1. You Think You're Eating Clean But You're Not
Low Fat, Low Calorie, Sugar Free, High Fiber, Heart Healthy, Lowers
Cholesterol, and Gluten Free, are deceptive and meaningless terms. Most of
those products just use some other crap, usually cheaper and worse for you.
Rice, corn, or soy instead of wheat, cane sugar instead of HFCS, cheap
vegetable oils like canola or soybean. Read the label. If it has more than 3 pr
4 ingredients, think twice. If it has chemicals you can't pronounce, leave it
on the shelf. Then, open up your pantry. Are there crackers, chips, bread,
peanuts, granola, cereal, or 'health' bars full of grains? Soups full of salt?
Pastas? All of these foods are examples of refined, rapidly digestible
carbohydrates. Meaning, they get broken down and converted to glucose quickly
and are no better than table sugar. A diet loaded with refined carbohydrates
and the resulting high blood sugar with the constant influx of Insulin is the
leading cause of weight gain.
Always seek foods from the Paleo Lifestyle: meats, vegetables,
fruits eggs, nuts/seeds, and healthy oils, sprinkle in some creativity in the
kitchen and you can't go wrong.
2. You're Not Doing Enough Low Intensity Exercise
As described in the Fitness Pyramid, the cornerstone to your workout
arsenal should be allotting 3-5 hrs per week of walking, hiking swimming,
cycling, or some other low level cardio that keeps your heart rate below 70%
max. You wanna burn fat and not get injured, you gotta do low intensity. Did
you hear that chronic cardio people?
3. You're Not Getting Enough Sleep
Here's the thing, we have a Biological clock called a circadian
rhythm that demands we follow the suns ritual. It gets dark you prepare to sleep.
It gets light, you get up. It’s that simple. But food stimulants like caffeine,
electronic disturbances like lights, tv, sounds, Facebook, computers, and cell
phones are all wreaking havoc on winding down and preparing the body for a
restful sleep. Starting about 2 hrs before bedtime or even a couple hours after
dark, you should prepare the body for sleep by dimming the lights, staying away
from the computer, not eating, and getting into relaxing clothes. A little
organ at the base of the brain called the Pineal Gland is receptive to darkness
and starts to release the chemical Melatonin to relax you and prepare for
sleep. The sleep cycle itself is full of things like REM, hormone manufacture,
cellular regeneration, and organization of cognitive processes like memory and
learning. Not getting enough continual and restful sleep is responsible for
elevated Cortisol leading to increased insulin, sugar cravings, and decreased
ability to reduce oxidative stress which accelerates aging. It is hugely
important to get quality and restful sleep to maintain a well functioning body.
4. You're Stressed and Impatient
Emotions, negative thought, kids, work, relationships can all wreak
subconscious stress on the body. Even if it's not on the front of your mind,
it's eroding you underneath 24-7. Worse, is the constant release of Cortisol, a
hormone produced in the adrenal glands which is really only for a fight or
flight emergency situation. Too much Cortisol too often leads to fat storage,
keeps you from burning calories efficiently at rest, and raises your
cholesterol. Impatience with not losing weight in the timeline you expect feeds
the whole process exponentially. Workout Efficiently, Eat Right, Be Happy and
5. You're Not Eating Enough Fat
If you still think fat makes you fat you need to read THIS. Then,
head to the store for some coconut milk, coconut oil, some nice California
olive oil, some nut & seeds, and a sack of avocados. Fat is the preferred
fuel for the body along with wild meats for so many reasons. Avoid bad fats
like soybean oil, salad oil, grain fed beef, and canola. They're loaded with
rancid, inflammatory omega-6 fatty acids which inflame and pollute the body.
6. You're Still Eating Dairy
A little sheep's milk cheese and some butter once in a while is
fine, but the white sludge rolling down the highway from 1000 cows tied up and
kept pregnant to produce milk is garbage. How do you really feel Bill? Cows
milk is for baby cows and humans are the only animal on the planet to eat
another species milk and have it after they've been weaned. Read more on Dairy
7. You're Eating Too Much Grain Fed Meat
So cows, (ruminant species), aren't meant to eat grains, you knew
that right? Michael Pollan, in his book The Omnivore's Dilemma, describes and
follows the life and process of a calf from birth to a McDonald's burger.
Including the costs, supply of oil, and life in a feedlot, you get a glimpse of
how economically nonviable commercially fed beef really is. Grain fed meat
itself, just like those cheap vegetable oils, is full of inflammatory Omega-6
fatty acids, which keep the body swollen, fluffy, and retaining fluid. Wild and
grass fed meats are far superior.
8. You're Not Doing High Intensity Sprints and Intervals
If you can't jump rope, sprint stairs, do box jumps, or sprint all
out for 15-30 seconds [yet], then find an activity that will raise your heart
rate to around 90% max. Exertion and Progression is different for each person.
Walking a flight of stairs, putting an incline on the treadmill, or peddling
fast on a cycle may be your choice of a heart-elevating interval. High
Intensity stuff should be done at least every 10 days. Check out the Pyramid.
9. You're Doing the Same Thing Every Time You Exercise
Ugh, if I had a dollar for every person I see at the gym heading to
the same piece of cardio every time they go there, or do legs on Sunday
then.... Seriously though, Variation is the essential to your exercise plan. As
spelled out HERE the same exercise can be done a dozen different ways. And,
it's not only about changing it up, but constant and renewed challenge is how
the body thrives and progresses.
10. You Haven't Given it Enough Time
Playing off stress, having the right mindset, enjoying the journey
and watching your body transform should be exciting, not punishment. If you
don't like the type of exercise you're doing, find a modality that you do look
forward to. If your clothes aren't fitting better after a couple of weeks,
check out and check off the other tips in this post. Also realize that the
chemical processes involved in bodily transformation are immense and Physiology
likes to take its time. Better known as Gene Expression, resetting DNA,
chemical messengers, the ability to enter Ketosis, neuronal transmission, and
hundreds of other Biological goodies do not happen over night. Life is a
long haul...Be Patient, enjoy the journey, and focus on Exercising Efficiently,
Eating Right, and the other 11 Priorities listed HERE.