Got a PM on this and asked the author if I could share it on a thread as it's a very typical question I get in the training world at least once a week: I copied/pasted the PM here with permission; I'll keep it anonymous:
"Encouragement needed
Got a training question for you. I know I'm being impatient with my training and progress. I will say that up front first. However, I feel like I should have made a lot more progress than what I've made in my training routine. I'm not a casual fitness guy. I grew up powerlifting and bodybuilding (briefly) and as an athlete. I let myself go completely after marriage, and I am working hard to get back to what I felt the most comfortable weight for me was. This may be difficult, but I will keep striving for that. Weightlifting comes incredibly easy for me, and I am able to pack on muscle and strength very easily. Cardio has never been my favorite, but I am working on that. I started changing my lifestyle on Jan. 1, and to date I have lost right at 40 lbs. I am still holding a lot of fat, and I believe that I can drop another 40-50 lbs. With counting my calories and beginning CrossFit, I have even broken through a three or four week plateau. However, I am still discouraged. I know it took me a long time to get up to this weight, but I feel like I should have progressed at least another 10 lbs by this time. I know my diet has not always the cleanest, but I don't do anything that is drastic. I am new to counting calories, so I hope that has a dramatic effect on my diet. I guess I was wondering if you just might have some encouragement or words to get me through this funk. I get on the Body for Life website, and I'm looking at guys that have lost 50-90 lbs in 12 weeks. I keep thinking, "What the heck am I doing to not be at that level?" After your comments on the diet thread, I know I have been eating more calories than I should've, and I've been taking measures to correct that over the last week and a half. I work out very hard, giving it my all. I know I'm getting stronger, and I know that I'm getting more endurance than I've had in years. But...I still feel that I should be making progress in leaps and bounds, and I guess everything has slowed down. Should I be doing normal weightlifting workouts in addition to CF? I would like to look better as opposed to just continuing the workouts in CF and getting more strength, stamina and endurance. What would you tell your clients in a situation like this? I know you have to assume a lot, and that you don't know me from squat, but I am honest with myself in my training because I have a tremendous desire to improve. The weight I've lost is only the beginning, and I need to take it to the next level. Can you help me or encourage me?"
Well, I'd anwser you this way: In my field, we work with clients from very sedentary/new to exercise all the way to professional athletes, and one thing I've learned is that we are all different! Comparing ourselves to the progress others have made can be productive, but can only go so far before it becomes a detriment. I've seen average guys get to 8% body fat but complain because they don't have the abs of so-'n-so or women who look fantastic but say they are fat. Don't get caught in this trap. Take a look at what is realistic for you and go for it. If you make that goal and can reasonably set another, higher goal, then do so.
I say this first because I find this "just buckle down and do it" attitude often leaves people feeling empty if they weren't blessed with the genetics and personality that so many top athletes have. Now I'm not saying just accept the way you are either, as we all can strive to be better than we are- just make sure when you're looking at a picture of a guy with 6% body fat, great abs, and can run the mile in 4:30 that you're not setting yourself up for failure if you don't make those numbers. Be the best that YOU can be is the advice I give and try to live by personally.
OK with that out of the way, I'll point out that you've given yourself a reality check when you said "I know I'm being impatient with my training and progress."
Yip, you are.
You said you've lost 40 pounds since Jan 1- that is 16 weeks and averages about 2.5 pounds per week! Which is incredible and I say good job to you.
However, consider that all the good data says 1-2 pounds per week is about all that is safe and sustainable. I won't debate the safe part as most people unfortunately don't really care about safe if they get the results, but I'm big on the sustainable part. People losing much more than 2 pounds per week usually are doing something (extreme dieting or training) that they can't sustain and so naturally the weight will come back when they stop- and for one reason or another they do stop in most cases as extreme can't be a lifestyle for most unless you've got a million dollar contract per year to keep you motivated to that level.
Odds are very good that after you got married and gained all the weight you mentioned, that you did NOT gain it at 2.5 pounds per week, but much slower. Also, as you gained that weight you "gained" habits that lead to the weight gain- eating more, eating junky, sedentary (by the way all of which I've fallen to at one time or another). That was a lifestyle you took on over years time and is why your weight was up. Now you are trying to take on a new lifestyle (great job!) and the key word is "lifestyle" and you must give it time to become a habit, just like weight gain became a habit.
Even if your weight loss slowed to 0.5 pounds per week, that would be 25 pounds less a year from now! Statistically speaking you'd have a greater chance of keeping that weight off, too, as you are adopting a lifestyle that is more sustainable.
My advice would be to start a journal. Of course record all the workout stuff, calories, nutrition but just as important your emotions and life events surrounding this great journey you've begun. Why? Because likely it will be a long journey with high points and low points, success and failures, and lots of emotion. By journaling, you can learn about yourself and what does and doesn't work. Also, make a commitment to do a weekly weigh-in (fun when you're losing, but not so fun when you're not) so you can see on a graph what a year or more (I have 10 years of graphs on myself) of weight loss/gains fluctuations look like so you can plan accordingly. The data will become more valuable as the years go by and you won't be left looking at others, who are completely different than you are, to set your goals by.
Many people are surprised that a 20+ year trainer doesn't just say "man up- YOU CAN DO IT"! I believe you can do it, but that 20 years has taught me that life happens to every person and shapes them in certain ways from eating habits, relationship issues (which have a huge effect on weight/fitness), job responsibilities, etc. Throw into that your God-given genetics- which so far can't be changed- and you have the person you are. From that point, you start to become better through hard work and smart training.
This probably isn't what you expected and might not be that helpful, but I can tell you it is reality. Now reach down deep (or up), and give it the best you've got. If you fall down (you will! we all do), get back up and keep pushing forward and for goodness sakes, be careful who you compare yourself to.
On your training questions:
Last we checked, Body for Life coaches a 40%:40%:20% carb: protien:fat diet which is effective but really hard to follow for most non-pro athletes. They also coach interval cardio and hypertrophy weight training. Reading your workout, you are not doing that. Also, remember they have access to thousands and thousands of followers and pick the best of the best to promote their products. I'm not against their program, just recognizing that few people stick with it long term.
While I like Crossfit, you and everyone needs to recognize that it leans towards endurance training. That is why I like it as it is perfect for hunters. We don't have to lift the whole elk! so gaining tons of muscles isn't really necessary. Plus on the mountains I hunt, you can't wear beach attire so it doesn’t matter if my body fat is 6% or 15%- as long as it's healthy- as no one is going to see my abs.
Obviously I'm being sarcastic, but as I've argued on several threads, if you're doing endurance style training vs. hypertrophy training (muscle building) don't expect to look like the muscle builders UNLESS God gave you the genetics to look like those guys. My staff of trainers joke about this all the time as we hear members say "Why don't I look that that guy or gal?????" Mostly because they don't do what that guy or gal does!
A western hunter needs lots of endurance (cardio system and muscular), good flexibility (prevents injuries, soreness), decent strength, and some muscle mass. A body-builder on a western hunt is ill-prepared for what is required just like a marathon-only runner would be (although either would do better than a fat couch potato!).
Good job on the progress you've made, now keep chugging away and a year from now you'll be even better. NEVER GIVE UP!
"Encouragement needed
Got a training question for you. I know I'm being impatient with my training and progress. I will say that up front first. However, I feel like I should have made a lot more progress than what I've made in my training routine. I'm not a casual fitness guy. I grew up powerlifting and bodybuilding (briefly) and as an athlete. I let myself go completely after marriage, and I am working hard to get back to what I felt the most comfortable weight for me was. This may be difficult, but I will keep striving for that. Weightlifting comes incredibly easy for me, and I am able to pack on muscle and strength very easily. Cardio has never been my favorite, but I am working on that. I started changing my lifestyle on Jan. 1, and to date I have lost right at 40 lbs. I am still holding a lot of fat, and I believe that I can drop another 40-50 lbs. With counting my calories and beginning CrossFit, I have even broken through a three or four week plateau. However, I am still discouraged. I know it took me a long time to get up to this weight, but I feel like I should have progressed at least another 10 lbs by this time. I know my diet has not always the cleanest, but I don't do anything that is drastic. I am new to counting calories, so I hope that has a dramatic effect on my diet. I guess I was wondering if you just might have some encouragement or words to get me through this funk. I get on the Body for Life website, and I'm looking at guys that have lost 50-90 lbs in 12 weeks. I keep thinking, "What the heck am I doing to not be at that level?" After your comments on the diet thread, I know I have been eating more calories than I should've, and I've been taking measures to correct that over the last week and a half. I work out very hard, giving it my all. I know I'm getting stronger, and I know that I'm getting more endurance than I've had in years. But...I still feel that I should be making progress in leaps and bounds, and I guess everything has slowed down. Should I be doing normal weightlifting workouts in addition to CF? I would like to look better as opposed to just continuing the workouts in CF and getting more strength, stamina and endurance. What would you tell your clients in a situation like this? I know you have to assume a lot, and that you don't know me from squat, but I am honest with myself in my training because I have a tremendous desire to improve. The weight I've lost is only the beginning, and I need to take it to the next level. Can you help me or encourage me?"
Well, I'd anwser you this way: In my field, we work with clients from very sedentary/new to exercise all the way to professional athletes, and one thing I've learned is that we are all different! Comparing ourselves to the progress others have made can be productive, but can only go so far before it becomes a detriment. I've seen average guys get to 8% body fat but complain because they don't have the abs of so-'n-so or women who look fantastic but say they are fat. Don't get caught in this trap. Take a look at what is realistic for you and go for it. If you make that goal and can reasonably set another, higher goal, then do so.
I say this first because I find this "just buckle down and do it" attitude often leaves people feeling empty if they weren't blessed with the genetics and personality that so many top athletes have. Now I'm not saying just accept the way you are either, as we all can strive to be better than we are- just make sure when you're looking at a picture of a guy with 6% body fat, great abs, and can run the mile in 4:30 that you're not setting yourself up for failure if you don't make those numbers. Be the best that YOU can be is the advice I give and try to live by personally.
OK with that out of the way, I'll point out that you've given yourself a reality check when you said "I know I'm being impatient with my training and progress."
Yip, you are.
You said you've lost 40 pounds since Jan 1- that is 16 weeks and averages about 2.5 pounds per week! Which is incredible and I say good job to you.
However, consider that all the good data says 1-2 pounds per week is about all that is safe and sustainable. I won't debate the safe part as most people unfortunately don't really care about safe if they get the results, but I'm big on the sustainable part. People losing much more than 2 pounds per week usually are doing something (extreme dieting or training) that they can't sustain and so naturally the weight will come back when they stop- and for one reason or another they do stop in most cases as extreme can't be a lifestyle for most unless you've got a million dollar contract per year to keep you motivated to that level.
Odds are very good that after you got married and gained all the weight you mentioned, that you did NOT gain it at 2.5 pounds per week, but much slower. Also, as you gained that weight you "gained" habits that lead to the weight gain- eating more, eating junky, sedentary (by the way all of which I've fallen to at one time or another). That was a lifestyle you took on over years time and is why your weight was up. Now you are trying to take on a new lifestyle (great job!) and the key word is "lifestyle" and you must give it time to become a habit, just like weight gain became a habit.
Even if your weight loss slowed to 0.5 pounds per week, that would be 25 pounds less a year from now! Statistically speaking you'd have a greater chance of keeping that weight off, too, as you are adopting a lifestyle that is more sustainable.
My advice would be to start a journal. Of course record all the workout stuff, calories, nutrition but just as important your emotions and life events surrounding this great journey you've begun. Why? Because likely it will be a long journey with high points and low points, success and failures, and lots of emotion. By journaling, you can learn about yourself and what does and doesn't work. Also, make a commitment to do a weekly weigh-in (fun when you're losing, but not so fun when you're not) so you can see on a graph what a year or more (I have 10 years of graphs on myself) of weight loss/gains fluctuations look like so you can plan accordingly. The data will become more valuable as the years go by and you won't be left looking at others, who are completely different than you are, to set your goals by.
Many people are surprised that a 20+ year trainer doesn't just say "man up- YOU CAN DO IT"! I believe you can do it, but that 20 years has taught me that life happens to every person and shapes them in certain ways from eating habits, relationship issues (which have a huge effect on weight/fitness), job responsibilities, etc. Throw into that your God-given genetics- which so far can't be changed- and you have the person you are. From that point, you start to become better through hard work and smart training.
This probably isn't what you expected and might not be that helpful, but I can tell you it is reality. Now reach down deep (or up), and give it the best you've got. If you fall down (you will! we all do), get back up and keep pushing forward and for goodness sakes, be careful who you compare yourself to.
On your training questions:
Last we checked, Body for Life coaches a 40%:40%:20% carb: protien:fat diet which is effective but really hard to follow for most non-pro athletes. They also coach interval cardio and hypertrophy weight training. Reading your workout, you are not doing that. Also, remember they have access to thousands and thousands of followers and pick the best of the best to promote their products. I'm not against their program, just recognizing that few people stick with it long term.
While I like Crossfit, you and everyone needs to recognize that it leans towards endurance training. That is why I like it as it is perfect for hunters. We don't have to lift the whole elk! so gaining tons of muscles isn't really necessary. Plus on the mountains I hunt, you can't wear beach attire so it doesn’t matter if my body fat is 6% or 15%- as long as it's healthy- as no one is going to see my abs.
Obviously I'm being sarcastic, but as I've argued on several threads, if you're doing endurance style training vs. hypertrophy training (muscle building) don't expect to look like the muscle builders UNLESS God gave you the genetics to look like those guys. My staff of trainers joke about this all the time as we hear members say "Why don't I look that that guy or gal?????" Mostly because they don't do what that guy or gal does!
A western hunter needs lots of endurance (cardio system and muscular), good flexibility (prevents injuries, soreness), decent strength, and some muscle mass. A body-builder on a western hunt is ill-prepared for what is required just like a marathon-only runner would be (although either would do better than a fat couch potato!).
Good job on the progress you've made, now keep chugging away and a year from now you'll be even better. NEVER GIVE UP!
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