Been itching since Thursday to get this one out.
Many of us get into our fitness routines and try as best as possible to tie that into a better eating habit or routine. No goal, weight gain or weight loss, can be achieved effectively without the combination of good nutrition, exercise, recovery and rest. I refer to eating habit or nutrition as opposed to diet.
I feel sorry for the word diet as it has gotten a bad stigma, primarily down to marketing and poor trending. Whatever your nutrition habit, that's your diet, no matter how beneficial or how bad it is for you. Don't let those four letters scare you or create undue stress when they come at you together: DIET! *staying calm*
There is no end to the amount of information available on nutrition: what is good for you, what is not good for you, what will increase metabolism, what will reduce the risk of cancer and the list goes on. It is very hard to process, assess and digest this information for the purpose of deciding what to have at the next meal, far less for a period of training. Let me say from now this post is not going to solve that problem (You groaned or sighed didn't you?) but, just warn on a common mistake I observed and that I have been guilty of in the past myself.
Fast forward a bit: you have managed to figure out what works for you or what nutrition plan you are going to try next. You acknowledge that you are human and that life is to be enjoyed, so you decide that you are going to stick to the plan six days and allow yourself a cheat day (6 + 1). Many of us choose a Friday or Sunday and there in lies the problem, that doorway to becoming a 4 + 3. So the weekend approaches and you think, I will allow myself a cheat day on Friday, no big deal. Saturday comes and with it an event or function, cheat day number two out of no where, and that's quickly followed by number three as you tell yourself, 'oh well, it's Sunday' and convince yourself that you haven't done that badly but you will get back on it Monday.
On Monday racked by guilt, you get serious about the nutrition and exercise, maintaining the discipline and drive at least until Wednesday or Thursday. Friday comes again and you have had a rough week, then the talk with self starts about when your cheat day should fall and just like that you have become a bonafide 4 + 3, falling away from the well intentioned recipe for success: 6 + 1. Are you fooling yourself? Have you convinced your self that you are a 6 + 1 but really a walking, talking, eating 4 + 3? Not sure?
Rewind to before you came up with the plan: One of the first steps to figuring out what needs to be addressed in your nutrition planning is complete a food diary for at least one complete week. This should include everything, yes everything that you consume, and the quantity. Handfuls or sizes in relation to a plate are often good subjective measures that can be workable. This diary then puts the reality of your consumption into perspective and highlights quite readily, the areas of concern or required adjustment.
If you have never done one before, no time like the present to start and if you have, has it been reviewed recently? Food for thought as you hit hump day and weekend plans are falling into place. Be strong in your commitment to training and good nutrition. Remember it's a lifestyle change not a fad to follow. Make the effort. You will love yourself for it.
"I can accept failure, everyone fails at something. But I can't accept not trying" - Michael Jordan.
Toby
@DBodyArchitect