Facing the Weight

Make It Simple
by the Precision Nutrition Coaching Team 
 
All day long, all across the web, folks are posting questions about why they’re not losing weight, why they’re not gaining weight, why their body comp isn’t changing. They’re frustrated, confused, and feeling helpless.
But if most of them just made things simple, progress would follow.
What does “make things simple” mean? Isn’t the body, y’know, complicated?
Well, we know that weight loss happens only when the body is in a negative energy balance (in other words, when there are fewer calories coming in than going out). And we know that weight gain happens only when the body is in a positive energy balance (in other words, when there are more calories coming in than going out).
From this knowledge, we can infer two things: 

1. If you aren’t losing… you’re not in a negative energy balance. 
2. If you aren’t gaining… you’re not in a positive energy balance.  

Of course, it does get a bit more complex than this but again, most folks get lost in the details. So let’s keep it simple for now.

Weight loss

Assuming you’re eating PN style, training at least 5 hours per week, and still not losing, the explanation is simple: You’re not losing because, for whatever reason, you’re not in a negative energy balance.
So you must create one. How can you do that? Well, there are three viable ways: 

1. Eat less 
2. Exercise more 
3. Eat less and exercise more  

In the end, it’s pretty simple, no? Typically I recommend the following strategy (again, assuming you’re following PN style eating and training at least 5 hours per week yet have stagnated): 

1. Increase exercise volume to 7 hours per week 
2. If stagnation occurs again, decrease calories 
3. If stagnation occurs again, increase exercise to 9 hours per week 
4. If stagnation occurs again, decrease calories  

Your upper limit of exercise volume may be 10-12 hours per week, so make sure to cap it there while manipulating calories the rest of the way.
 
Weight gain

Assuming you’re eating PN style, training at least 5 hours per week, and still aren’t gaining, the reason is simple: You’re not gaining because, for whatever reason, you’re not in a positive energy balance.
So you must create one. How can you do that? Well, there are three ways: 

1. Eat more 
2. Exercise less 
3. Eat more and exercise less  

(Note: when trying to gain weight, it’s important to maintain your exercise volume at about 4-5 hours per week as you still need a strong stimulus for muscle growth. Judging by the overall health status of the North American population, “Eat lots and don’t exercise at all” doesn’t appear to work very well for making you buff. So don’t take this argument to its logical conclusion.)
I recommend the following strategy (again, assuming you’re following PN style eating and training at least 5 hours per week yet have stagnated): 

1. Increase calorie intake 
2. If stagnation occurs, decrease non-weight training calorie expenditure and make sure your weight training is stimulating growth 
3. If stagnation occurs again, increase calories again and continue to manipulate them as you don’t want your exercise volume to fall too much  

That’s it.
Most of the time, it’s just that simple. 

• Eat PN style. And really PN style, not half-assed “Oh, I sometimes eat vegetables.” Follow the Ten Habits. And be compliant. 
• Train at least 5 hours per week using adequate intensity and well chosen workout routines. 
• Follow the steps above as indicated for meeting your goals. 
• Lather, rinse, repeat until ripped and/or huge.  

99.9% of all of the individuals I’ve worked with in my career who have properly followed the steps above have succeeded. Only those with serious medical issues don’t respond. So make sure that during the course of your own transformation, you remember these simple lessons.   And apply them to what you’re learning in the Precision Nutrition System.  Having learned them there’s absolutely no excuse for not getting closer to your goals.

ARTICLE

How to Face the Weight
by Stefanie Tropea

I did the Santa Monica workout, so, this week, I chose the color, Wicked, for my nails.  If you’ve seen the Santa Monica DVD or done the workout, you’ll get the connection.  It’s fun to try things that are out there,  but it’s not always easy  to get motivated.  
 
Motivation is like seeing something off in the distance and thinking, ‘I want that!’  It isn’t easy to get there, but there are things that can help.  
 
The first thing I do is think about how I will feel  after  that day’s workout.  Like yesterday, I was so tired, I was falling down tired.  But I had to do the Newport workout, a particularly tough routine.  I thought about how nice it would feel to just walk away, but I also remembered how good it would feel after having pushed myself through the tiredness.  
 
Still, that’s not always enough to beat temptation.  What makes a big difference, is that I have a competition in less than 3 months, and a lot of people know about it.  I’m kind of obligated, and I don’t want to let them down.  I don’t want everything I’ve been saying  to be proven wrong.
Yet I could still walk away from the weights.  Fortunately, there are some more things that will help, like reading motivational books.  Sometimes a line or idea will really hit home.  Keeping a journal of my workouts and diet keeps me accountable.  Putting that stuff on the blog, where everyone can see it is even more effective.  Watching videos of the other, like, three women that do strongman inspires me, ignites a competitive feeling, and makes me feel a part of something.  
 
One of the biggest things that keeps me at it is that I recruited my friend and business partner, Kat, to share the pain.  We have an appointment with each other every training day at  11am.  We make each other do it.  There’s even a little competition between us.  She can deadlift more than I can.  That’s a problem.  
 
What does it feel like when I’m done?  I’m shaking, I’m dripping with sweat, I’m completely exhausted.  Kat’s in the other corner moaning, “Good job.”  And what’s it all for?  I feel like I’m a little bit better than I was the day before.  I feel like I did something.  And I’m looking forward to the next workout.  

Stefanie Tropea is the co-owner and head trainer of Punch Kettlebell Gym in Norwalk, CT.  She can be reached at stef@punchgym.com.  Visit her blog at kettlebellstef.wordpress.com.  Her website is www.punchgym.com/norwalk.

FIT TIP

“Throw out your scale”, says Stefanie Tropea, co-owner of Punch Kettlebell Gym Norwalk. Always go by how your clothes fit and how you feel. When you train, you build muscle and burn fat. Unfortunately, you see the muscle gain on the scale before you see the fat loss in the mirror, which, for many, leads them to believe the training and dieting they’re doing isn’t working. Stay true to your training and focus on how you feel not what the scale says.

STACI PICK

Staci is officially a Lulu Lemon Girl.  Her most recent purchase, a bright yellow jacket, “fits perfectly, is very flattering and serves its purpose so well.”  Check out www.lululemmon.com for workout gear that will surely become your favorite too.

FOOD

It’s Easter Bunny time which means lots of eggs for decorating and hiding…and eating! Don’t forget, eggs are an excellent source of protein and make for a great meal for all of you looking stay fit.  With all the talk of eggs Staci got to thinking of one of her favorite comfort foods and most recent craving, egg salad.  She’s including her “secret” recipe in the hopes that you all will make it a favorite too.

4 Boiled Eggs

1 Teaspoon Dijon Mustard

1 teaspoon Paprika

1 raw carrot - chopped

1 stalk raw celery - chopped

salt and pepper to taste

Mix well and serve over a bed of lettuce

WORKOUT

Looking for a great workout but don’t have the time.  Try this out when you’re in a pinch, it’s quick and we’ll get your heart rate up in no time. 

Perform each routine for 60 seconds resting 1 minute between rounds. 

Round 1

Swings

Super Plank

Racked Squat

Round 2

Cleans

Renegade Row

Jumping Jacks

Look familiar?  It’s two rounds from our new Diva Downloadable workout.