days. Here’s a few tips that might help.

1-Decide what you really want.

Sometimes we think that we want something but it’s actually just a passing whim. Before you move Heaven and Earth to make a thing come to pass, be sure that you want it. There’s no need in going out and buying a thousand dollars worth of brand name workout clothes unless you are going to work out. The extra expense on your credit card will just stress you out and encourage binge eating.

2-Decide if you are willing to do what it takes to make it happen.

Wanting a thing and being willing to make the sacrifices and put in the hard work to make it happen are different. There is nothing that is worth having that comes easy. Just know that going in. Unless you are willing to work hard at something, you are just going to frustrate yourself and dig a deeper hole than you were in before you started.

3-Make a plan.

It doesn’t have to be complicated. Just research and get the knowledge that you need to create the objective that you have in mind. Base your plan on facts, not fantasy and pop “science”. I strongly encourage you to visit David’s Way daily for everything from recipes to encouragement. We post something most days. If we don’t, go to the search box and type in a word that is on your mind and find something to read. You can also leave comments or use the “Contact” button and we will get back to you, most likely both of us.

4-Take the first step.

Quite often the difference in failure and victory is just getting started! It seems like a “duh”, but you’d be surprised at the number of people who stop here. They’ve bought the outfit, paid the membership, bought special food and that’s it. They never begin to work the plan. If you work out for five minutes, you will most likely finish your workout.

5-Dig in.

Be realistic about your goals and the time frame that will be necessary to achieve them. In a perfect world with a perfect life, you could make much faster progress than you can with stress from work, home and the world at large. You will not be able to spend all of your time working on your goal so allow a realistic window to see progress. Dig in and be prepared to winter the storm. You will struggle and want to quit. It will be hard, very hard. Accept that now. You are not in this for the short term. This has to become your lifestyle to be truly successful. There is no rush. Your goal should be good health for the rest of your life.

6-Be ready to adjust.

After seeing progress and gains in muscle mass and/or overall fitness, it becomes necessary at some point to change some things. What you change will be dependent on your goals. I have a very specific goal that I’m working towards and I adjust my program a little all along to accommodate that goal. My program gets progressively harder, never easier. I made up my mind going in that I would not stop. This is the rest of my life. I want to see specific cuts and have overall robust strength. As I progress and see how my body responds to various foods and lifts, I adjust accordingly and I see continuing improvements towards my goals.

7-Shut out the negative feedback.

This is critical because change is never easy. We rebel against it with everything in us at times. The very last thing that we need are people around us who disagree with our goals. I simply don’t go around them. The old saying, “If you can’t say something good then don’t say anything at all.” is ingrained in my psyche. I rearranged my entire life on a grand scale to live this way. Now the only voices that I allow in my life are those who are supportive of my way of life. I’m a health freak. It’s not going to change. I will not listen to negative feedback about that for 30 seconds. Don’t answer their texts or calls. Be responsible. You are in control of the input into your life. Make it positive.

8-Be proud of your success.

When you see progress it’s okay to feel good about yourself and be proud. The progress didn’t come easily. You worked hard to get where you are. You will notice that your confidence will grow by leaps and bounds across the board when you get truly fit. That’s fine. You deserve it.

9-Accept that this is normal.

A common pitfall for many on their road to health is thinking that getting healthy is a temporary anomaly that will bring about a specific goal and then it’s done. Guess again. This is your new normal or it will be temporary. David says that “You don’t own your present level of fitness. You’re only paying rent.” That simply means that we have to keep it up. This is what life is like from now on so learn ways to make it fun. Try different foods and recipes that are here on the blog and find a fitness program that works for you that you can incorporate into your life on a daily basis.

10-Do it again.

When you fail at a lift or have a bad eating day, don’t quit. Just get up and do it again. There is no quitting if you really want to be healthy. What would you go back to, sickness and dysfunction? Healthy people do still get sick and have injuries and problems in our everyday life but I can promise you, it’s a whole lot less than we would have if we quit. Our lives aren’t perfect because we’re healthy but they sure are a whole lot easier to navigate.

Now, get up and charge into your week and show it who’s Boss. You are. Now work that thing. It’s up to you. You’re life is in your hands. Create.

You’re Pre-Diabetic, Now What?

All across America people are eating more and more sugar laden meals while also getting significantly more lazy. The end result is we have a majority of our citizens who are either over weight at a minimum, or straight up obese. Many of these people will visit their physician who might order a blood glucose screening, and then find themselves receiving a diagnosis of being prediabetic. If this scenario applies to you, you are being given a stern warning that you had better get your act together in regards to your dietary habits and sedentary lifestyle. Having a diagnosis of prediabetes is akin to full blown type 2 diabetes giving you a shot across the bow to warn that you need to cease and desist in your current lifestyle. You had better get it together like right now as prediabetes can be reversed through proper diet and exercise. This is your chance to defend yourself against type 2 diabetes, do not be a fool and just give in to getting it. If you think life might be tough by turning prediabetes around, you are only setting yourself up to learn some hard life lessons if you let the shit go.

You can control it, you are not helpless.

What is prediabetes?

Being prediabetic means that your dietary habits have resulted in your blood sugar levels becoming higher than normal, yet not high enough to be type 2 diabetes. If you do not change your ways, without serious dietary changes, at this point you are quite likely to progress to type 2 diabetes. Listen up, if your ass has been diagnosed as being prediabetic, the long term damage from diabetes to your heart, blood vessels, and kidneys may already be starting.

Damage to your heart, blood vessels and kidneys is nothing to take lightly. Of course, there are many who will not take this seriously until the problems have begun to make their lives difficult. And then, when the proverbial crap hits the fan, they will expect their doctor to just fix them with a medication or something. If you are this individual who would rather have a doctor prescribe you a medication over just unfucking yourself, you are a fool.

If, however, you are half way intelligent you will understand that type 2 diabetes does not have to be inevitable and you will make the personal choice to do something about your diagnosis of being prediabetic by beginning to eat a healthy diet and incorporating physical fitness activities into your daily routine. By doing these simple lifestyle changes and maintaining a healthy body fat percentage, you can bring your blood sugar levels back to a normal level. You have a choice between eating healthy and exercising, or you can continue on your merry way with an obese body while cramming cookies and cake down your gullet and washing it all down with sugary soft drinks. This may appear to be an extreme way of putting it, but I am intentionally not sparing your feelings simply because I want you to fix yourself before it gets worse, If my words make you a bit uncomfortable or irritated, you will remember them far longer than if I was sugar coating them for you.

Sadly, children are being affected by prediabetes and full blown type 2 diabetes the same as adults. If you give a damn about the children in your life, then be the role model they require in order to live a healthy life. Make the choice that your unhealthy dietary habits are not more important to you than helping your children. If you have brought children into this world, you damn sure owe it to them to ensure they grow up healthy and fit. Anything less is a serious shortcoming on your part as a parent and is no better than anything else which can be considered child neglect. Children can have their blood sugar levels brought back down in the same way as adults, with a little exercise and a healthy diet.

Prediabetes generally has no signs or symptoms.

You may not have any symtoms at all that you are prediabetic other than the fact you are over weight and out of shape. One possible sign that you might be at risk of type 2 diabetes is darkened skin at the neck, armpits, elbows, knees and knuckles.

If you have moved from being prediabetic to full blown type 2 diabetes, here are signs and symptoms that you have done so:

  • You will experience increased thirst.
  • You will need to urinate more frequently than normal.
  • You will feel fatigued.
  • Blurred vision will also become a problem.

If you begin experiencing these symptoms, get your tail end to your doctor and ask for a blood glucose screening, especially if you already have any of the risk factors.

Causes

While family history and genetics do play an important role in people developing prediabetes, factors that are also important are being lazy and or inactive and excess body fat, with an emphasis on belly fat. People with prediabetes no longer process blood sugar (glucose) as they should when healthy. As a result, sugar accumulates in the blood stream instead of doing it’s normal job of fueling the cells that make up muscle and other tissues, The majority of the glucose in your body comes from the foods that you consume. When food is digested, sugar enters your bloodstream. Getting this sugar from your bloodstream into your cells requires insulin which comes from your pancreas.

Every time that you eat, your pancreas secretes insulin into your bloodstream. As insulin enters your bloodstream, it causes sugar to enter your cells, thereby lowering your blood sugar. As your blood sugar levels drop, the pancreas backs off on secreting insulin. This is how it is supposed to be, however, when you are prediabetic this process begins to malfunction. Instead of fueling your cells, sugar builds up in your bloodstream. High blood sugar occurs when your pancreas does not produce enough insulin or your cells become resistant to insulin, or both conditions.

The same factors that increase your risk of developing type 2 diabetes increases your risk of prediabetes.

  • Weight. If you are carrying too much body fat, know that this is your primary risk factor for developing prediabetes. The more fatty tissue you have, especially inside and between the muscle and skin around your gut, the more resistant your cells become to insulin.
  • Waist size. If you are big around the waist, it is an indication that you are insulin resistant. The risk of insulin resistance goes up fo men with waists larger than 40 inches and for women with waists larger than 35 inches.
  • Dietary patterns. Eating processed foods and meats, eating foods with added sugars and drinking sugar sweetened beverages places you at higher risk for prediabetes.
  • Inactivity. The less you move your body the greater your risk of prediabetes. Get your ass and move it with a purpose. Make that purpose be one of improving your life. Physical activity not only helps you to drop body fat, it uses up glucose as energy and makes your cells more sensitive to insulin.
  • Age. Although diabetes can develop at any age, you are at a higher risk after the age of 45. Of course this could largely be because folks over 45 tend to exercise less lose muscle mass and gain weight as they age. Do not let age be a lame excuse for not being physically active. Get up and move your body damn it. Even if you have to begin a little at a time, just do it as a part of your daily routine, You can build up to longer durations of activity over time.
  • Family history. If you have a parent or sibling with type 2 diabetes, your risk of prediabetes is increased. Type 2 diabetes runs on both my paternal and maternal sides of my family, which means I am at a higher risk, yet I refuse to live my life in a manner in which I make myself susceptible.
  • Race. It is unclear why, but Blacks, Hispanics, Native Americans, Asians and Pacific Islanders are more likely to develop prediabetes.
  • Gestational diabetes. If you develop gestational diabetes while pregnat, you and your child are at a higher risk of developing prediabetes. Knowing this, you owe it to your child to ensure they grow up eating healthy and getting plenty of physical exercise in their lives. Also, if you gave birth to a baby that weighed more than 9 pounds, you are also at risk for prediabetes.
  • Polycystic ovary syndrome. This common condition increases womens risks of prediabetes.
  • Sleep. People with sleep apnea have an increased risk of insulin resistance. People who work changing shifts or night shifts which can cause sleep pattern interuptions, also may have an increased risk of prediabetes or type 2 diabetes.

Other conditions associated with prediabetes include:

  • High blood pressure
  • Low levels of high densiy lipoprotein (HDL) cholesterol, or, the good kind.
  • High levels of triglycerides which is atype of fat in your blood.

When these conditions occur with obesity, the are associated with insulin resistance. The combination of three or more of these conditions is often referred to as metabolic syndrome.

The most serious consequences of prediabetes is progression to type 2 diabetes. Type 2 diabetes can lead to:

  • High blood pressure
  • High cholesterol
  • Heart disease
  • Stroke
  • Kidney disease
  • Blindness
  • Amputations

Research has indicated that prediabetes is often associated with unrecognized heart attacks and can damage your kidneys, even if you have not progressed to type 2 diabetes.

By making a personal choice to get physically active, and to get healthier by losing bady fat, you can keep yourself from ever becoming prediabetic even if diabetes runs in your family. Eat a good healthy diet, move your body, lose weight and control your blood pressure and cholesterol. All of this can be done by making a personal choice to do so and then making it happen through dietary changes and exercise. You do not need medications to rid yourself of prediabetes or the risk of acquiring it. Nope, all that is required is a commitment on your part. Just do it. Get it done today. Follow us at David’s Way, we have almost 500 nutrition and fitness articles with tons of healthy recipes to help you along your way. Any topic you are interested in, can be entered into our blog search bar and everywhere we have written on it wil come up for your reading pleasure.

Three Reasons You’re Not Losing Fat

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The Original Lie

Ahhh… I’ve heard the myth my whole life… “It’s easier to  lose weight in the Summer because of the abundance of fresh fruits and vegetables.” Seriously? Do you know how many calories and grams of carbohydrates are in some fruits? I struggled with this hard truth for years, not understanding why the weight didn’t just fall off of me in the Summer. Nevermind that I could,and did, eat an entire watermelon alone in an evening. I’m not talking about the personal size watermelon. I’m talking about the size for a family.

I know people who eat massive amounts of fruit in the Summer and have this struggle all Season. There is a common misconception that fruit is “Free”. Nothing is “Free” except water. Go ahead and wrap your brain around this and you may still lose some fat this Summer.

The idea that an abundance of fresh fruit and veggies is a help to weight loss is a little ridiculous anyway because regardless of how many peaches or cups of blueberries we eat, we can still scarf down a platter of fried chicken at the family picnic. Those extra calories from all that fruit just add onto an already out of control diet. And then… It’s “just” fruit, “Free”, right? So when Aunt Pat brings out her “Prize Winning Fresh Peach Cobbler” we think that we can still have dessert, and usually do. There is a deception that we are eating “healthy” because we have eaten multiple servings of fresh fruit so surely a little cobbler can’t hurt…

But I Work Out

And then there’s the deception that all that outdoor activity will somehow magically erase a freezer of homemade ice cream. Oh, I’ve been there. That’s how I know about these things. In the Winter we’re house bound a lot. When we can get outside and start walking, hiking, cycling and swimming we think that we’ll “burn off” those extra calories and the party mentality takes over and we just go wild. Look here on the blog, immediately after the Calorie Counter Pro and you’ll see the calories burned for various activities. As David says, “You cannot out-exercise a bad diet.” No matter what fad diet “science” tries to tell you, it’s “Calories In/Calories Out” that matters. Keep up with your grams of carbohydrates also. You need good lean protein to build muscle and if you eat too many calories in carbohydrates, you won’t have enough left for protein. Personally, I like about 100 grams of carbohydrates a day.

Siren Song

If you drink alcohol, it’s even worse because the inhibition lowering quality of a couple of Margaritas will make the whole platter of ribs look like a single serving container. Food tastes better after a few drinks also, so it’s even harder to eat sensibly. Add the calories that you drink in the alcohol and in some cases, the huge amounts of carbohydrates in the form of simple sugars, and you are toasting to your destruction. Quite often we use bits and pieces from everything from modern medical research to Biblical texts to justify drinking all Summer at every occasion and party. Justification won’t erase the calories, the carbs or the fat around your waist. Drinking “responsibly” will still make you fat.

Plan To Win

I eat a little bit of fruit in the Summer, a little, not a platter. Count your calories and your carbs and incorporate it into your daily allowance. Enjoy all that wonderful outside activity but don’t even think about using it as excuse to gorge yourself at the barbecue. Look at the activities as a seasonal tool to increase your fitness that you won’t have in the Winter. Take advantage of that instead of letting it take advantage of you. I strongly urge you to forgo alcohol. It has little to no place in an intense training program. If you insist on incorporating it into  your life, again, count your calories and carbs for the drinks and all the food that comes with it.

Win

With some planning and forethought you can have a glorious Summer and make progress on your fitness goals. Don’t listen to myths and tall tales and wishful thinking concerning these three things. Take control and be the Master of Your Fate.

Create Your Life.

Diet and Fitness Mistakes I Have Made

Making a list of diet and fitness mistakes I have made over the years might get kind of lengthy as I have made more than a few. Something I learned long ago is smart people learn from the mistakes of others, it might be said I am a slow learner. I hope you can learn a few lessons from my past mistakes, here goes:

1. I just did not care about diet and fitness at a couple of times in my life. This point is the one I want to place the most emphasis on, I did not care. Now, how about that for being not only less than intelligent, but also pretty damn selfish too? This mindset is pretty damn stupid as, at some point, an unhealthy diet and sedentary lifestyle will jump up and pop you in the nose before you can even say ouch. You might get away with this for a period of time, but unhealthy eating and laziness will always, at some point, catch up with your ass.

I guarantee this. Without fail, your health will begin taking a dump on you at some point. For some, this may come later in life, but for many, they will become stoved up with old peoples issues and ailments far too prematurely. Look around yourself on any given day and you will see folks in their early forties who are obese, out of shape and too fucked up to be able to function at their full abilities as a human. Every day people become victims of their own poor lifestyles and then spend a good portion of time and a great deal of money on medical care which could otherwise be preventable.

Not taking care of your own health is a fucking selfish attitude that is never going to be just about you. Your poor choices will always become the business of someone else when you cannot fully take care of yourself. If you are going to be selfish about your own health, you might begin looking now for the loved one who is going to have to pick up the broken pieces behind your ass.

2. I never tracked my intake of food. When you eat with no regard to what types of food you are consuming, nor the amount of calories, your ass is going to become obese at some point. Most people can live a healthy life on 1800 to 2500 calories per day, especially if they eat whole, healthy foods that are not processed, contain added sugars and or tons of preservatives. You can very easily consume in excess of your daily needs in just one outing to a fast food restaurant. With all of the garbage foods of so called convenience of today, it is no difficult chore that people can find themselves consuming 5000 to 6000 calories per day, or even more. This is why in America we have an obesity epidemic where close to three fourths of our population is either already obese, or at a minimum, overweight. Sadly, this is also why our nation’s military is having a hard time finding quality recruits that can even meet the basic requirements to enlist. Our children are growing up obese, out of shape and suffering preventable physical ailments such as type 2 diabetes, high blood pressure, and metabolic syndrome to name just a few.

3. I over-estimated my caloric burn from exercise. This is a common problem where people greatly exaggerate their physical exertion from exercise. The thing is, many people have no clue what vigorous exercise truly is. Nor do they understand or know how to recognize the intensity of their efforts. I have seen this on a few weight loss social media sights, Weight Watchers specifically, where people will justify to themselves eating more than they need because they “exercised” at high intensity for at least an hour.

News flash; If you are overweight, or obese, it is highly unlikely that you are going to exercise at high intensity for a full hour. Really, it just is not going to happen simply because you would need to be an elite level athlete. If you were an elite level athlete, your ass would not be struggling to lose 100 pounds in the first place. This is just the truth, even if it hurts.

If you can easily carry on a conversation during your exercise, you are exercising at a low intensity. You can still carry on a conversation with ease because your heart rate is not elevated enough to burn fat. While a slow walk around the neighborhood is certainly much better than sitting your tail on the couch watching the boob tube, it is not going to justify going out for an ice cream sundae afterwards.

You want your heart rate to be at a level where you can still speak in conversation, but your words need to be labored. This is when you are at a medium intensity level. When your heart rate makes your conversation labored, you are at the fat burning aerobic zone for burning fat. This is where you need to be when doing cardiovascular exercises. Once your heart rate is in the right zone, it will take your body at least 20 minutes to burn through it’s glycogen stores before it begins burning fat for energy. You might need to work up to this, and that is perfectly fine. I would encourage you to do so. But in the meantime, do not over rate how much fat you are burning if you cannot go at it for at minimum of a half hour, and at least three times per week, four times preferably.

If you are huffing and puffing and cannot talk, you are at a high level of intensity. At this point, you have entered the anaerobic zone and need to slow down your intensity to the medium level. If you are over weight or obese, you are not going to be able to exercise at this intensity for more than a couple minutes at best. Period. I do not give a damn who you are. If you go onto your diet app and log that you exercised at a high intensity for a solid hour, you either do not understand intensity levels or you are lying to yourself in order to shovel more sugary crap down your piehole. If you do this, you are likely to never lose your weight and should take a moment to evaluate yourself, your goals and just how you are going to achieve them

4. I did not place the same emphasis on nutrition as I did my physical exercises of choice. If you enter Fitness Triad in our blog search bar, I have written an extensive article on this topic. In a nutshell, if you begin an exercise regimen, you need to feed your body with healthy foods for fuel. You need to ensure you are also consuming enough good protein in order to either maintain your lean muscle mass or to build upon it.

You need to ensure you are consuming the right amount of calories. Too many and you will find that you cannot out exercise your diet. Too few, and you will find yourself losing lean muscle mass and you could become what we refer to as skinny fat. Skinny fat is where your body might be at the so called ideal weight for your height, yet your body fat percentage is still to high for good health. Skinny fat is probably more harmful to your overall health and wellness as it could give you a false sense of security by being at your goal weight. Too high of a percentage of body fat is unhealthy no matter your weight which is why we teach and promote concentrating on body fat percentage over a random number on your bathroom scale.

Note: You can go to Calorie Counter Pro in our menu and find how many you need for your individual goal. It is free of charge to you.

5. I did not understand how important rest and recovery is to exercise specifically in weight training. Again, enter Fitness Triad in our search bar as this topic is also a part of that article. When you exercise, you cause micro-trauma to your muscle tissue which requires time to heal itself. This is how we get stronger. Another component of this equation is that your central nervous system needs a break too. This is particularly true when training with heavy weights. If you do not give your body adequate rest and recovery, you will find yourself burning out before you have reached your physical potential.

6. I did not do my due diligence in fully researching my exercise of choice from known experts. This is easier now days to do with all of the modern search engines available on the internet. It used to be that all we had for weight training was muscle magazines where Joe Wieder was selling worthless supplements and convoluted routines no one could ever fully understand, nor would they possess the personal equipment in order to even do them. Do yourself a favor and listen to those who are established professionals instead of falling into the trap of Bro Science which is usually based on utter bullshit.

7. I did not understand the importance of using an established routine or tracking my workouts in a log. If you are serious about any type of exercise, do yourself a favor and establish a routine, even if it is just running. And then log everything that you do. Sets, reps and weights for weight training. Distance, pace and time for running as examples. Tracking a routine is a form of measurement, and what gets measured gets done. It also allows you to keep track of your progress by being able to go back and read over your earlier sessions. It is also a good idea for weight trainers to log the amount of sleep you get each day, and the amount of calories and macronutrients you have consumed before hand. Your mood and or how you felt when beginning your exercise session is important too. By logging these items, you can more easily identify why your routine might be stalling out on you.

8. Getting hung up on not being the strongest, the fastest or the best in the gym. Everyone is a newbie at some point, and most gym goers know this. Do not worry about what others might think of your level of fitness when you go to the gym. Just get in there and be diligent in getting your routine completed. Your tenacity will be noticed by those who are experienced in physical fitness. And even if you do go unnoticed, who in the hell cares. Just do your own thing. Bear in mind too, that sometimes some of those you might think are all that in the gym might not know much more than you.

9. No matter your exercise of choice, learn to perfect your form and movements. If you think lifting weights is just picking up heavy stuff and setting it down, you are sadly mistaken. Take the time to perfect your form before trying to go heavy as this will mitigate your risk for injury and allow you to continue going forward for years to come. Lifing weights is as much about technique as it is about strength. Bad form and technique can hurt you bad.

If you are an aspiring runner, you need to learn it is more than just moving your feet as fast as you can for as far as you are able. Learn and perfect your stride. Build upon your pace, and how to breath. Seems simple enough, that is until you head out and cannot manage to jog around even a simple neighborhood block.

At a few weeks shy of turning 56 years old, I have made my share of mistakes in nutrition and exercise over the years. Those without blemish are usually found to be liars in my experience. Take care of your nutrition and fitness and odds are likely that your quality of life as you age is going to be leaps and bounds superior than if you neglect yourself. Too often, folks neglect themselves and find themselves sickly in their early forties, or younger, with ailments that used to not hit until at least the upper sixties or seventies. You owe it to yourself and your loved ones to take proper care of yourself.Anything else is simply selfishness on your part. Others will always have to pick up all of your broken pieces at some point.