It’s tough living a fit life

I knew it was only a matter of time. All my life I’ve been the “fat” kid. I graduated High School weighing in at 265lbs and a 52” waist. College got a little better and I dropped to about 230. Then I found Beachbody and everything changed. But, this isn’t a post about all of that. It’s actually the “after” post. Not about hitting my lowest weight at 172lbs, running Half Marathons, or finally wearing “normal” size clothes. No, this is a realization that without constant effort things change.

I weighed myself last week and was absolutely floored. I weight in at 220 pounds. It hit me that I’m the heaviest I’ve been in a decade. What really hit me is that my wife has never seen me this heavy, and that’s what really got me fired up. See, I’m a guy that could honestly care less what people think about me. How I look, how I act, what I do with my life. But hitting an all time low for my family is the worst feeling in the world. I mean, keep in mind, I’m not “fat”. I have spent the past year packing on muscle, but I also won’t tell myself that it’s all muscle. My body fat percentage is currently 27%. While not as nice as that ideal 15% I want to be at, I can still see muscle definition. I can do my pull-ups, push ups, and run a 5k no problem. But, my pants are tighter and my shirts aren’t as comfy. If you follow me on social media you may be baffled. I mean I workout EVERY single day. And not just walking in my living room to 70’s pop. P90X3, Les Mills Combat, Insanity. Intense workouts. So what’s the deal?

In short, time and nutrition. Since working to open the pub I have really let my nutrition go to shit. Oh I drink my Shakeology every day. But I also drink more the 2 beers a night, eat tater tots and fries. But I only eat chicken and black bean patties! But they’re usually in Sriracha Mayo and beer cheese. I’m sorry, but no amount of exercise will keep that kind of eating at bay. When I was logging my macros and nutrition I found I’d be OK on the calorie account, but my diet was very high in fat and carbs. This has been going on for roughly 7 months, so I’m actually shocked I’ve only packed on 20 pounds!

The point of this post is for those of you that are already in shape. Don’t take your eye off the ball. Ever. Don’t allow yourselves to get complacent with yourselves. Don’t let the excuses creep up. It starts with one. Have a fun night every now and then, but when your pants start to get tight, you tighten up.

And for those of you still working toward your goal, it is absolutely essential you don’t think getting to your goal is the end. It isn’t. You can still backslide. You can still fail. You can still lose it all. So stay strong, have a plan, and stay in the fight.

As for me? Well this is day three sticking to my nutrition and workout plan. Pants are already a little looser, and weigh-in day is coming up.

The Shakeology 14-Day Challenge!

Can you change your life in just two weeks? Absolutely! But it’s going to be tough. You’ll have to be disciplined. You’ll have to be mentally and physically focused. You’ll have to do things that you don’t want to do, and more importantly NOT do things that you DO want to do! But, if you want to see just how much better you can be in 14 short days, keep reading…

This 14-day challenge is all about RESULTS. It’s about seeing how much better your life will be in just two weeks. Therefore:

 

Must buy a bag/box of Shakeology (at least 14 days worth from www.shakeology.com/spacemarkus)
*Note: If you’re already on Shakeology HD, or have a bag, you don’t need to buy more. Just make sure you have a full 14-Day supply!

Must be on my Beachbody Team. Signing up is FREE and the ONLY way to enter this challenge. https://teambeachbody.com/signup/-/signup/free/37155
*Note: If you buy Shakeology from my Shakeology page you’ll automatically be registered as a member of my team.

Must supply:
Height (inches)
Weight (pounds)
Age (years)
Workout program/regiment

Must commit to drinking Shakeology every day
Must commit to working 5-days per week for at least 30min per day
Must commit to at least one rest day
Must commit to logging meals every day
Must take before and after measurements/weight
Must commit to daily check-ins on our Facebook group.

What you’ll get out of this challenge:
A new sense of wellness
Better digestion
More energy in your daily activities

And finally, to the person that loses the most % weight, a Shakeology T-Shirt!

The only cost to this challenge is the cost of your Shakeology. So do something HEALTHY for yourself and let’s PUSH!

If you’re IN please let me know by sending an email to zmanfitness@gmail.com.

The Truth About Fad Diets Like Atkins and South Beach

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If you talk to anyone that’s tried to watch their weight, or lose, they’ve most likely heard of Atkins and South Beach. In fact, most have even tried one, two, or more! Personally, I’ve attempted South Beach and got great results, until I started living again!

The fact is, fad diets should be avoided at all costs. They all have one thing in common. They work, when you follow the plan. But how do tehy work? Certainly not by burning more fat! And that’s what you want, right? Less fat? The fact of the matter is these fad diets work by reducing your water levels. Humans are mostly water, so when you see a reduction in water you see a reduction in weight. But why are they harmful?

Let’s look at the common carbohydrate-restricting diet like Atkins. What happens when you reduce carbs? You reduce the primary source of energy for your body. To make up for this your body starts to produce harmful ketones and your blood actually turns acidic. Your kidneys work harder to flush these from your body, thus using more water! There ya go, you lose water weight. But, you don’t burn an ounce of fat.

In the calorie-restricting diet like South Beach, once again you’re taking away your body’s FUEL. calories are like your gasoline. Reduce them too much and you end up having to get fuel from an alternative source. Well, what better source of fuel for you body than YOUR BODY?! Your body goes into what’s known as Starvation Mode. It literally starts to store fat and start breaking down your hard earned muscle to use for fuel. Think of it as your body actually eating away at itself.

Finally, I talk about protein-restricting diets, but you have to watch the video for that 😉

Oh, all of my information comes from the International Sports Science Association, or ISSA. For more info on their programs and history check out their website at www.issaonline.com

How to Eat Healthy on the Go!

 

So many of us struggle with eating out and keeping it healthy. Most times we let ourselves get so hungry that we skip our snacks, then settle for a burger, fries, and a large coke! You don’t have to live this way. With a little planning and foresight you can keep your eating under control and keep the pounds coming off.

One of the most successful things I’ve done is to plan my day out. If I know I’m going to be out for a few hours, I bring a snack. This ALWAYS includes a bottle of water and some gum. If I “plan” to be out during a meal I’ll make sure to have a P90X bar or some Shakeology with me. These are great meal replacements that are quick, easy, healthy, and filling.

IF I have to settle for fast food, first I look at the salad options. McDonalds is actually really good for this. Chicken Caesar with about half the packet of dressing is around 300 calories. If that isn’t an option then I look for a chicken sandwhich (plain) and see if I can swing a wheat bun. Skip the fries and go for some fresh fruit or chili if it’s available.

There you have it! Just a few quick and easy ways to eat healthy on the go!