Get sucked into new fitness trends? Listen to this
Hello, everyone. So I had a lovely message on Instagram. I'm gonna read out to you guys. And it says that I've been using PowerPal on and off for over a year, but whenever I feel I have something drastic to change in my life and suddenly become skinny. However, this time has been the first time I've ever listened to your podcast and it's completely changed my approach.
Speaker 1:I'm tracking my calories, protein, and steps and being human. I feel great. Can eat what I want and then just adjust in the day if I need to and I've and and if I've indulged. Once I've done my morning gym session, I put on your daily podcast and do my breakfast and lunch prep. This has been the best start to January I've ever had.
Speaker 1:Thank you. Now I love reading comments, I guess. Makes it worthwhile doing nearly a thousand daily podcasts over the years. And the main thing is, again, like, it's being human. It's been normal.
Speaker 1:It's it's really accepting the facts of how we how we live. You know? Like, I did a podcast yesterday with Sophie and a partner who's, you know, just kind of, like, chatting to everyday people about stuff. And there's a common theme. You know?
Speaker 1:Like, a lot of us are looking online, we get an extreme, very, very extreme advice. The reason extreme advice lives is because the system in place popularizes engagement, and engagement usually comes from extreme views or things that bait people to rage and stuff. So that's what gets pushed into our feeds. And that's what we see as reality. There was even a study that showed you will think something is real if you see it enough times.
Speaker 1:Right? Crazy. So even if it's wrong, if you see something wrong enough times, you're gonna start thinking it's real. It's quite dangerous, you know, because things are pushed a lot depending on the trend. And if you're living your life due to a trend, you're always going to be susceptible to the changing of that, which is usually very abrupt and also leaves you feeling very demoralized, you know.
Speaker 1:Classic example of this, there's a guy, His name was CarnivalMD. I can't remember his name now, but he's one of the main Carnival guys. He started getting blood work and starts pushing Carnival, Carnival, Carnival loads, crazy videos, gets his blood work done and stuff. Talked like, mate, you need to change your eating because this is not good for you because he didn't believe in eating fruits and veggies. Right?
Speaker 1:All of a sudden, he's doing videos now about how he eats carnivores still, but he now he includes fruits and veggies. He changed his name away from CarnivalMD to someone else. He's written books about this. People have deployed entire personalities based on what this guy has told them. Right?
Speaker 1:And everyone's like, what the fuck? What? Like, it's not surprising. It's not surprising at all. He used you to get to his position as the main kind of a guy.
Speaker 1:I know he's dropped you because he needs to because his health needs fruits and veggies and a whole more whole foods, more balanced diet. And he's on to the next thing now. But people are like, oh, yeah. I know. But he's always yeah.
Speaker 1:Obviously, but it was extreme. People were literally not eating plants and veg fruits and stuff because of what he's saying. But now he's dropped there like nothing, and all these people are like, what's going on? And this is how you get treated. You get dropped when the trend goes, and when it comes back up, picks it back up again and make you feel like an idiot for not doing it.
Speaker 1:You know? It's very, very important that we look at what we're doing. Is this a trend or is this actually a fundamental? So you could argue high protein is a trend. Right?
Speaker 1:Because now every time a high protein, high protein. But high protein is a fundamental. The way people are talking about high protein might be a trend in a sense that, you know, there's people think high protein is the answer to every single illness in the world or wherever, know what I mean? There's a high protein fix everything. Not the case, know, some people shouldn't go high protein, you know, specific illnesses or specific diagnosis and stuff.
Speaker 1:But in general, the fundamental is that high protein obviously aids us. Same with creatine, right? Creatine has been around for a long time. People have known the benefits of creatine for a long time. Now it's more mainstream, but now it's pushed to heights beyond what it was pushed before.
Speaker 1:Before was always look, creatine is not necessarily helping you build lean tissue in our sense. It's going to help you with your strength from the rep range of two to seven, And by training harder, you're going be able to build more muscle. But creatine, once saturated, poses more water into the muscle. So yes, muscle mass does increase. And there's some research show that it does actually increase muscle mass, but probably mainly due to the mechanism, it makes you training a bit better.
Speaker 1:But if you're not like training consistently and stuff like that, you're not gonna really benefit from creatine when it comes to training. Now there's new research coming out about the cognitive benefits of creatine. And whilst they're fairly new studies showing that, like, you know, dosing twenty grams a day for a week can kind of fight back against, you know, undersleep and all that. It's not necessarily something to go down that path because you should be focusing on sleep first. But if it turns out that it's really, really great for the mind to twenty grams a day down the line.
Speaker 1:Great. But because there's been one study, old few studies talking about this benefit, it's gone crazy again. The price of creatine's gone up. The marketing has gone crazy. People are saying now that creatine is cured to everything.
Speaker 1:It's about you're speaking about creatine. People think creatine is the best thing in the world and it'll cure everything. So, again, people take things to extreme. Creatine is beneficial, but some people are non responders to creatine. You know, that happens.
Speaker 1:It's not for everyone. And also you don't have to take it, you know, is creatine a fundamental like a higher protein? No, it's not. I've known about creatine since a teenager. I haven't taken creatine consistently through my life.
Speaker 1:One, I noticed like, I think for me, I pee more, I drink a lot more pee more and stuff like that. I don't know the massive discipline in training. I haven't necessarily tested her out in terms of, like, does it make my mind better if I do twenty grams a day, then the dose is five grams a day. You know, to take twenty grams a day, there's probably gonna be some adverse side effects in terms of, like, gut stuff and all that. And do I wanna add something into the mix that I'm gonna have to be consistent with and if I forget, you know, it's probably gonna happen.
Speaker 1:I'm gonna forget to take it and then, you know, start oversaturating the muscles again with it. So, again, it's just one of those things you got to be mindful. Creatine whilst is a trend because of new research, it is one of the most backed supplements, but don't be full runaway with this. It's going to help everything. It's not like the missing thing that you've always missed that is gonna cure everything.
Speaker 1:Right? That's it's not that type of thing. Nothing is that type of thing. The fundamental is done. We'll bring you the results you need.
Speaker 1:Anything you add on top, happy days is up to you. Now that's the main message. If you stick to that message, you are immune to all of this marketing stuff that usually takes you and sweeps you away, makes you spend loads and loads of money. Right? And then you stop getting stressed out then because you're not listening to all this stuff anymore.
Speaker 1:You're not listening to this nonsense anymore. That's the main thing. If you can say, say what you want, buddy. I'm not gonna listen. Like, I'm just doing the fundamental.
Speaker 1:I'm I'm I'm happy. You know I mean? Like like like, I don't know, like a gardener, just in the garden chilling, like the things going outside the world. Don't care. Looking after my garden here.
Speaker 1:No problem. Go go away. You know? Stop ruining my peace. My peace is the fundamentals.
Speaker 1:I'm gonna do that. And you really notice over time, that is the key. The key is that. And I hope, like, by listening to the podcast, you calm down a bit and you just focus on what's at hand today Because all you can do is do today. You know, the next hour, can plan your day, whatever, but you can only act today.
Speaker 1:You can plan to act next week, but it's just another form of like, yeah, maybe I feel better because I'm going to go to the gym next week. I feel better now because I'm telling myself next week I'm going go to gym. There's no action today. Don't be the type of person that gets pleasure from the kind of fake action. I'm going to do this.
Speaker 1:I'm going to do that. I've just ordered some new gym kit. I've just ordered a new journal. I'm gonna This is all fake progress. There's nothing.
Speaker 1:Real progress is once this podcast finishes, noticing your step count is too low and going straight for a walk. Real progress noticing you haven't tracked your food yesterday and it's one voice log away. You And go, do know what? I'm just gonna go back to yesterday. I'm gonna for the best of my ability, I'm not gonna be perfect.
Speaker 1:Remember try and remember what I log and log it. Real progress understanding like, okay, I got a day coming up now. I haven't cooked any meals or whatever. I'm gonna sure I go shop and I get some inconvenient. I'm gonna get some protein based foods, fruits and stuff ready.
Speaker 1:Gonna drink my water. You know, that's another one. These are real indicators because they're action based and they're things you're doing now. You know? Like this fake action that people are obsessed with on social media, it's it's like they want to appear successful and and full of action, but they're not.
Speaker 1:It's like addictive to these people, you know? Oh, look at my amazing fancy journal that I make fancy drawings and stuff in for three days. Well done. I'd rather have a rubbish journal that I scribble in once a day a few lines, and it takes me on consistency, gives me a little view back. So action today, listening to this podcast is a Friday.
Speaker 1:It doesn't matter what day it is. Like, if tomorrow this is the thing about nutrition and stuff. Like, it's not that, oh my gosh, Friday weekend is bad. It's like, yes, more calories are likely to be consumed in the weekend. It's how we live.
Speaker 1:Right? It's how we live. Can I track it and not care that it's more than normal because of normal human existence? That's the way we need to get to. One of the tasks and one of the challenges I did before was think of your problem food, Right?
Speaker 1:Think of a problem food, pizza, ice cream, chocolate, whatever it is for you. Now go and eat that today. Go and say my problem food, I love it. I love a whisper chocolate bar or a Yorkie just for men. Choc chocolate bar.
Speaker 1:And I say, you love it. Yeah? Yeah. I love it, but, you know, I probably shouldn't eat that. I go, no.
Speaker 1:Eat it today. Go on, get it and eat it today and track it. Oh, I can't do that. Yeah. You can.
Speaker 1:Go and do it. Well, the world won't disappear. I can just be blown up. I promise. You do it, you fit it into your into your allowance and you go, that was so bad.
Speaker 1:And then you make progress. And you think, my god, can make progress by having my yorkie bar. Yes. You can do that. And that's the main thing.
Speaker 1:And it's the same with weekend. Can you make progress, but you're consuming more calories on Friday nights, Saturdays, and Sundays? Yes. But you do have to be mindful because let me tell you, I went to Bill's last Sunday, my friend, Jack. Went I to Bill's.
Speaker 1:We sat down. Pass the menu, please. Thank you. Look to the menu. Nibbles.
Speaker 1:Okay? The menu title was Nibbles. Look to the calories. Nibbles. Some sourdough, please.
Speaker 1:587 calories, nibbles. Now if you remove the calories and you said I'm gonna have some nibbles, you're not gonna think 587 calories. That is a meal. Right? Now the the next one, the main meals.
Speaker 1:Right. The pork main meal. The pork main meal for one person. 2,297 calories. I said, even if I love pork, I don't really, but let's move on to something else.
Speaker 1:I love a burger. Let's have a look at the burgers. Burger without the chips, twelve ninety seven calories. Right? Add the chips.
Speaker 1:I did have the chips. I did have the focaccia. Okay? 1,200 plus 500 plus 500. We're top 2,003, 2,004 2,003, 2,400 calories from burger chips and some focaccia nibbles.
Speaker 1:And you're sitting there thinking, Scott, there's no way I can eat 2,000 calories a day and it's impossible for me. It's not because you do that. All of us do it. If we drop the charade that we are all eating 1,000 calories a day, we will make progress. You and I, we all know we eat those meals.
Speaker 1:You and I, we all know we have the chocolate. We have eight roses because they're left in the tin. We all know we have the ice cream. We all know we have nibbles biting you. We all do it.
Speaker 1:If we can all drop this nonsense that we don't do that, we can actually make real progress from the facts. The fact is when we eat out, the calories are mental. They're probably even more than that. That's when they were testing the calories and the chef wasn't throwing in 3,000 kilos of butter. Right?
Speaker 1:But what does this mean? It means that, yes, it's very easy to over consume our target, but that's why in the week, we probably come a bit under our targets. And on the weekends, we go over and hopefully we balance out our average targets, that's how it works for us. And if we can do that for enough weeks in a row, we're gonna be in a deficit and lose fat. And if we make sure we're looking at our lean shield score, make sure it's high, we're not gonna lose muscle, we're gonna lose fat, we're gonna keep muscle, we're gonna be at a better body shape and body type and everything like that.
Speaker 1:Makes sense? So if your weekend is gonna be full of focaccia nibbles and a cheeseburger, just remember, that's the facts. Enjoy it. It is your daily allowance probably in one go. Doesn't mean starve yourself all day.
Speaker 1:It just means, okay, maybe today I go to maintenance. Maintenance is about four to 600 calories above your target. For some of you, it's even more. Some of you, your your maintenance is is eight eight hundred, 900 calories over your target depending on your starting point. So no, you're not gonna make no results because you're going over.
Speaker 1:You're just gonna go into maintenance, which is beneficial for you, your mind, your body. The hormonal benefit, the balancing act of it because you're not in deficit all the time. It's actually not bad for you. I'm currently four days in a row into deficit after a heavy Christmas, and I'm just building back. Have I put on weight since pre Christmas?
Speaker 1:Yes. I have. Do I feel quite strong? Yeah. I feel quite strong, actually.
Speaker 1:Before before Christmas, I wasn't feeling that strong. I'm powered up now. That's how I see it. I'm powered up. I'm powered up with extra energy, ready to train hard, and I feel good about it.
Speaker 1:And to be honest, if the weight comes off and I get down I'm doing it for jujitsu. It's not for aesthetic purposes. If, you know, there's an eighty two point three kilogram division or below, you go all over it, you fight the big boys at eighty eight kilo, which I've done before. You're underneath eighty two point three calories. You fight people at that weight.
Speaker 1:And I'm I'm, like, eighty three point three cal kilos now. I probably need to be, eighty one to be safe in that zone. That's me. Will I get there just by my own time? Probably.
Speaker 1:Am I gonna worry too much? No. And that's what it's gonna be. But, guys, have a good day. Have a good weekend.
Speaker 1:Take us on board. Enjoy yourself. Be mindful. That's all you can do, and just have some fun. Adios.
