4 Tips To Increase Your Push Ups (In 30 Days)

4 Tips To Increase Your Push Ups (In 30 Days)

If your push ups are…well…fuglier than you’d like, then it may be time to check your ego, break things down and focus on regressing to progress.

Sometimes little form deviations creep in and we don’t even realize it.

At times like this, it isn’t just about doing more push ups.

Because practicing improper form or recruitment patterns only further ingrains the movements we want to correct.

The question is….how do you change your form, get the correct muscles working and build up to those picture perfect push ups from your toes?

It isn’t just about simply modifying the push up.

There are actually 4 main forms of skill work that I’ve seen dramatically improve clients’ push up results when combined over the week.

I call it their “skill work” because we are working on specific push up variations or training techniques to improve their push ups skills.

And in this video I want to go over each of these 4 skills and how you can implement them into your weekly training routine, as well as one of the most unsexy secrets to improving your push ups, so you can see great improvements over the next 30 days!

Just remember with each of these techniques, you may need to check your ego and modify further than you’d like to make sure you’re feeling the correct muscles working and keeping that picture perfect form.

And FILM yourself with your push up practice!

By filming, you allow yourself to see your movements to change your cues and movement patterns while staying super intentional and focused on what you feel working as you do the actual work.

You’ll also have a great way to track your progress as your form improves and you advance those push up variations and the skill work you’re doing.

Now diving into the skill work…

I’ve mentioned multiple times you may have to modify moves.

That being said, so often we modify our push ups off our knees or an incline and find ourselves never really progressing.

It feels like we’re just getting stronger at the modification.

And that’s why I like to include Eccentric focused push up skill work first in one workout each and every week.

Once you’re warmed up, you will want to perform a few rounds of eccentric only, or eccentric focused, push ups before then going into whatever other workout you have planned.

Putting the skill work first allows you to do it when you’re freshest and focused so you can be very intentional and controlled with the moves. This also allows you to often do a harder variation than you could if fatigued.

And specifically want to use eccentric push ups because we are strongest in that eccentric portion of movements.

This means we’re able to often do a HARDER variation, even if for the eccentric part of the exercise only, than we maybe even can for the full exercise.

In push ups, the eccentric portion of the move is the lower down.

Eccentric means the elongation or stretch of the prime mover muscle. In the push ups that’s your pecs.

So in the lower down of your push up, you may find you do feel strongest.

You may find you can lower down in a full push up from your toes…but you just can’t seem to get back up!

And we want to use this to our advantage to help us PRACTICE and spend time under tension with a harder variation of the move than we can yet fully control.

Because if we do only work on that modified variation, we will never help ourselves truly progress forward.

So if you can, choose a variation harder than you can perform for the full push up movement, and simply do the lower down only with proper form. Spend about 5 seconds on that slow and controlled decent.

Then simply reset at the top.

This fully eccentric only option is great if you are really in between levels and can’t maintain proper form on the way back up.

If you are instead trying to build up your strength endurance a bit more to increase your rep number, or even in between variations where you can’t yet do the next level with control but your current incline or modification is just a bit too easy, you may find you use an eccentric focused push up instead.

With the eccentric focused variation, you WILL press back up but you’ll still use that slow 5 count lower down to really spend time under tension with the hardest variation you can control.

Just make sure that push back to the top allows you to maintain proper form.

This is great to even help you build up the number of reps you can do once you’ve got picture perfect push ups off the ground.

To use eccentric push up work, try this reps and sets layout…

Choose a variation you can do no more than 6 reps with. If you hit 8 reps, you need to advance the variation. Complete 2-4 sets, resting 90 seconds between sets. On your last set, do a drop set. Right after you finish your 6-8 reps, modify just enough that you can complete 6-8 reps more…but with those making you hit failure.

The next skill I like to include is Bottoms Up Push Up work because it addresses one of the hardest parts of a push up and complements the Eccentric work so well.

This push up variation helps you build the strength to push back up while maintaining that straight line from your head to your heels.

Because in that transition from lowering down to pushing back up is where we often see the most deviations in form pop up and tension being lost.

This skill though is the HARDEST to perform.

Seems simple but truly is deceptively challenging so to help yourself truly perform it well, modify more than you think to start.

You want to set up at the bottom of a push up, really focus on engaging everything even running through a set up checklist to make sure everything is engaged because you’re then going to push up off the ground with everything moving TOGETHER.

You can’t allow yourself to worm. Or your butt to go up in the air.

You want to have everything flexed and be pushing the ground away so you’re almost feeling like your body is hovering off the ground before you officially lift.

But this helps you learn to create and maintain tension throughout the movement and maintain full control while bracing your core.

Even think about that exhale as you push up.

And unlike the eccentric work, for this, you will need to start with a modified variation and even more of one than you usually use.

To include Bottoms Up push up work, you’ll again want to do your skill practice at the start of your workout after your warm up.

You will focus on a variation you can only do 5 reps of. And you’ll perform 4-6 rounds, resting 1-2 minutes between rounds. Do not skip the rest so you can keep working at the hardest variation possible. Do not be afraid to even add in 15-20 seconds rest between reps at points to complete the 5 each round.

Do fewer rounds if you find you’ll have to modify further to complete more than 4. Better to just do the most advanced variation you can for a few quality rounds.

The 3rd skill work I include for clients uses Cluster Sets to help them improve their strength and endurance and create a great training volume but also while using a harder variation of the push up than they usually would be able to for the same number of reps.

Think about the variation of a push up you can right now do for 10 reps.

Now think about what variation you may be able to perform if you could only do 2 reps.

It’s probably a bit more advanced, right?

Cluster sets allow you to do 10 reps but with that variation you normally would only use for 2.

With Cluster Sets, you’ll set your total rep count for the set and divide those reps into mini sets of just 2-3 reps at a time with about 20 seconds between mini sets before you rest longer between rounds after all reps are complete.

You want to choose a variation that really challenges you for just those 2-3 reps.

This helps you keep progressing the variation you can do while getting in more training volume (more reps) at that harder level.

This works because it helps your body adapt to the harder variation, not just get better at the modification, and builds strength to control that movement.

The short rest periods, in the most unscientific terms possible, basically trick your body into believing it can do 10 reps with a version you can really only do for 2 reps.

But this helps you build strength and control fast!

To include this skill work, you want to set a rep count of 8 for each set and perform 3-5 sets.

You should be able to do only 2-3 reps in a row of the push up variation you use for the 8 total reps. And even at the end may find you have to do some singles to get all 8. Rest 10-20 seconds between mini sets and then 90 seconds between full sets.

Better to rest longer though between sets over modifying as the whole point is using that harder variation!

Now the final skill work I like to include with clients is Push Up Holds.

Ever notice you sort of “stick” or fail at specific points in the push up?

Like you can’t lower all the way down without flopping?

Or you get stuck at the bottom or half way up?

That’s where push up holds can help.

You can hold right at your stick point to help you strengthen that position and learn to engage everything correctly where you usually stall.

When we eliminate the movement, we can often focus better on what we feel working and even work on that mind-body connection to recruit muscles harder.

This helps us really perfect and tweak our form and build that stability.

And holds are deceptively hard, building core and upper body strength.

But you may find that by setting up at specific spots in your push up, you can even use a harder or more advanced variation than you can do to complete a full push up.

This can really help you keep progressing toward that first full one from your toes. It can also help you increase your reps by strengthening where you normally fail.

So find the points you struggle with the most in your push up, and include timed holds at those spots really focusing on what you feel working and engaging those muscles harder.

I’ll often include push up holds for 20-30 seconds and 2-3 rounds for clients even as part of their activation work or in an isometric recovery workout for the week. Pairing them even with pull up holds can be killer for the core and upper body!

Now the final tip I want to give is the most unsexy of secrets, and something you probably don’t want to hear…but truly is often the missing component of all of our push up work…

It’s that PREHAB work that we can and should be including in every warm up.

We often think, “I’m weak! That’s why I can’t do more push ups!”

And while improving our strength is key, I know a lot of people that are very strong, can bench press a lot that aren’t that good at push ups.

It isn’t just upper body, or even core strength, that is needed.

It’s good scapular control and activation of so many muscles to work together from your head to your heels.

This means doing that foam rolling, stretching and activation to get things working correctly so you can move efficiently for the push up.

This prehab work will also help you avoid wrist or elbow or shoulder injuries which are so common as people include more push up work in their routines.

So don’t ignore the importance of that 3-part prehab process in your warm up so you can get the correct muscles working and avoid injury to keep working on those skills and building up!

Make all of your focused skill work pay off by getting on that mobility and stability work.

And as you add in that prehab, make sure you’re including all 4 of these skill sessions (1 time each per week) at the start of your workouts for the next 4 weeks.

Want more amazing workouts to improve your push ups and rock those results? Join my Dynamic Strength Program!

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Stop Gaining Weight with Age (In 2 Steps)

Stop Gaining Weight with Age (In 2 Steps)

So often we blame our age for the reason we’re seeing that middle age spread happen.

But honestly, your age isn’t an excuse to gain fat or not feel and move your best.

You’re using it as an excuse because it’s…well…easier than taking ownership.
Harsh…YUP.

But it’s the reality.

It’s hard to take that look at ourselves and assess the changes we need to make.

It’s much easier to blame something we aren’t in control of.

Now I’m not saying changes don’t happen with age…

But the changes we see with our body and even our lifestyle can be addressed so we can see results.

The key is controlling what we can control and being open to evolving and changing our dieting and training practices.

Too often instead of being open to changes, we push back.

We say things like, “Well this used to work!”

“I could just get away with this in the past!”

Well guess what?

You can’t now.

And some of those things you did that you got away with are now the reasons you’re struggling more and seeing that weight creep on when you just look at a cookie.

I’ve had this hard conversation with many clients over the years, but we have to let go of what used to work.

You have to step back and ask yourself…

“Is it working NOW?”

Because that is all that matters.

Are those dieting and training practices truly helping you move forward?

Are they truly meeting you where you are at?

Because if they aren’t, it doesn’t matter how much they used to work…

They don’t match your body needs and goals now.

And that’s really the first “secret” to avoiding gaining fat as you get older…

Stop clinging to what once worked.

You CAN feel your most fabulous at any and every age. 

But we have to recognize the changes that have happened, even down to shifts in our activity level and priorities as our lifestyles have evolved as we’ve gotten older.

Because so often what we blame on AGE is simply an accumulation of improper dieting and training practices or even lifestyle shifts over the years…

Not just the number of years we’ve been on this planet.

We just start to notice the accumulation more over time.

It’s like a leak in our ceiling we never addressed….for a long time the ceiling may have been fine…

But at some point, it’s going to collapse.

This is exactly what happens when we often blame our age for our aches and pains and weight gain now…

But it’s the under eating to lose weight faster in the past that led to us losing muscle and negatively impacted our metabolic health…

It’s the overtraining and skipped warm ups that led to overuse, overload and injuries…injuries we never really rehabbed or addressed…

It’s the 1% deviations and lack of consistency over the years that made us slowly slip further and further from our goals…

It’s these leaks that have finally added up.

That weight gain we see with age is just the ceiling finally collapsing.

And we can’t just paint over the ceiling expecting it to be fixed even though that may have covered it up in the past. 

We actually have to go in and correct the problem.

We have to let go of what once worked. And we have to be open to approaching our training and fueling in a new way.

You may have to step back in your workouts at first to correct those movement and recruitment patterns. 

You may have to first address metabolic adaptations, eat more, focus on macros and GAIN weight before you can lose because you need to increase your muscle.

You may have to accept that you can’t just do what you want and stay in your comfort zone. 

Because your body has changed.

Hormone levels aren’t the same. Recovery isn’t the same. Our ability to utilize protein isn’t the same.

But these aren’t excuses. They can be addressed through lifestyle changes…

We can increase our protein portions per meal to create the same stimulus for muscle growth. 

We can do different training splits and include more prehab work to help with recovery.

The key is stepping back to assess what we need NOW, not clinging to what worked at a different stage.

Because forcing yourself into your younger self mold is why you’re gaining weight.

Stop. Embrace the new.

And don’t stop challenging yourself. 

We get old because we stop doing the things that kept us young.

We get old because we ACT old.

We tell ourselves we can’t achieve certain goals, so we let ourselves off the hook for making uncomfortable changes. 

We stop pushing our comfort zone and challenging ourselves.

We say we can’t lift heavy.

We can’t jump.

We can’t make certain changes.

And this mindset that all of the sudden we “can’t do” something because of our age is what instantly makes us old and often leads to weight gain. 

We stop trying to make changes and meet ourselves where we are at and just ACCEPT weight gain and decline.

But don’t.

Instead keep pushing that progression in your workouts. 

Keep looking to learn about how to adjust your nutrition to better fuel. 

Keep seeking to embrace the discomfort of change over getting set in your ways.

Remember you can DEFINE HOW YOU AGE.

Stop just giving away your power and agency.

Take OWNERSHIP of your results.

And with taking ownership and not just defaulting back into what you’ve always done…

Embrace a perspective shift.

Want to avoid gaining fat?

Don’t focus on fat loss. Focus on building muscle. 

You heard that right…

Even if your goal is fat loss, you can’t just focus on fat loss to see results.

As you get older, you need to focus on gaining muscle. 

This shift in focus is key because so often a loss of muscle mass and the metabolic adaptations that occur with that, is why we struggle to lose fat.

And the dieting and training practices that help us build muscle are often also what we’ve let slide. 

It’s a bad cycle we get stuck in.

We stop challenging and pushing ourselves in our training, we implement improper dieting practices that create metabolic adaptations in an attempt to lose weight faster…So we lose muscle.

Then because we’ve lost muscle, we ultimately end up seeing the weight creep back on.

Not to mention we often see a negative impact on our strength, making us feel older, feel less like pushing ourselves and see ourselves gain weight while feeling completely demotivated to do anything about it. 

When we do finally muster the motivation, we just end up eating less and trying to do more cardio only to be frustrated by the slow progress on the scale…

And the cycle just repeats…over and over and over again…

STOP DEFAULTING BACK INTO THIS CHANGE LOOP!

Shift your focus to building muscle and you’ll see far better results.

But this won’t be easy. It does get harder to build and retain lean muscle as we get older.

So the best time to start focusing on building was probably a few decades ago.

But since we can’t go back…

The second best time is RIGHT NOW.

SO STOP WAITING!

It becomes harder to build and retain lean muscle because we simply don’t have the same hormonal environment or muscle building response to protein that we once did. 

And on top of that, with being more advanced, having trained for longer, we’ve adapted to a great training stimulus.

This means we have to work harder to create that challenge for muscle growth. 

On top of the changes with age, this slows the rate at which we can often see muscle gains.

It also means we need to eat MORE to fuel those gains. And especially focus on protein.

We simply don’t use protein as efficiently as we get older.

It’s why with getting older, increasing your portion per meal by even 10 grams may be what you need to create that same muscle building response you saw from your training when you were younger.

And…as much as you may love fasting?

It may not be serving you well.

It may make it harder to eat enough, get in enough protein and even have full energy stores to push hard in your training.

Again, what worked for a goal in the past, may not match your body now.

You’ve recognized you’re getting older. Recognize you also need a new approach. 

And part of that approach is still CHALLENGING YOURSELF.

And not just with weights, although heavy loads and lower rep work for more advanced lifters is ESPECIALLY key as we get older, but also with different tools, tempos and moves that make you just feel…well awkward and uncomfortable! 

We’ve got to embrace being uncomfortable and this is something we so often shy away from more and more as we get older.

But if you want to avoid gaining fat and feel your most fabulous, stop clinging to what used to work, embrace a new challenge and focus on building that lean mean muscle!

Why just accept that getting older has to mean feeling old?! 

Define how you age and embrace the changes to address them!

Ready to dial in your diet and your workouts to feel your most fabulous at any and EVERY age?

Learn more about my 1:1 Online Coaching!

FHP 647 – Victim or Victor? The Choice Is YOURS

FHP 647 – Victim or Victor? The Choice Is YOURS

LISTEN HERE

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WATCH HERE

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TRANSCRIPT

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OPEN TRANSCRIPT

Cori (00:03):
Hey guys, this is Cori from Redefining Strength. Welcome to the Fitness Hacks Podcast.. This is the show where I share all my free workout and nutrition tips. I’m not going to ever fill this episode with sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a review or leave a five star rating or even better share with somebody you think it might help. This will only take a few minutes and would mean the world to me and possibly change the life of someone. So let’s jump right in. Will you be the victor or the victim? Call me a control freak, but I always like to try and choose to be the victor in anything, and I’m super excited to dive into this topic, this mindset with Ashley, who’s one of my fabulous trainers and coach managers. Ashley, thank you for joining me today. I’m super excited to jump into Victor, our victim, how we create that victor mindset.

Ashley (00:53):
Yeah, absolutely. I’m excited to be here. This is one of those philosophies that personally I live and breathe and one day may die by. And this is one of the things that I think really sets the course for success for anybody who’s starting on any method of transformation, mental or physical.

Cori (01:17):
And so we often hear mindset matters most when it comes to making habit changes, achieving success. Can you talk a little bit about what that really means, like the subconscious versus the conscious and how we can go about changing our mindset to see results?

Ashley (01:34):
Yeah, absolutely. So within each of us, we have our conscious brain and our conscious brain. I usually think of it as like the prefrontal cortex or the front brain. It’s doing most of your thinking for you. So if you have a thought that’s going to be in your conscious brain, and most of us think that we rule our lives by the conscious brain, but actually we’re living about 95% of our life with the subconscious brain, which is patterns of recognition experience, the way that we really view the world and the subconscious brain is actually formed from the time we are in the womb until about seven years old. And this is where it can get a little bit tricky because while we’re going through those first seven years of life, we are developing essentially the way that we process the world, the way we think about the world, our own capabilities, ability, and even disability.

(02:30):
And the problem is most of us don’t have control of our life from the time we’re in the womb till we’re seven years old. We are almost a victim to our parents, our circumstances, the thoughts that are imbued into our brain during that time. And we don’t make conscious choice during those age. We really are just moving out of instinct and everything that we’re learning and sponging up from the world around us. Now after seven years of age, we start to have a little bit more independence. We start to assert ourselves more as and really develop our personality, our thoughts, our ways of being. However, the subconscious brain is still acting underneath all of that, which means as we get older and we start getting curious about the world, we start exploring and we start really taking ownership over our life. A lot of our actions and our habits are actually driving from the subconscious versus the conscious brain.

(03:30):
And so what we see is we make decisions, we make choices, we even pursue different actions that while we might think we’re consciously making that choice, what’s driving us is all of those habits and experiences that have been rooted on a subconscious level from the time that we are young, when essentially we really are a victim, a victim to the circumstances around us, to our parenting. Sorry, parents, I’m not trying to tell you. You were terrible to me, but we don’t have a lot of control and we take all of that subconscious wiring, if you will, and we bleed that into our adulthood. And so we hear this a lot from a person or from a client that might be saying, I don’t know why I keep doing this. I don’t know why I keep following the same pattern and the same cycle. And then they feel shame and they feel guilt and they feel fear about it. Like, well, I’ve done this the same way a hundred million times, I don’t know how to break it. And it’s because most of the time what they’re trying to do is behavior modify without getting into the root of the subconscious of really changing the way that they think about themselves and changing the way that we experience the world, the identity and the truths that we hold about ourselves. And this was very much my experience, and that’s where I started diving into all of the neuroplasticity, understanding how the brain works, understanding new ways of being.

Cori (05:04):
I think it’s so interesting how in describing that you use the word victim because I think instantly hearing that my brain was like, oh, it’s crazy that that is the allure back sometimes for some of us. And we have to build that self-awareness of where that mindset is really coming from. Simply writing it off. Doing behavior modification as you mentioned, doesn’t really get to the heart of the fact that we might have this innate belief to some extent that we are a victim. And so in creating that victor mindset, it comes back to controlling what we can control, but in controlling what you can control, recognizing things that were out of your control, and then having that self-awareness to make changes on that. How would you go about building that self-awareness? Because I think it’s hard to not just say, oh, well, this is a pattern I keep repeating, or even just feeling guilt and shame because you’re repeating something that feels outside of your control. How do you start to go back into building that self-awareness, diving into those things to then gain the power to adjust your mindsets behind those actions?

Ashley (06:11):
Oh my goodness, yes. So this is that root, because most of us are functioning on our subconscious level on autopilot throughout our day. Most of us don’t take the pause or the stop to really reflect and ask even the question, why am I doing this? Or one of my favorite questions is like, are you thinking about what you’re thinking about? We have so many thoughts that just fire into our brain daily, one after the other, after the other, and we just almost succumb to them. But most of those thoughts are rooted somewhere along the line of our life of a belief that we developed. So in asking the question, where do we even start with this? I think identifying, and this is where some of the deep work comes in, where if I can just use a personal example, I had a lot of beliefs from my childhood that really were seeped into my subconscious, and I’m just going to give you a really brief overview, but I spent a lot of my younger years in foster care and then went through an adoption process, an un adoption process, and a adoption process with a new family throughout from my ages of zero to six years old.

(07:30):
So right in that time where your subconscious brain is being developed. And so I say all of that to say is during that time, there was some limiting beliefs or a narrative that started forming in my mind of I’m not wanted, I’m not loved. I’m going to constantly be rejected. However, I didn’t realize that was a limiting belief or even my narrative. I’m just going through life and going through high school and then college and in college is really where that subconscious brain started just flaring up all over the place in pursuit to get the things that I wanted, which was love and acceptance. I started making a lot of decisions that were incredibly self-sabotaging, so overwhelming my plate with every extracurricular that I could think about that would give me esteem or prowess or make think people think highly of me while simultaneously at the same time pursuing a lot of romantic relationships and really trying to just fit in with every single crowd that I could.

(08:37):
And I really almost ruined my life at that point. And I say I almost ruined my life at that point because in the midst of making all of these decisions that I thought I was making and not understanding why behind them, I lost a full ride scholarship in college. I actually ended up dropping out of college my last semester before graduation, and there was a flurry of other choices in there. And at that point I just succumb to the idea of this is just who I am. I’m a person that’s always going to mess up. I’m a person that I can’t handle high pressure situations, a lot of anxiety. I’m just a person that has a lot of anxiousness and therefore I can’t perform.

(09:25):
And it wasn’t until the point that I got pregnant that I took a really hard stop and look at my life. And this is where I say for each of you that’s watching, you’re like, why is this lady going on and on about that? The point is, my subconscious brain was kind of acting for me to receive love, affection, attention, and then feeling like when I started failing, I started pulling back a little bit. And it wasn’t until I had a ton of pressure and pain almost applied to that situation and something that was beyond the circumstances of just trying to receive adoration or trying to get my college degree. No, here was a baby that could not live in the circumstances that I was living in. And it was almost like so much pain applied to that moment and fear of beyond myself what this was going to do to this young child.

(10:22):
If I continued living my life in that way, that made me pause and go, why do I keep making these decisions that keep causing me to backtrack or fall down? And that’s when I went back to the fact of like, oh, well, so many of these decisions that I’ve made have come from the fact that yes, I was a victim to choices that other people around me made, but if I didn’t start taking some ownership and control, I was going to imbue those same circumstances on my child, which is kind of heavy when you think about it. So it was really that moment of I have to do something different that caused me to go, I have to start discovering why I’m making these decisions and do something different because there’s no way that this pattern is going to repeat anymore. And I think that can be applied to a lot of our clients where they reach a point of something has to change and something has to give, and I need to uncover what the beliefs are that I’m believing about myself and about my circumstances before I can move forward.

(11:34):
Some of my favorite work I do with my clients when they suddenly have an aha moment of, oh my goodness, why do I keep repeating this pattern? Oh, it’s because I actually believe that I’m not worthy. I actually believe I’m not important enough or that my sole purpose is just serve everybody around me, and it’s not okay for me to take time for myself. It’s not okay for me. Or even the fear of if I take time for myself, is that going to be hurting someone else? And this is the deep stuff that’s the reflection point.

Cori (12:11):
But I think you’re hitting on, I mean, you hit on so many key points, and just to even unpack those, we can dive in a little bit more. But the key question of why I think so often we repeat a behavior, we do something, we make a statement, but we never look at what’s driving that statement, what’s driving that thought and that question of why do I hold this belief? Why am I stating this? Why do I think I can’t do this? Why do I believe I’m a certain way? We don’t ever look at the driver. And in that we perpetuate the narrative about ourselves that we’ve always sort of told. And the only way to make a change from one, even if you wholeheartedly are thinking right now, well, hey Corey and Ashley, that’s all well and good, but I am this way. Ask yourself why.

(12:56):
What proves in your life this narrative? Are they things that you are actually doing to repeat this, to perpetuate it, to make this cycle true? Because I think like what you said, you were a victim to outside things. We all are a victim to outside things. We can’t control everything. However, we can always control our response. So in even owning the things we were victims of and taking ownership of them, which is giving ourselves back that control, that victim mindset, we can then move forward. And so in taking ownership in your own journey and how you help clients do that, can we talk a little bit more about techniques, tips to start doing that hard reflection to start making those hard changes?

Ashley (13:38):
Absolutely. So you just hit on one of the biggest techniques you can use right there is the stop and pause method. We live in a crazy busy world, and like I said, most people are functioning on autopilot throughout their day. Now, given you need your subconscious brain to function on autopilot, if you’re talking on the phone and driving, we please pray that your subconscious brain is taking you where you need to go, and you’re also noticing the things around you. So don’t think that the subconscious brain is working against you, it’s actually working for you. And this is the coolest part about change, is that we have the power to actually rewire our brain and rewire our identity, the way we think about things, our core commitments. We have the power to do that. But the first thing that you have to do is you have to stop and ask yourself the question of, am I thinking about what I’m thinking about right now?

(14:36):
You just got down to the root of it, Corey, where you said, am I asking myself why am I doing what I’m doing without judgment, without shame, without guilt, without anything, but really getting curious about yourself and diving into that. For instance, I have a client that we were just talking about alcohol, and she was like, I had such a great day. I had a perfect day. And then we went out to eat and I had my macros lined up, and then I still chose to drink. And she’s like, why did I do that? I said, okay, let’s pause. Let’s spend a couple of questions. Getting curious just about, well, why? What caused that? What was it going to give to me that I was missing? Why am I seeking out alcohol in this season of my life right now? Not that the alcohol is good, bad or ugly or anything in between, just what is it?

(15:28):
And I think that’s the first step is taking the pause to ask yourself what produced a behavior or a choice that fell out of your control in the moment? And then with every step, and I’m a big believer, I’m a big believer that therapy is incredibly important, and then you also pursue coaching to help propel you forward from that awareness, right? So if you understood the why, now we have to say, I have to replace that with something because I can’t just sit in the place of going, and this was my biggest fault. I am a victim. All of this bad stuff happened to me. It was out of my control, and therefore, my life is always going to be out of control and I’m always going to make these decisions. And I realized, and it was stepping into the gym that made me realize this, because the coolest thing about a muscle development is you either work the muscle or you don’t.

(16:22):
You either show up and do the exercise, and I keep thinking of an upright route. I’m either going to develop the shoulder muscle or I’m not going to develop the shoulder muscle. It’s up to me. Life is the same way. I can either sit into the place of saying, well, I am just a victim and these hard things happen to me, or this person in my life is doing this to me, or the weather just keeps pouring rain outside and it’s just the way it’s, or I can say, okay, I understand why I am doing this. Now I have to replace that with something else. And this is where the power of visualization is incredibly important. If you want to rewire the brain on a subconscious level, you have to feed that brain a new image, a new idea, essentially give it a different experience that it hasn’t experienced before.

(17:19):
And I’m just going to warn you all this is going to sound a little woo woo for a moment. It just is going to sound woo woo, but I firmly believe in it because I’ve witnessed it in my life and in my client’s lives throughout the last 10 years where your subconscious brain only has all the circumstances in life that have led up to it until you start giving it something else to feed on. So if I’m sitting here right now with you, Corey, I can be in the present, I can be thinking about the past, or I can be forecasting to the future. And my subconscious brain can’t tell the difference between what is actually happening right now between you and I and what happened in the past in the future. Meaning if I focus on my past and say, this was awful, this was terrible, and it’s just who I am.

(18:10):
My subconscious brain is going to keep programming thoughts, habits, and actions that take me in the direction of that version of myself. Or if I start visualizing and forecasting my future, meaning I can sit here right now with you and I can pull out three months from now, who do I want to be? What does life look like? How am I operating? How do I wake up in the morning? Am I energized and I can start daydreaming and actually giving my subconscious brain a different goal, a different experience, something that is powerful, joyful, wonderful, and my subconscious brain will start producing thoughts, actions, and habits that lead me in the direction that I want to go versus the direction I do not want to go. And this is where we really settle into the victor mindset. The victor mindset says, I may not have had control over that, but I can state it for what it was. I can announce it, say goodbye to it, and I can move in the direction I want to go. And even right now as I sit with you, I might not be exactly where I want to be, but I can bring my life in the direction that I want it to go through this process of literally daydreaming about where we’re going to go and then letting my actions line up with it.

Cori (19:40):
I think of that as acting as if the visualization, because for me, that makes it a little less visualization in my head, but gives me the direction and also makes it action based. So I love that you brought that up, and I think there’s so many key points in the stages that you need to go through with this because there is a taking ownership of the past. It’s never running from what happened. It’s always recognizing it because when we recognize it, we can then take back control. We can’t just write things off or say, this is the way it is. Again, it’s reflecting on it to learn from it to not make those mistakes in the future. And it’s truly diving deep with the why, because I think that’s something that we don’t often do. We say, well, this is why, right? I want alcohol because I’ve always had alcohol in these things.

(20:25):
Instead of saying, okay, well, I’ve always had alcohol at these things and I’m afraid of how my friends are going to perceive me and judge my new habits because maybe I feel this peer pressure because of X, Y, and Z thing. And in going deeper than that, we get to the real root of it where we can then find what really truly makes us happy. Versus I think so often we ask the superficial why, and then we try and replace the behavior. We do some modification, we go on a diet instead of adjusting our diet, so to speak. And so in the end, we don’t really make a lasting change. But that comes back to the acting as if when you’re visualizing something, you’re not just visualizing stuff to fake it till you make it. You’re not just putting things on that you won’t actually want to do or do. You are thinking about where do I want to go? Who’s the person I want to be? And what are the true habits that person is doing to then take action on those things? You’re giving yourself that clear roadmap to results, but it’s giving yourself the things that that person is doing so that you recognize you have the choice to move forward and create that new narrative, it sounds like.

Ashley (21:27):
Yeah, you hit it spot on, spot on by knowing who you want to be and by almost again, taking that control, like you said, to say, no, this is who I want to be. This is what she does on a day-to-day basis. This is how she wants to act in those, even that situation where you’re feeling the peer pressure of people around you being like, oh, just one more. Just have one more. You’re such a drudge and having the power to say, thanks, I’m having a great time as is, and carry on with life where you’re saying, this is who I want to be. And you’re so settled into that, that it’s not a question of do I drink the alcohol or not drink the alcohol? It’s really a question of I am making the choice to drink the alcohol or to not drink the alcohol, and I get to own that for myself.

(22:27):
No one else has control over it. I get to make the choice, and it always cracks me up because people will be like, oh, you probably never drink and you never do this. And I always kind of push back on that and I said, no, I find a way to work it into my life, but I also make the decision about when I want to and when I don’t want to, and I don’t feel bad about it. I just continue on with my life. I also think, and this could go on another tangent, but so I won’t go too far, but I think it takes away the anxiety of making the decision because instead, you settle into your power of being able to make the decision. It’s not about do I or don’t I? It’s just about you saying, no, I have the power to choose. No matter my circumstances, I get to choose who I want to be, how I show up and the future that I’m building for myself. And there’s something so empowering about claiming, always picture it, take the crown, claim your crown as a victor, and put that on top of your head to say, no, I get to make the choices that best serve the life I want to build for myself, and this is the choice that I’m making.

Cori (23:37):
Putting the crown in your head is a much better visual than mine, which generally taking back my power in a situation where people might question my decisions, I give the kiss the bicep example because that’s my go-to maybe just because I like to be more awkward. But the crown example is definitely a little bit better visual, taking back your power. So I really love that. Off of this one final question I have for you, because I think it’s sometimes the hardest thing to do and something that people need a little help with. How do you actually create that interruption, that pause in your brain to step back and assess when it’s very easy to just keep moving forward or fall back into that victim mindset over realizing you had the choice, you had the power, it’s a narrative you’re repeating. How would you recommend that someone helps themselves start to create that pause, that interruption to be able to reflect?

Ashley (24:28):
I think it’s two part. And so one of the biggest impacts that really helped me to interrupt my life is I sought out help. This is going to sound very, very corny, but my first personal trainer, I walked into the gym and I was like, I want to be a bodybuilder. I want to be on stage and I want to be a bodybuilder. And this is right after I had my child. She was like six months old, and I in her little baby carrier, I walked in like, I want to do this because what I thought it was going to give me was more attention and admiration because my body would look so nice, and it did, it does. I won’t lie. But the reason why I say that interruption, that was the interruption point, was I sought out another perspective and someone to help me kind of step outside of my day-to-day life and help me recognize what my patterns were, help me to recognize what was serving me and wasn’t serving me.

(25:33):
And I think this is where having someone in your corner that is outside perspective, looking in and just observing and helping you recognize your own patterns without judgment, but with so much care and empathy and so much support is incredibly important. I think the second thing on a more of a day-to-day basis, that a person could do just very brass tacks, bones taking about five minutes every day, five minutes where you recap your day and really reflect on how did that day go? What were the choices and decisions that I made throughout the day? Was there a point where I felt like a little bit stumbling? Or why did I make the choice I did? And really taking that five minutes to observe, reflect on oneself, and then to say, well, if there’s anything, what would I change in this? Why would I change that? What do I want to change about it? It’s a very, again, people do call me booboo sometimes because I’m all about the brain and what the brain can do for you, but having just that five minute reflection and then application for your next day can be incredibly powerful. And then spending an additional five minutes just visualizing how you want that next day to go can be really, really powerful and helping set up someone for success.

Cori (27:00):
It’s not woo though it’s doing something that for a lot of us might be slightly outside of our comfort zone. And I think that was both of the things you mentioned, hiring somebody, working with somebody else, stepping into a new competition, writing stuff down. These are all things that might challenge what we’re doing now and might be uncomfortable for us. And I think that’s often what we need. Just saying, oh, this feels uncomfortable. I’m going to do it. And that little interrupt there gets us starting to question different things. It’s even with coaching where someone’s like, oh, well, maybe I’ll do this next month, or now’s not the right time. If some day is going to be the right time, why not make that day today? Because if you don’t face that hard today, maybe someday doesn’t come, and then you never make that reflection.

(27:44):
You never change that mindset. So if you’re pushing up against the hard right now or the uncomfortable say, Hey, I’m going to do this today, because that might be the pattern interrupt, you actually need to make the changes. You need to become that victor to create that mindset. So Ashley, thank you so much for joining me. I do just want to take a quick look in the group to see if there are any questions comes or concerns. And guys, if you do watch the replay and have anything, Ashley and I will go back through afterwards to reply to stuff. I do see one question right now or comment from Darla. This is so enlightening and helpful. Having worked on behavior modification for a very long time in this program with great success, there’s still a part of me that has imposter syndrome, fear of waking up at square one is real when we know that we started this journey after having had slowly lost our way.

(28:29):
I guess it’s just as important to learn to trust ourselves as well as trusting the process. So I want to get your input on this as well, Ashley, but to give my feedback on this, you’re never going to not doubt yourself and doubts can be a good thing, but when we doubt ourself, that’s again where we have to question why, and we have to go back to what the data is saying because there are going to be blips and progress results. We don’t like happening, but we can’t let those detract from what’s actually going on. That’s where you have to say, Hey, I’m worried I’m going to fall back into these old patterns. Okay, well, what does your daily consistency say in terms of your food tracking? What are your workouts and your logs say in terms of your progress with movements? What does other data, like clothing fitting or energy levels or any of these other things actually telling you?

(29:12):
And the more you look at those things and you pause when you’re feeling like maybe things are going backwards or not the way you want, you’re worried you’re falling back into that old identity, that can really help. And maybe even as you’re moving forward saying, Hey, at the end of each day, I’m going to reflect on did I do all the things I did to give myself that little check mark so that I can trust in the process? But we’re always going to have self-doubts, and that’s not a bad thing. That is what helps us. The fear of going back to where we were is what drives us constantly forward to improve. We just have to recognize the flip side of that, that can make us sabotage the current habits we have and seek out something new. Seek out something better, seek out something different instead of just staying consistent. Ashley, your thoughts on this?

Ashley (29:54):
Yeah, I think specifically to speak to the imposter syndrome, understanding that you are creating a new identity. The old version of you, the old version of you has died and has gone away, but the old version of you was comfortable for 18, 20, 29, 40 years of your life. And our brains are hardwired to want security stability. And so I think, again, what Corey said, the recognition and almost the acceptance of, well, of course I’m going to have fear of going backwards. Of course, this is going to feel a little unfamiliar to me because this is a brand new version of myself that I’ve built, I’ve created, and also, I don’t want to lose her, right? And I think this is where settling into the discomfort and the unfamiliarity and getting excited about the fact that this is new. It’s a whole new, it’s a whole new identity that you’ve owned and almost saying, well, I’m comfortable with the uncomfortable right now, but I’m not going backwards. I’m just going to be taking another small step, another small step. And also just celebrating what a badass I’ve become. Let’s give her a pat on the back and say, all right, girl, this is uncomfortable, but we’re going to keep going forward,

Cori (31:15):
Forward. And even off of that, one final thought is just in maintaining even the progress we’ve built. It’s hard because part of what we do seek in life is constantly sort of growing new, more better, all these different things. We have shiny object syndrome for a reason, and this helps us keep pushing forward, but we also have to recognize that it is those boring basics done daily at times. We don’t want to do them that ultimately keep us moving forward. So sometimes recognizing our own need for growth, our own desire for growth, and even the fact that that might come from some subconscious thing that even happened when we were younger too, and reflecting on that and owning that so that we don’t sabotage ourselves in getting distracted. And we said stay focused, because I do think sometimes it’s very tempting to just want something new and exciting when often results are built off of things that aren’t as exciting. But sorry, Ashley. Yeah,

Ashley (32:12):
No, I was just saying yes to that. Yes, to that.

Cori (32:16):
Thanks for listening to the Fitness Hack podcast. Again, this is the place where I share all my free workout and nutrition tips. I’m never going to run sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a rating, review or share it with someone you think it might help. This will only take a few minutes, and it would mean the world to me and possibly change the life of someone.

 

*Please Note: this transcript is auto-generated and there may be some errors in the transcript

FHP 646 – 5 Tips For Stubborn Fat Loss

FHP 646 – 5 Tips For Stubborn Fat Loss

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OPEN TRANSCRIPT

00:00

Hey guys, this is Cori from Redefining Strength. Welcome to the Fitness Hacks Podcast. This is the show where I share all my free workout and nutrition tips. I’m not going to ever fill this episode with sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a review or leave a five star rating or even better share it with somebody you think it might help. This will only take a few minutes and would mean the world to me and possibly change the life of someone. So let’s jump right in. So you want to see better fat loss results. Well, the sad fact of the matter is we can’t out exercise or out diet time, which means that trying to do more as good as that action feels won’t actually yield better results faster. However, we can make tweaks to our diet and our workout routine that help us really dial things in a way that produces more quality habits and can help us see results faster.

(00:50):
And I want to focus on those fundamentals because going back to those boring basics and realizing that it is those boring things, those tedious things done daily, the unsexy things that really add up to the sexy results is super important. And the more we hone in, the more precise we get with it, the more we really want to learn about those basics and perfect them, the better off we’re going to be. So the first tip I wanted to go over was about not demonizing carbs or fats, but actually cycling ratios that are higher carb are higher fat back to back. Often we do get into saying fats make you fat or carbs are bad. They make you gain belly fat, but neither macro is evil and both have their purpose. And while yes, if you’re more active doing more cardio, you might tend to be in the higher carb ratio area versus if you’re less active maybe going through menopause, you tend to go with higher fats.

(01:38):
Actually, cycling ratios that vary back to back can be really key, especially when we are trying to lose that last little bit of stubborn fat. And the reason for this is because it gives us different sources of energy and it actually impacts our body in different ways. We often see lower carb ratios with higher fat because we’re then depleting glycogen stores, which can help us tap into stored fat to use that fat as energy. But we also want to think about increasing our carbs after a period of being low carb. Often when you’ve been low carb, you might notice that you’ve lost some weight, you’ve lost some fat, but you look a little bit squishier, and this can be because our fat cells are storing water. When we then increase our carb intake, we can actually find that our fat cells release this water, which is why when you’ve gone higher carb after a lower carb period, they call it the whoosh effect.

(02:24):
But you can see that loss of water weight that has been stored in the fat cells, the fat cells feel safe to sort of release that because they have more fuel coming in that readily available energy. So cycling, higher carb after lower carb can be beneficial to help you see that fat loss. It’s giving you a different energy source and if you can even time your workouts to change to maybe a little bit more cardio, a little bit more intensive when you do this, that’s even more beneficial. Maybe you add in a little extra walking, but don’t fear carbs just because you even sometimes do see that spike on the scale because with that spike on the scale right after, as your body adapts because your glycogen stores are now full from

(02:58):
Being depleted after being low carb, you can see that we should fat losing that water weight. So it can come sometimes with a little increase on the scale, but then also that loss and you looking leaner, and then after that you might go back to a lower carb ratio. But don’t be afraid to cycle every couple weeks a higher or lower carb ratio, a higher or lower fat ratio because also with cycling those things, we’re keeping hormonal balance while focusing on our protein being higher to protect our lean muscle mass, preserve, all those bodily processes help us even have that higher thermic effect to help with fat loss. But cycle carbs and fat don’t just demonize them. And if you do find you run better off of lower carb or higher carb, you can still stay in that lower or higher range just slightly cycling up in it or down in it.

(03:41):
But don’t fear occasionally adding in a ratio that’s vastly different from what you’re doing. If you are trying to lose that last little bit, then realize this is tip number two. Realize that boring is your best friend. I brought it up already, but those boring basics done daily are really what yield sexy results. I know it’s very tempting and I find myself doing it even though I know better too. Searching for something new, searching for something that’s going to be like that aha moment. I have people come into programs and be like, oh, I knew all this. Yeah, well, guess what? If something says something that you really didn’t know at all, instead of just saying something in a slightly different way that clicks, it’s probably a fad diet or quick fix that isn’t going to be lasting changes or it’s, I’m sorry to say slightly bs.

(04:23):
And I’m not saying that there aren’t new things we’re learning, but a lot of times we’re searching for this aha moment that will make it seem like everything’s super easy and going to happen overnight. And anything that promises that isn’t promising real results, those boring basics do daily or what add up. If you think about through school learning things, if you think about anything you’ve learned, it’s always been boring. Things that you sort of have to do daily to really ingrain and learn that new pattern to be able to see the results that you want. Same thing goes for our aesthetic goals or performance goals. You have to put in the work in the gym, you have to put in the work in terms of fueling, you have to put in the work in terms of your recovery. But it’s those boring basics done daily.

(04:56):
And the more we seek to try and make things fun or exciting, the more we might be sabotaging ourself, getting fancy where we don’t need to be. And that’s where we start to feel like the effort doesn’t equal the outcome because we’re putting in a lot more effort, effort, often wasting time with things that are fancier than they need to be over keeping things basic. So if you’ve been given something that it’s a basic ratio or even you’re like, oh, well, you’re just telling me to focus on protein, well that’s maybe where you need to focus first before you even worry about carbs and fat. Don’t get distracted by other things. Focus on that boring basic until you get super uber duper consistent and precise with it, and then you can add on. But the more we return to those basics and perfect them, the better our results are going to be.

(05:31):
Then number three, don’t try to out quantity quality. And what I mean by this is a lot of times we think about adding on more before going back to being more intentional or getting more out of the moves we’re already doing or the things we’re already doing. And I especially see this with workouts where people will be like, oh, I want better results, so I’m going to add on more reps or add on more moves or add on another workout or add on more time instead of saying, Hey, this is the time I have, this is the time allotted, these are the reps that are assigned. How can I more out of them? Because a lot of times we could lift a little bit more weight, we could try a little bit more advanced variation, we could be a little bit more intentional With movement, there’s a lot more quality we can get out of what we’re already doing.

(06:07):
And I even bring this up with macro ratios where people will be like, well, I want a new macro ratio. I want to do something new with diet. And I’m like, but you were 4% off or 5% off in your ratios over the week. Why not be 2% off? The more we can dial in what we’re currently doing, the more we can really test out what’s working, but also not have to work harder to some extent, not have to be seeking something new. We can dial in those basics so much better and get so much more quality out of the quantity we’re already doing, which honestly saves us a lot of time, which a lot of us use that excuse. I don’t have enough time. And it also saves us on a lot of effort because often in adding on more, we’re expending a lot more effort, and then it feels like the effort doesn’t equal the outcome.

(06:44):
We feel like we’re really working too hard to not see the results that we want, and we also create a lot more pain and change when we’re trying to do all these new things and all these different things. We create a lot of pain and a lot of resistance, and it feels like we’re relying on a lot of willpower to do all these different things over anything becoming disciplined. But the less we do, the more intentional we are with it, the easier it is to have those things become true habits and routines and become disciplined with them so that we aren’t relying on willpower. So when things get busy, we feel like we can still maintain those habits more easily and even be more precise in them. And then we also see it easier to add on other changes that we do need to make because those things have become so ingrained and we’re not relying on willpower so much.

(07:23):
Then number four, embrace. You won’t always be motivated and realize that even then you need to be consistent, and this sort of goes back to the quality not quantity thing, where you want to focus on what’s the minimum I can do to see results. Think about how often you approach things being like, I have to make all these changes at once, and then you feel overwhelmed and you think things are too hard. I know I’ve done that, but instead, if we approach something, it’s like, what’s the minimum I can do to see results? It’s a lot easier, and that allows you to get a lot more consistent. I often show this as the habit stacking with boxes where if you’re stepping up onto a low box versus trying to jump onto that highest box right away, it’s a lot easier stepping up to a box you know can hit.

(08:05):
You’re like, okay, I can do that. Jumping up onto a box, you’re like, I don’t know if I can hit that. It’s a lot more intimidating, a lot more overwhelming. It might even hold you back from trying it in the first place because you’re worried about getting injured versus the other box. You’re like, well, I can do this. We have to treat our habits the same way. Think about what can I step up onto? What’s a habit that’s so easy, I can repeat it in my sleep. Do that one thing first, and once you’re doing that, you’re like, okay, I’m willing to step up to the next box. You want to encourage yourself with that success mindset to want to build more and more. And that’s where we have to think about, okay, if I’m not motivated, how can I still be consistent? It’s why I even love when clients come into coaching or a program during the wrong time to start where life is trying to throw everything at them during the summer, during the holidays, not just in January, because so often we go to try and make habit changes in January and we make ’em based on this perfect time of year.

(08:51):
It’s time where we’re not traveling, we’re not having other things get in the way. Then we make all these habit changes that aren’t really realistic for our actual lifestyle. They’re just realistic for this bubble we’re in right then versus when we make changes during the summer, during the holidays. We’re making improvements off of that time of year, which is often the hardest for us, and those habits are going to be ones we can be consistent with even when life isn’t going our way and when we can be consistent with something when we’re not motivated, that’s when it becomes a true habit and routine. That’s where discipline is built and we’re not relying on willpower, and then we can build off of that. And the more you do, the more you do. When you create that success mindset where you’re feeling like you’re making those habit changes and you’re seeing results build, you want to do more.

(09:28):
So just remember, you are not always going to be motivated if you’re trying to rely on willpower, if you’re trying to rely on motivation, if you’re trying to only start stuff when things are good, you are not going to be able to be consistent with that and embrace doing the minimum. I know we say, oh, I’m an all or nothing person. Okay, well, that’s an excuse. I say that having made that excuse for a very long time, but that’s an excuse. That’s an excuse to not still do something and let ourselves off the hook when we don’t want to do anything. And instead of those times, you have to have that motivation and discipline to still do something consistently. And I do say motivation there because I think sometimes motivation is a pride in our, I’ve been consistent with this so far, I’ve done this even stepping back to say I’m motivated to do this, not because I actually have motivation, but because I take pride in knowing that I’m pushing through the hard.

(10:12):
And I think sometimes that recognition, Hey, this is a hard point. I’ve generally turned back from this time, I’m going to make a 1% change to push through. And even that step back to recognize this is a hard you have turned back at, helps you reveal your own strength. It’s like that workout that you really don’t want to do, but you push through anyway. We’re potentially a little bit more comfortable being uncomfortable in that way, which is why we can sometimes push through that hard. But you want to treat or have that same attitude with other habits as well, Hey, that workout I really don’t want to do. I know if I just do it, I’m going to feel extra good. Well, the same is going to go for your macros. The same’s going to go for sticking with your plan when you’re out with the girls on a Friday night or whatever else.

(10:47):
Sometimes you have to push that hard and recognize you’re going to feel all that much better for it. Which brings me to the last habit, which is assess what truly is a sacrifice. So often we feel restricted. We go, I feel like that person on the diet. I don’t want to do this. And we’re falling back into old patterns and routines that don’t really serve us without truly assessing, is this really a sacrifice for me right now? Do I even really enjoy this? Because a lot of times it’s just that we’ve always done it, and so we feel like, oh, I don’t get to do what I’ve always done, but we’re not necessarily saying, is this something I really want to do? Is this something I really enjoy or am I just doing it because it’s something I’ve always done because I fear of judgment from other people or fear of judgment from yourself?

(11:27):
And I think with that too, recognizing, hey, yeah, okay, this is a sacrifice. Maybe in the future I do want to do that, but this is my choice right now to make a habit change and move forward towards my goal. Because I think sometimes even placing sacrifices in the grander scheme of things, recognizing that, hey, this is a choice that I am making right now for a specific goal. And at some other point as my goals evolve and I shift maybe into maintenance or towards muscle gains or towards a performance goal or maybe fat loss,

(11:53):
I can make a different choice. But assess what is truly a sacrifice over getting caught up in what you’ve always done and the fact that this is different. I think often just something being different makes us feel this resistance against the change, and it makes us feel like we’re sacrificing things when in reality the thing isn’t even that important to us. So just remember, if you want to see better fat loss results, especially from those stubborn areas, you can’t out exercise or out diet time, you can’t do more. And in trying to do more and rush the process, you ultimately often sabotage your own success. Instead, focus on those boring basics and dial things in making tweaks to what you’re already doing in terms of your nutrition, your workouts or recovery using these five tips. Thanks for listening to the Fitness Hack podcast. Again, this is the place where I share all my free workout and nutrition tips. I’m never going to run sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a Rainier review or share it with somebody you think it might help. This will only take a few minutes and it would mean the world to me and possibly change life of someone.

*Please Note: this transcript is auto-generated and there may be some errors in the transcript

FHP 645 – Mini Cuts – The Fat Loss Kickstart

FHP 645 – Mini Cuts – The Fat Loss Kickstart

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TRANSCRIPT

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OPEN TRANSCRIPT

00:00

Hey guys, this is Cori from Redefining Strength. Welcome to the Fitness Hacks Podcast. This is the show where I

(00:05):
Share all my free

(00:06):
Workout and nutrition tips. I’m not going to ever fill this episode with

(00:09):
Sponsorships or ask you to buy

(00:11):
Anything. All I ask in return is if you’re enjoying the podcast

(00:15):
To leave a review or leave a five

(00:17):
Star rating or even better share with somebody you think it might help. This will only take a few minutes and

(00:23):
Would mean the world to me

(00:24):
And possibly change the life of someone. So let’s jump right in.

(00:28):
Sometimes we have to go to extremes to actually create a lifestyle balance. Really, life is never balanced. It’s a constant balancing act and sometimes we do have to go one way, a little bit too much to correct from going another way too much. And I bring this up in regards to holidays, in regards to striking a lifestyle balance and seeing results snowball because often we do blame the holiday, the vacation, that one event when really it’s all the days around that we can control and adjust to see the results that we want. But with sometimes going one way, having a little bit more of that lifestyle balance on those holidays or vacations, we do need to go slightly to the other extreme to balance everything out. But over the weeks, months and years, this creates that balance even though it’s more of a balancing act between the two.

(01:16):
And I think it’s really important that we recognize this because sometimes to get to enjoy things more, to let loose a little bit more, you do have to make more sacrifices at a different point and in weighing what sacrifices are worth it and what enjoyment is worth it. You could find that right balance for you, but you’ve got to find your balance because too often we only focus on the holiday. We stress over the holiday, we blame holidays and vacations for our weight gain. But really it is all the days around. I mean, even think about it, we’re going into the 4th of July, but it can be any holiday. Think about that holiday. Think about what usually happens, especially with this holiday being on Thursday. We on Thursday, let loose, go to the barbecue, have fun. All of a sudden it’s Friday. It’s like, well, it’s Friday.

(01:55):
Why not just wait till Monday? And all of a sudden what was just Thursday becomes Friday, Saturday, Sunday, and then on Monday, if we’re struggling to get on track at all of a sudden it could be weeks before we get really back into a groove. Instead, what we need to say is, Hey, I want to let loose on this day. How can I hold myself accountable around? And that might mean planning ahead and doing what I’m going to go over today, which is mini cuts ahead of time. But it might also mean just doing one right after. And the key with this is not making yourself feel guilty. So I do think a lot of times what happens is we have that unplanned day. We do go a little bit more off track. Thursday becomes Friday, Saturday, and then all of a sudden we’re like on Sunday, oh gosh, I have to overcorrect to get back on course we do too much.

(02:35):
And all this does is sort of perpetuate that cycle of guilt, that cycle of restriction that makes us feel like we can’t let loose on the holidays, which makes us feel like then we have to make more sacrifices even on the days between, over striking that balance. So anything we do to go to another extreme and balance everything out has to be done with a calculated thought process behind it, a very clear cut plan so that we’re not making ourselves feel guilty. And when I talk about mini cuts, even though this is more of an extreme, there are more sacrifices. This isn’t fun. It isn’t about guilt, it’s about striking that balance. And when we put that into our head and we realize this is our choice to create that lifestyle balance over months and years, it’s a lot different than that overcorrection that we’re restricting cutting calories extra low because we know we overate one day.

(03:18):
You don’t want to do that. It’s a bad cycle. So talking about holidays, the more you can plan ahead for the holiday and know your response, the better. That might mean going lower calorie before the event. It might mean going higher in protein if you’re going out on vacation, maybe it’s having a calorie cap and a protein minimum. Maybe it’s simply tracking when you’re on vacation to hold yourself accountable. You want to think about ways you can keep yourself in enough of a routine, doing enough things to move forward, that when you come back it’s easy to get back on track. However, sometimes we have let a little bit more loose on those things and we want to really make sure that we’re full steam ahead and that’s where mini cuts can come into play. So I like to use mini cuts whether or not someone needs that kickstart, whether or not someone is in a period where there’s more unplanned things that can get them off track and they’re in maintenance, even just trying to maintain because in maintenance it’s never standing still.

(04:05):
There’s going to be times you’re looser and you gain a little bit and there’s times you’re a little bit stricter to lose and then you gain a little bit, right? There’s always an ebb and a flow. But with mini cuts, what you’re doing is it’s a very short-term fix, a very intensive thing to sort of kickstart progress or again, go to that extreme to compensate for the extreme the other way. So with mini cuts, what you’re doing is you’re setting a seven to 14 day period where you know that you are going to be in that extreme deficit and you’re going to push those macro ratios. This is not fun, but it is not a fad, and I want to make that very clear. When you learn about macros, you gain the power to adjust based on what you need at that time, whether it’s gaining muscle, whether or not it’s addressing sleep patterns, whether or not it’s fueling for performance, whether or not it’s reaching an aesthetic goal.

(04:52):
But off of that foundation of macros, you can then tweak them to match your needs and goals. And so this is an intensive period. It is not meant to be fun. It is not meant to be easy. It is not meant to be a long-term thing. You are just building off of that solid foundation so that you have that exit strategy, but also that really clear cut reason why you’re using it. And it’s great after a vacation, after a holiday because a lot of times you’re eating higher calorie, your macros have been a little bit looser. So because of that spike in calorie intake, you have that deficit you can create. You don’t necessarily want to use a mini cut when you’re already in that deficit because there’s no more that you can really cut safely. So you want to know your maintenance calories or the calories it takes to maintain your weight.

(05:30):
If you don’t know that, and if you know that you can subtract 500 off of that, that’s the most extreme you want to go. You can use a general calculation of 10 times goal body weight for the mini cut to get that calorie intake, but these are going to be low calorie. It is going to be intensive. Someone when someone’s like, wow, that’s really low. Yeah, it is, but it’s meant as that short-term fix. It’s meant to kickstart progress. It’s not going to put you at risk for losing muscle because of how high protein we’re going to go with the ratios. With these ratios, you need to be above 40% protein, even 45, 50% is going to be really key. And then you can vary carbs and fat based on your activity level and such. But you’ll even want to think about doing the macro ratio for only one week and alternating two different ratios because you’re going to do it no longer than two weeks.

(06:13):
Two weeks max. Seven to 14 days is what you’re using the mini cut for. And when you’re doing this, guys, if you’ve been on vacation, you’ve seen that vacation blow. It’s about getting rid of that and about kick-starting that progress so that you can then see fat loss. It’s not yet that you’re magically losing a ton more fat faster, but it’s using that deficit strategically to then rebuild out of, to not put your muscle mass at risk while depleting those glycogen stores a little bit to utilize and mobilize more fatty acids. So you’re using this to kickstart things or again, to get off that vacation bloat. After that, you do have to have that exit strategy and you have to know that when you’re coming out of any sort of deficit. It’s why we gain weight on vacations. It’s why we gain weight when we transition to maintenance.

(06:50):
It’s why you gain a little bit back when you come out of the mini cut is because you’re going from extremely depleted, nothing’s being stored to having some stuff stored again. So as you come out of that mini cut, you’re going to want to come back out a hundred calories at a time to get back to either the deficit you were in or even go back to maintenance for a period. But you’re going to want to think about adding a hundred calories to your current daily intake with the mini cut, and you’re going to maintain that for at least a week, if not two weeks, and then go up from there. But you also need to reverse out of it. You can’t just stay in that deficit. You can keep those macro ratios even as you come out, but you need to come out of it.

(07:23):
The whole point of this though, again, is this little kickstart and it can be great in the summer, great around the holidays where you sort of need that balance because there is a little bit more unplanned eating of things where you’re not hitting your macros as much to create that overall balance. Again, we have to remember that life is a constant balancing act and that these ebbs and these flows, these willingness to go to ext extremes, make more sacrifices, but then also the willingness to have more of that lifestyle balance have to be balanced out. And it’s not just days and weeks, but months and years that we have to consider. So that being said, if you are looking to strike that balance, consider a little mini cut to keep you on track and moving forward and even maintaining those results as you might have more vacations, holidays, things that you, you’re doing even times where maybe you do want to go into a little muscle building phase but you’re not fully ready to cut, or you’re also seeing maybe your weight loss has slowed because if you’ve been in a longer deficit, if you’ve been dieting for a longer time, you might need that dining break.

(08:19):
But then right after that dieting break where you’ve increased your calories, gone to more maintenance, a mini cut could be a great way to kickstart progress and then get back into that sustained deficit that’s not as extreme off of this, I wanted to check the Facebook group to see if there are any questions, comments, or concerns about mini cuts or even to hear how you guys are all handling the fourth because I think the more we plan ahead for holidays because there’s certain holiday patterns, vacation patterns that we always repeat, the more we plan ahead, the more we can go in with the game plan and the game plan doesn’t always have to be, Hey, I’m going to restrict myself and make myself miserable on this holiday. Sometimes it is, Hey, no, I’m going to fully enjoy, but I have this plan to get right back into this mini cut or this other program right after.

(09:00):
But too often we just try and deprive on the holidays thinking that holidays are what sabotage us when really it’s the fact that one holiday becomes six or seven days often. So let’s see. Comment about or question, let’s see, coming out of a bulk, do you recommend a mini cut or something different? It depends on your goals. If you’ve been trying to gain muscle and you haven’t put on that much fat with it and you’re happy with the composition of your body, you might just go to maintenance. If you’re like, I was doing a little bit dirty over a bulk than I intended and I gained a little bit more fat than I wanted, I think a mini cut is a great time because you don’t necessarily want that extreme deficit. You just want to get off a little bit of the fluff before going back to maintaining. So that can be a really good time to use a mini cut. What if I tend to undereat during the holidays? What would be the best? I lost the comment. Hang on, sorry. Let’s see if I can pull this up.

(09:50):
Best way to deal with that. So if you find that you’re undereating plan ahead to make sure that you’re eating more protein earlier in the day so that you’re not undereating just because you’re afraid with the party. And then think about maybe maintenance around it. If you’ve been in a deficit, you still want to lose weight and that’s where you’re really focusing is in that calorie deficit for fat loss and weight loss. Then think about doing maintenance around the holidays knowing that those are going to be lower calorie days or even think about a easier macro breakdown around those times to find that balance. But you don’t want to put yourself into too extreme a deficit with that. So again, going higher protein maybe on those days before you go to the event can be really key to help you keep your calories higher, but give you wiggle room.

(10:26):
But also think about being in maintenance. Taking that dieting break around that time could be really key. Just like you could use the mini cuts, diet breaks are a great thing if you are finding that there are periods where because of travel, because of whatever else, your calories are a little bit lower, is the goal of a mini cut fat loss or muscle gains fat loss. If you want to gain muscle, you don’t want to do a mini cut because you don’t want to be in that extreme deficit. It makes it much harder. So the reason for the high protein ratios and the extreme calorie deficit in the short term is that you’re putting yourself at less risk for losing muscle. You’re not going to have any metabolic adaptations from that. It’s a very short-term thing, but it really can accelerate fat loss. You would not be using that if your focus is on gaining muscle.

(11:04):
That’s where you might take that diet and break around the holidays or even going to a slight calorie surplus while using those macro ratios to really help you avoid gaining unwanted fat. Barbecues are great for grilling all the proteins. They really are. A lot of summer holidays can be a great way to still stay on track, but enjoy and not feel like that person always on a diet. As long as you’re planning ahead and if you go higher protein even earlier in the day, a little bit lower calorie, that gives you a lot of freedom at any event to not feel like you’re sabotaging yourself. Guys, we also have to think about 1% improvements over the same time of year last year. I bring that up because I think a lot of times we’ll have different habits in July in the summer than we do in January, and we’re comparing our July habits to January and make yourself feel guilty because we’re not doing the same thing we did in January when in reality we need to compare it to the July before, maybe the July before we went on all these vacations, we didn’t track at all.

(11:57):
We weren’t hitting our macros at all, and this July we’re at least tracking that’s a 1% improvement. And if you keep making 1% improvements, then the next summer you’re hitting your macros a little bit more. You have a pretty minimum, all of a sudden your results are going to snowball. So you have to think about what you’ve done at that time of year in the past and try and make an improvement off of that over just forcing the same habits all year because that’s not how it works. There are going to be ebbs and flows. It’s why sometimes embracing going to extremes, extremes of lifestyle balance, extremes of making more sacrifices to drive towards a performance or aesthetic goal is really key. Because over using these extremes and embracing ways to come out of these extremes, we can find that overall balance over the year to see better results.

(12:35):
But there are times where you go too much on one way or off course, and so you have to do a little bit more to get back on course. And that’s not a bad thing. It’s just not doing a quick fix that has no fundamentals to it or no exit strategy or no plan in place to show you how it’s addressing the extremes on both sides. This is so valuable today after a long weekend here in Canada, you guys already had your fourth when I did not eat the way I plan and now feeling frustrated with myself, this has helped my plan and mindset. Awesome. And I will tell you the worst thing we can do for ourselves is make ourselves feel guilty. And I’m going to bring up actually this new study. The recent study showed that our perceptions of the food that we eat had a huge impact on our actual body response to it.

(13:21):
Now, I’m not telling you that you can convince yourself that a milkshake is healthy and your body’s going to respond as if it’s healthy. However, when people thought that the milkshake was worse for them, their body responded in a way that it was worse for them and did not respond as well. Versus when someone thought the milkshake was healthier, there was a better body response and there was no guilt associated with it. So I will tell you, the less we make ourselves feel guilty, the more we realize that foods don’t have to be off the limits. There can be a balance. And while that might not mean including them all the time for ourselves, and yes, maybe there are days where we’re like, okay, I don’t really like how I fully handled that. I’m going to do something different. It’s a learning experience to improve, but it’s also something where you’re like, Hey, I’m going to have this plan to now do this cut, and it’s not because I’m restricting or feel guilty about this day, it’s just to maintain my results overall or to help myself kickstart progress.

(14:05):
It’s embracing that the extremes are your choice to also use to find a balance. And the more we do that over saying, I’m overcorrecting, I’m feeling guilty, this was bad of me. That just creates a negative mindset and makes us even not want to get back to the healthy habits more versus this other one. It’s just, Hey, I’m finding my balance so I’m enjoying my vacation, and then I’m going to be a little bit more strict in terms of making sure I’m paying these macro ratios, going more attentive with these things, really being on my workout plan, embracing more sacrifices to find that balance. So hopefully this helped on mini cuts. Hopefully you’re planning ahead for the holiday weekend and remembering that with the summer we don’t have to see that summer slide. We can make 1% improvements. And again, embracing that what our summer habits are, what our holiday habits are, might look different than what our habits during January when we’re super motivated are. And that’s not a bad thing, but we need to focus on those 1% improvements to really see changes comparing to where we were at that same time last year.

(15:04):
Thanks for listening to the Fitness Hacks podcast. Again, this is the place where I share all my free workout and nutrition tips. I’m never going to run sponsorships or ask you to buy anything. All I ask in return is if you’re enjoying the podcast to leave a rating, review or share it with someone you think it might help. This will only take a few minutes and it would mean the world to me and possibly change the life of someone.

 

*Please Note: this transcript is auto-generated and there may be some errors in the transcript