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Filtering Through the Miracle Diets: Which Works Best?

Filtering Through the Miracle Diets: Which Works Best?

The Atkins Diet, the South Beach Diet, The Mediterranean Diet, Keto, Paleo… You can probably Google 25 more that will express how THIS diet will change your life. Which diet truly creates the best transformations? Let’s go through a few of the most popular and identify the winner.

The Keto Diet

The low-carb diet. The principle behind the Ketone Diet is getting your body into a state of Ketosis. This is where your body transfers from using carbohydrates as fuel to becoming extremely efficient in using fat for fuel. So how do you get there? The general rule of thumb is keeping your carbohydrates between 30-50 grams.

Basically, when planning your diet, you consume a gram of protein per pound of bodyweight, and the remainder of your calories are going to come from fat. You don’t plan out your carbohydrates (you’re trying to eat as few as possible) but you the little bit you take in is coming from your protein or fat source that may have a few grams of carbs in them.

The Paleo Diet

This is sometimes called the new, old diet. It’s a bit of a caveman reference. The idea is that you only consume foods that you could hunt or gather.. These foods include fruits, veggies, meat, seeds, and nuts. The bigger list is of things it doesn’t include. You can’t eat any refined sugars, or anything that has been processed. If we couldn’t eat it 500 years ago, you can’t eat it today. That’s the concept.

The Atkins Diet

This one took the country by storm. I feel like half the books in the nutrition section of Barnes and Noble are all about the Atkins Diet. Created by Dr. Robert Atkins, a cardiologist, it is extremely similar to the Keto Diet in that the number of carbohydrates you consume are drastically reduced. The biggest difference is that the Atkins Diet calculates “net carbs”, or total carbs minus fiber. His idea on that is the foods high in fiber have less of an impact on blood glucose and can be considered “good carbs”.

Do Any of These Offer A Real Advantage?

The short answer? No. Weight loss and weight gain is extremely simple.. Calories in vs Calories out. The math is extremely straight forward. If you consume fewer calories than you expend, then you will lose weight. If your diet is 5 bags of M&Ms and a Snickers Bar per day, but you’re a competitive distance runner, you’re likely to lose weight. You’re also likely to be extremely malnourished and unhealthy, but you’ll lose weight.

“But (insert diet here) worked for me. I lost 40 pounds on it.”

The only advantage a diet offers is if it is easier for you to follow. Can you live on 30g of carbs per day for the rest of your life? Can you avoid bagels or cereal forever? I can’t speak for you. Maybe you can. But I can’t. And I don’t think most of the rest of us can either. But if you can, then yes, one of these diets does carry and advantage… For YOU.

Understanding Your Lifestyle

The only way you can be successful in a transformation is understanding your own lifestyle. Consistency is key to success. If you can’t maintain something, that success will not last. And if it isn’t maintainable, why are you doing it? How fulfilling is it to hold a trophy for a month and then have it taken back? You need to choose a healthy lifestyle that you can sustain. For most people, that just means eating a healthy balance.

I love the 80/20 rule. It’s a pretty good starting point. If you make healthy choices 80% of the time, the 20% of fun foods isn’t going to crush your goals. It’s actually going to help you maintain them because your aren’t restricting yourself. And when you don’t restrict yourself, you tend to have fewer cravings. The bottom line is that if you are eating foods with all the nutrients you need to stay healthy, you can have that bowl of ice cream if it stays within your caloric allowance. If your goal is weight loss and you have 2000 calories for the day and you’ve eaten all your fruits and veggies already but still have 400 calories left over, a few Oreos won’t keep you from losing weight. You’re still in a deficit so you’re still losing weight.

Conclusion

Unfortunately, there is no miracle diet. The only miracle is finding something that you enjoy and are able to sustain. There is no magical food, no magical process, and no overnight transformation. Caloric balance is the determining factor in whether you gain, lose, or maintain your weight. If you can plan out your goals and be consistent, you will have success. We can help with that 🙂

 

Josh Scutnik

SD Evolution

The Nation’s Elite Training Team

Live Happy. Live Healthy. Evolve.

The Reason Why You Aren’t Getting Stronger or Progressing Towards Your Goals

The Reason Why You Aren’t Getting Stronger or Progressing Towards Your Goals

We’ve all been there. There was a time in our training where the progress just seemed to stop. It became the un-bustable plateau. Maybe it’s getting stuck at a 225 pound bench press for 10 reps. Maybe it’s getting stuck at 150 pounds. Somewhere along the line that “beginner magic”, where the results came almost easy, just wore off. Now it’s been two years and you’ve gone to the gym consistently busting your ass but you haven’t made any noticeable progress from where you were. Why? How can all this work count for nothing? We’ll, I’m going to tell you.

 

Let’s keep it really simple.. I’ll start with a question. How do we progress? We make small progressions over time, right? We can’t expect to PR every workout over the lifetime of our fitness careers, but we can put a plan in place that lets us PR every time we plan to test our maxes. But what do we consider small progressions over time? If you’ve been stuck at 225 pounds for 10 reps on the bench press and you’re waiting to feel like you’ve progressed enough to add more weight, when is it time to do so? Well the problem that most of us have is that we spend more time waiting than necessary. Maybe it’s waiting for a day we have a workout partner who pumps us up and we add an extra 10 or 15 pounds. But how often does that happen?

 

The truth is that we all progress differently. But in order to adapt, we need to progress. So our plan of action needs to ensure that it does happen. Some people (especially if you’re new to working out) seem to progress every single week. They might add 5 pounds per week to their 8 rep max. Every single week they can do the same workouts and they just keep throwing weight on the bar. That’s progression.

 

But what if you can’t do that? We don’t want to go to failure every single set, and we certainly don’t want to sacrifice form to get more reps up because we had to add weight. So how do you progress from there? Maybe you couldn’t add 5 or 10 pounds this week, but could you do an extra set? Could you bump up your 3 sets of flat bench to 4 sets? Again, this depends. If you’ve been recovering well recently, you can probably add a set. That’s progression.

 

If you feel like you’ve been beaten to a pulp and there’s no way you can add a single set to your workout, you’ve got a couple things to consider. 1- When was the last time you de-loaded? Your cumulative fatigue may be at a point where you are best suited to take a de-load week to reduce it. And 2- Is your workout routine designed optimally?

 

There is a magical line that we should all recognize in the pursuit of our goals. It’s the line that tells us we’re working too hard or not hard enough. We want to work right up that that line to optimize our results as efficiently as possible. Going over that line is called overreaching, which is ok as long as it’s planned and usually followed up with a de-load. Staying well under that line means we are just spinning our tires and not doing enough work to progress and force adaptations within our body. Does this line have a name? Yep.. It’s your Maximum Recoverable Volume (MRV). And unfortunately, this line is not universal. It depends on a long list of factors (like training experience) and is different for everybody. But it’s name is pretty self-explanatory. It’s the most amount of work that we can do that allows us to recover and not interfere with our next workout.

 

It’s not that hard to figure out your own MRV. It just takes some time to test it. Let’s say you use 100 pound dumbbells for 3 sets of 10 on flat bench. Next week do 4 sets. Then try 5 the following week. If during that week, your reps looked like this: 10, 10, 10, 10, 7- your MRV for that exercise at that weight was the 4th set. You failed on the 5th, so that was a little bit past your MRV.

 

Do we want to train to our MRV every workout? We suggest working up to your MRV over the course of three weeks, then overreaching on your fourth week, and then you would follow that up with a de-load on your fifth week. (FYI: when I say de-load, that doesn’t mean a week off. It’s a week at a calculated lesser volume). Then you could start the cycle over.

 

So that should help us in deciding how to maximize the efficiency of our workouts, but how do we parlay that back into progressions? Well, that will help us calculate what the overview of our program should look like. But in the day to day of each of our individual workouts, ON AVERAGE, each workout should have increased volume from the last. That doesn’t mean every single workout, but on average that should be the rule… Increased volume=progression.

 

This part can get pretty technical when it comes to designing your program. But for those of you who aren’t sure exactly what volume is: weight x sets x reps = volume. If you bench 100 pounds for 4 sets of 10, your volume is 4000 lbs. So whether you add 5 pounds next week, or increase that same load for an additional set, your volume is increased. The extra set increases volume a lot more than the 5 pound increase at the same number of sets. So both should be incorporated at different times in the program to ensure you are progressing, but not overreaching too often.

 

Everyone has heard the phrase, “Train insane or remain the same,” right? There’s a little more to it than that, but it’s true. If you train the same, you remain the same. You need an overload to progress. You need to progress to force adaptations. We need adaptations to go to the beach every summer or to leave a competition with something shiny. You have to train harder AND smarter.. We can help with that! Join the Evolution and find the success that so many of our members have already!

 

http://www.sd-evolution.com/services.html

The Most Overlooked Tool for Success.. You Probably Aren’t Using It!

The Most Overlooked Tool for Success.. You Probably Aren’t Using It!

Visualizations

We often overlook the power of our minds, especially in its simplest form. A little bit of imagination goes a long way. I’m talking about visualization. You don’t need to be an artist to be able to use this tool. You know what you want right? Ok so imagine it. Imagine fitting into those old clothes, that special dress, imagine packing on those pounds of muscle! I’m not talking about taping that picture of the model you idolize to your steering wheel.. You need to use your mind to create the image of what you’re looking to achieve. If it’s weight loss or muscle gain, you need to see yourself already at that form. Guys, that might be a chiseled 225 with abs carved like a washboard. Girls that might be the slimmed down, toned up look in your new bathing suit. PICTURE IT. This is actually an incredibly powerful tool.

Some of you may or may not have heard of the mind-muscle connection, but it is a much talked about topic in the fitness industry. It’s about focusing on the feeling of every single rep. The lift, the contraction, the stretch, the burn. You feel the growth as it’s happening. It may sound silly, but if you try it, it’ll take your workouts to another level. Anyway, visualization is the same concept in a bigger picture, longer-term aspect. You create the image of yourself in your perfect form. By doing this, your mind’s next step will be to create the path to get there. You will do whatever it takes to get there.

This may sound silly until it is put to practice. I can’t speak for the rest of you, but as far as I go, I was always very down on myself. The progress was never enough. Even though the results were there, I never saw them. I put on 20 pounds of muscle over about 4 months, but I still saw myself from where I started. I literally thought I looked EXACTLY the same. This is actually extremely common and is joked about in fitness magazines and social media posts as “Big-orexia”. This may seem a little insensitive, but it really isn’t a joke. It’s like a disease. “The day you started lifting is the day you are forever small.” That’s another joking “meme” you see on Instagram, but again, many of us have this mindset.

I recently read an article by Arnold Schwarzenegger detailing his use of visualization to build his legendary body. That got me thinking about my mindset, and lead to the writing of this blog so that I could share it with you all. The power of our minds is undeniable. Our outlooks on everything in our lives stem from our minds, they are 100% in our control. One of my all-time favorite quotes is this- “You can’t have a bad day with a good attitude and you can’t have a good day with a bad attitude.” I’ve done my best to incorporate that into my life, and it does make a HUGE difference. But I never thought about using that to my advantage in the gym. That has been my goal this week, and I challenge you all to do the same. Every time you look in the mirror, every time you get out of the shower, look at yourself and SEE YOURSELF where you want to be. The purpose of this blog was to use that in transforming your body, but it doesn’t have to stop there. See yourself in that new car, see yourself getting that big raise, see yourself buying your dream home! I will leave you with this: if you can’t even imagine it, how the hell are you supposed to accomplish it? The challenge has been extended. It’s up to you to put it to the test.

 

Until next time,

Josh

Everything you need to know to successfully start your Post-Holiday workout reboot!

Everything you need to know to successfully start your Post-Holiday workout reboot!

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It happens to all of us. Ok, if you really want to argue, it happens to 99% of us. The holiday season begins and things get crazy. Our workouts get rescheduled (or maybe one or two are even missed) and our diets become a little more lax… We’re running around getting presents and getting ready for parties and seeing family, and fitness takes a back seat for longer than we planned. We get a little softer. We start watching our results disappear day by day. But there is a light at the end of that tunnel! If you can sneak through that process relatively unscathed, you’re already in good shape. So here we are. We have officially made it past Christmas and we are all staring in the mirror. Now what? Now we get started…

The first thing you need to do is put your workout plan back in focus. Plan out your entire week of workouts and meals. DO NOT WING IT. You will have a very frustrating time getting back into a rhythm if you walk into the gym and plan your workout on the fly. You will walk right back out feeling like you accomplished little to nothing and that is not a positive note to start your system reboot on. Go in with a force. Throw your headphones on and get the job done. You are not there to socialize. You are not there to talk about what you got for Christmas. You are there to get your body back.

You must start by choosing what type of program you are going with. Are you continuing a weight-loss/cutting phase? Are you looking to put some more muscle on? Or do you want to continue a strength training routine? Chances are, regardless of what you are getting back into, you are going to be set back a little bit from where you left off. That’s ok, just record it and use that as a starting point. This is Day 1! Next, you get into the nitty gritty. Sit down and plan each day of your workouts for the entire week and STICK TO IT. If you don’t feel qualified to do so, get some help. The trainer at your gym probably won’t write you a program without you signing up for a personal training package. But if that isn’t in the budget, you have plenty of online options. Here at SD Evolution, we run a New Year’s Special on a very affordable 8 week program, and always offer our regular 12-week Online Trainer and Meal Plan.

Next, get your meals back in check. Meal prep, meal prep, meal prep. I’m sure you have plenty of left overs from the holiday parties… Give them away! Get back to what you know works. Go shopping for the healthy goodies and spend a day preparing it so you can take it to go as you get back to work. If you fail to prepare, prepare to fail. There is nothing that sets you back quite as bad as a bad day of eating. Nutrition is 60% to our workouts’ 40%. You can’t out-workout a bad diet, and a couple missed or poor-quality meals creates a bad diet.

Once you have all of this down, you need to remind yourself that this is a process. You will not be at your end-goal next week. So find a plan that you are comfortable with, and complete it. Don’t get through, one, two, three weeks and then quit. That will start a vicious cycle. That’s why it’s important to believe in the program you are about to start. If you trust it, stick with it. If you don’t trust it, don’t start it and find a new one that you do and that you will stick with.

Finally, track your progress. Complete measurements and weigh-ins along the way. You can even take weekly pictures. You may not be able to see the transformation on a day-by-day basis, but the numbers won’t lie.

The most important thing you can do.. Get started and stay dedicated! You are starting for a reason. You have a goal in mind. Get to that goal. It’ll take hard work, but you can achieve anything. I’ve seen incredible transformations throughout my career. Yours can be next!

 

Until next time,

Josh