I've been going to the gym for years, in fact I've been a member of my current gym for at least 20 years. I added it up the other day and realised I've probably spent in excess of 6000 hours in that gym. I've sweated through classes, weights, HIIT training. I've had personal trainers, boot camp, boxing and I've done my own thing. I've gone for the social, the peace of mind and of course the physical.
I've also tried almost every diet program ever conceived.
And on the way I've learned some things.
For those of you who don't have 20 years (or 6000 hours) to spare. Here is the total of what I've learned.
1. Weight loss is not just calories in vs calories out.
Don't get me wrong, you have to create a calorie deficit to lose weight, but the type of food you eat is crucial. Yes (for those of you who do weight watchers) crumpets are low in points (red calories). But two crumpets with weight watchers jam (let's call it 'spread') will not only put chemicals into your body that were never supposed to be there, they'll have you hungry one hour later. Not to mention the impact they had on my metabolism. I've been there, done that, and the results were like being on a merry go round. I'd go on a strict eating program, loose weight for the first month, stop losing weight and pile it back on again. Repeat process annually.
Tip number 1: It's important to keep an eye on calories, but don't let them rule you
2. Protein not carbs
How many years did I base my diet on processed, low fat, carbs. Too many! And I was ALWAYS hungry. Since I started balancing my meals with protein I've felt less hungry, built some muscle and had a more stable weight. Tip number two: think first about basing your meal around protein and green stuff, and then add in the carbs, you'll be fuller for longer.
3. Get off the treadmill.
And I don't just mean the figurative diet treadmill, I mean the actual treadmill. Sure, you want some cardio, aerobic endurance programs but cardio programs (like aerobics) alone are a recipe for skinny fat (believe me, I was 52kg and 28% body fat). If you are going to use the treadmill use it with intensity for short sharp bursts. You'll be in and out of the gym more quickly and have an enormous endorphin high that will last to your next session. Tip 3: Hour long cardio based programs (like running distance on the treadmill, step or aerobics classes) have their place, but don't make them your only training.
4. Bring in the weights.
Think you're too old and saggy for a bikini? Try working intensely with weights. I was skeptical at first but weights are really what got me into shape. They also helped bring my metabolism back in order and my weight stopped fluctuating. Don't want to look like Mr Olympia? Don't worry. Women don't have the muscle building capacity of men, and also we start to lose muscle as we get older. To put it in perspective after 3 months of intense weights based training I built less than 3kg of muscle. No way was I about to challenge Arnie for Mr Olympia but I looked smokin' in a bikini... Tip 4 - weight training will bring results.
5. Have respect.
My body is amazing. it has carried me through triathlons and half marathons. It's allowed me to lift weights, but I've been really hard on it. I've punished it for not going fast enough or carrying me far enough. I haven't listened or given it enough respect. Tip five. Take some time to appreciate just how much your body has given you, and give it something back.
6. It's a mental game.
It took cross fit to make me realise how much I was capable of, and how my mind can easily turn against me. Through Cross fit I built the mental resilience that helped me to swim, run and cycle for three hours straight. It was mental toughness that got me through the Nowra Jellyfish disaster of 2013. **Your body can do almost anything, if your mind will let it. Tip 6: Work with intensity to practice mental toughness
7. Rest up.
Last triathlon season I pushed my body hard. I wanted to get better, and go faster, but all I got was slower and more tired. Then, I had two months climbing cliffs. My triathlon training took a back seat. Now, returning for the next season of training, I'm busting out run times I only could of dreamed of by the end of last season. The change in training, and the rest have achieved what all that pavement-pounding couldn't. Tip 7: take rests. Weekly rests, but look at your seasonal calendar and see if you can't get a good, seasonal break from your regular activities too.
8. You've got to have friends
I have some online friends who have been there to encourage me. I seen them grow, change, develop. Together we've seen some good times and many bad. We've learned from each other. We were brought together by a love of fitness now we're held together by unconditional support. Every triathlon I've run, I know they've been online, waiting for results. They were the ones who encouraged me to pursue a career in personal training and I know they'll be there to listen to me no matter how it goes. Tip 8: Find some like-minded friends and stick to them.
For those of you just starting on your fitness journey, I hope this has helped. For everyone else, sorry!
** I Just realised I never blogged about The Great Jellyfish Disaster of 2013. But let me just say that large, leggy, gelatinous, stingy jelly fish combined with a drastic change of tide and triathlons don't mix. I endured a 50 minute swim while others were plucked from the river around me. Stung all across my body and nauseous from the stings and swallowing two much water, I came in from the 40km bike ride a wreck and in last place. I kept going, crossed the finish line to get my worst triathlon time, and one of my proudest moments ever.
