There’s alot of bullshit health advice out there, when really, staying healthy is very simple.
Get bloodwork done
That’s it folks, that’s all you need to know. The specifics depend on you, individually.
Personally, I stopped setting goals like “Lose 20 pounds in 8 weeks” and crash diets because they always harmed more than helped. Check this out:
In the old picture I’m 204 pounds and 23.8% body fat and in the newer picture I’m sitting at 13% Body fat at 214 pounds. A difference of 10% in 2 years around 20 pounds of muscle, heres what happened in the middle:
I started doing Body of a Spartan and following GLL’s low carb diet (excellent) and did lose weight but lost some muscle too. Flash forward to 2017 and you can tell I have a good deal more muscle.
Now the next step is to look like this:
How did I did I lose 10% bodyfat?
It all comes down to simple habits and mindset. I adopted a long term mind set years ago when I saw a Elliott Hulse video where he said “Think of fitness goals in terms of years”.
Reaching big fitness goals takes YEARS, not months and definitely not weeks. You could do what I did a little faster, I was struggling with low testosterone and high estrogen for years and still pulled it off.
The time factor is why people fail: they go into it with the wrong mindset. Consistent habits with consistent results over 2 years will beat any 2 month extraordinary effort. Consistency is what gets you fit after you know how your body works and what it responds to.
Your health is something you will deal with for the rest of your life, so it only makes sense to take the long view. Society pushes consumerist instant gratification, we get fat, buy stupid diet programs, lose some weight, gain it back. I’ve been there. Here are the things I did over a 2 year period for lasting health.
Real and Tested Health Advice
You don’t see shit like this often but I’ll keep it succinct:
Calories in, Calories out DOES WORK…to a point!
Remember, your body doesn’t know what the fuck a calorie is. Your body only knows what it can and can’t use for raw materials and what needs to stored or thrown away. Keeping this in mind, calories in calories out is perfect for maintenance of weight but should NEVER be used alone for weight loss, and I’ll tell you why.
There’s a huge difference between 1500 cal. of donuts and 1500 cal. of eggs and butter. You will lose weight and gain fat % with the former but you’ll maintain (possibly gain) muscle with the latter, possibly losing body fat; assuming the workout is the same.
Use this calculator to see where you sit at for TDEE to figure out calories (to lose I slash TDEE by 200 to 300): http://www.1percentedge.com/ifcalc/
The best way to maintain weight and live in MAX health is to eat right around 70-80% of the time. This strikes a good enough balance for most because you can be healthy and SANE!
The best way to lose weight quickly is keto (low to no carb, high fat, high protein) with alot of gym time.
Pay Attention to Where Your Food is coming from!
I’ll give you an example: I only eat eggs from free range chickens and I can taste and feel the difference. Unless you are hopelessly addicted to processed food, you will notice a clear difference between factory foods and the stuff that’s close to nature.
Some science-y and food industry types will say GMO and other franken foods are perfectly fine…but listen to me on this: Your body doesn’t lie. I’ve never heard of any sane person that prefers the factory chicken eggs over wholesome free range eggs laid by happy chickens!!
What’s in the water?!
Waukegan, IL tap water after about 8-10 distillations
Seriously, do you know whats in your water? I distill all my drinking water and occasionally put some Alkazone in it for minerals. Tap water is truly disgusting and your body has a hell of a time trying to get rid of all the toxic shit. My area has alot of hard water and so for a long time I was having stomach pain and discomfort until I started distilling my water. HUGE DIFFERENCE!
The Only Way to Gain Muscle: Resistance Training
Unless you have a physically demanding job already, you need to lift weights.
Wanna lose fat? Lift weights
Wanna look better? Lift weights
There is no downside to being strong and having muscle. People forget that the only way you can change body composition percentages in a good way, is to lift weights. There is no other way and anyone who says otherwise is a damned liar.
Lifting Weights with short rest periods with some High Intensity Interval Training increases your overall Work Capacity. This is what allows you endure activities like moving furniture, hiking long distance, and Spartan Races.
Ladies you can lift all you want and use heavier weights, you will not look butch unless you do ‘roids. PERIOD.
Body of a Spartan is a simple hybrid 5×5 / bodybuilding program thats been my mainstay for 2 years. Can’t recommend it enough!
Bottomline: You MUST lift weights!
Cardio Has a Definite Place but…
NO AMOUNT OF CARDIO WILL EVER FIX YOUR SHITTY DIET!
I had to get that out there for all the folks that spend hours running and hamstering on cardio machines. Diet is 90% of the battle, you will never outwork a bad diet, forget it.
Cardio does boost your metabolism a tad and over time that little bit will add up to alot. Cardio should aid a diet and exercise program but should never be the standalone for fitness.
All you’re doing is burning precious muscle, this is why you see the same fat people on cardio machines day in and day out. Take it from someone who had to do Cardio as a job requirement for 10 years, I’ve seen this shit play out so much, its sickening.
Cardio can wear out the joints too and so its important to switch activities. I prefer to do HIIT by hitting the heavy bag after lifting or rowing. Works wonders.
Supplements are completely unnecessary
If you are getting foods that are close to the earth already! Thats an very important caveat.
These are the only supplements I would recommend:
Chlorella (I mix mine with orange juice)
That’s it, other than an AI occasionally, I don’t take any other supplements.
Spend more money on good food and you won’t bother with using pills to meet nutritional needs.
Food for thought.
Hormones tell your body what to do on the micro level. No one should ever have to go through life with fucked up hormones like I did. Get bloodwork requisitions online and make sure all your lipid and hormone panels are good.
Imbalanced hormones can severely impede your progress and make you feel like shit. If you’re suboptimal for Testosterone, read Jay Campbell’s book TRT Revolution. It’s a godsend. I hopped on TRT and I wouldn’t dare go back.
Everything I talked about here, I’ve actually experienced myself. I know what its like to follow some internet guy’s advice and not get anywhere. Anyone reading this post from any walk of life can use the advice I wrote here.
I love to lift heavy, I like deadlifting over 405lbs, I like pummeling the shit out of the heavybag, you don’t need to do any of that to be fit. Find something thats going to challenge you, stick with it and in a few years who knows….
Maybe you’ll look like Brad Pitt from Troy!
I’m making that shit happen.
P.S. @AJA_Cortes on twitter knows what the fuck he’s talking about, follow him!
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