What's Really Important on Your Journey
And what's not. Let's talk fundamentals.
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There is so much information out there about what works and what doesn’t. Your best friend gave up carbs and saw results, your cousin’s girlfriend tried keto and lost 10 pounds, your co-worker has been dairy free for weeks and “already feels a difference.” It’s almost impossible to decipher what is effective and what isn’t anymore.
And I’m here to tell you, that’s on purpose.
The health and wellness sector is a 4 TRILLION DOLLAR industry. The marketing teams/celebrity trainers/insta influencers involved have done an incredible job of convincing you (me too; I’ve been there) of two things:
1) what you’re currently doing isn’t working (the problem)
2) their product will fix it (the solution)
We believe them. And we buy it. And we’re hopeful. Until it doesn’t work or our other friend tells us something else worked for them.. and the cycle continues.
It’s time to break the cycle. And the best way to do that is to learn the basics and create a plan to achieve your goals, whatever they may be. You won’t need another fad diet. You won’t be tempted by that instagram ad. You can go forth with confidence.
Sounds amazing, right? Let’s go.
When it comes to strength training and nutrition goals, you have FOUR BASIC OPTIONS:
1) Gain Muscle
2) Gain Fat
3) Lose Muscle
4) Lose Fat
That’s it. Truly. Our bodies are constantly changing – a term called body recomposition.
No matter your goal, there are tools you can use to get you there. And we are going to cover the most important to the least important. So when you see that targeted ad you think will solve all your problems, you’ll know better. aka your bullshit meter is about to get a fine-tuning.
Please refer to the graphic below:
OVERALL ENERGY BALANCE
The relationship between how many calories you consume (energy intake) and how many calories you use (energy expenditure). It determines whether weight is gained, lost or maintained. This is the most fundamental part of any process — without adherence to a determined energy balance that supports your goals, you are spinning your wheels.
MACRONUTRIENT BREAKDOWN
Macronutrients or “macros” are so-named because we need them in large quantities to survive. They are broken down into three main categories: Carbohydrates, Proteins, Fats. (Alcohol isn’t technically a macronutrient because we don’t need it for survival, but it’s an important factor if you partake). How much of each macro you consume matters based on your goal – but your overall energy balance matters more.
RESISTANCE TRAINING
Resistance training is any type of exercise in which your muscles overcome an oppositional force either from equipment, bodyweight, bands, etc. It enhances the process of building and maintaining muscle mass. It creates the stimulus for growth and is an integral part of any plan – especially weight loss. It helps maintain muscle during your fat-loss process, which when done effectively, reveals the hard earned muscle you’ve been working for.
SLEEP / STRESS
Sleep and stress management affects multiple areas of our life: mood, appetite, motivation, etc. There is research behind chronic sleep deprivation leading to loss of muscle mass and function as well as increased stress hormones. Prioritizing sleep and managing stress is important - get those Zs.
CARDIO
Weren’t expecting this to be so far down on the list? Cardiovascular training can be used as a tool towards your goals – and is essential for overall health and wellbeing – but it is not the most effective or influential. Learn how to use cardio as part of an intentional, effective plan and get those 90 minutes on the elliptical back and enjoy your life. pause for huge exhale of relief.
SUPPLEMENTS
The least influential tool. Ironically, it is the starting point for most of us because we are marketed to so effectively. The supplement industry is estimated at about 39 billion dollars - they will sell you anything if they can. Why? A quote directly from the FDA website:
The FDA does NOT have the authority to approve dietary supplements for safety and effectiveness, or to approve their labeling, before the supplements are sold to the public.
Supplement companies are looking after their bottom line, first. And if they are not required (read: have to pay) for their products to be approved for the above, they won’t! They legally can – and will! – claim any number of “results” to get you to buy REGARDLESS if their product is actually effective or not. With the exception of a couple highly researched and proven effective supplements, it’s safe to say most are not worth your time.
TLDR; throw out your detox tea.
The first step on your fitness journey is to understand what’s really going to help you and disregarding the rest. Refer back to this anytime you feel tempted by predatory marketing. Be confident that you are gaining the tools towards what YOU want on YOUR terms.
Overall energy balance is the most foundational part of any body composition goal. Ready why in post #2 of the 6-part Essential Education of Nutrition: Basics of Energy Balance
this is great. love the graphics. moreover the simple breakdown of four options gaining/losing fat/muscle was a good wake up call.
but I love my Ashwaganda :_(
Some of these seem easier than others when we're all so busy with daily lives, thank you for breaking down which ones are the most important!