Train Like An Athlete – Not Like A Fitness Model

In today’s world, we’re on a constant scurry for a life of luxury, material possessions, and aesthetic vanity. Everywhere you look, we have advertisements of half-naked men and women flaunting their goods to push product through means of mad sex appeal.
The images are all around us – we can’t help but be influenced.
Just about every action movie’s main character sports a barrel chest and finely chiseled 6-pack. Nine times out of ten, they’ve a dashing attitude to complete their persona. Look at Will Smith in I, Robot, or Daniel Craig in Casino Royale and you’ll likely agree.
I’d venture to guess a majority of most male trainees these days aspire to a similar aesthetic look. It’s a far cry from the I-can’t-fit-into-most-doorways bodybuilder physique, and it’s much easier to achieve from a genetics standpoint.
Many guys turn to various outlets for their fitness and training information – some good and some really horrifying. Regardless of where they’re learning how to train, a common problem I come across is their mindset and how they plan to get from point A to point B in an efficient manner.
Ideally, they’ll heed the advice of those who’ve come before them, train intelligently with specific strength goals in mind, and cut out all the hype, promising mounds of muscle in just 20 minutes a day.
I won’t hold my breath.
I will, however, suggest that training for aesthetics and achieving the lean, athletic look is oftentimes simpler (not synonymous with easy) than one might imagine.
I mean sure, you may read in a magazine or an online article about how a fitness hopeful landed a new modeling contract, and immediately want to follow in their footsteps.
There’s just one caveat.
Many times the training and nutritional schedule laid out is a far cry from what is actually doable when you have other priorities such as work, school, relationships, a family, etc. Sure, it sounds great to train 5-6 days per week and eat perfectly throughout the day, but when you have more important things to take care of, you must learn to stack the deck in your favor.
Today I wish to discuss an alternate method for achieving your aesthetic-related goals (rather than setting your sights on a specific look), and reframing them in a more positive manner than you might have been before. Ideally, I want you to begin thinking like an athlete with goals built around something other than pure aesthetics.
First, we need to discuss a few issues associated with aesthetic-based goal setting and how we can improve our results by reframing them.

It’s All About Time – Problem #1

Many of the younger guys I encounter on a regular basis are typically in search of one thing – and that’s a bigger, leaner physique. This is a great goal to have, and there are many advantages to be obtained from pursuing such a goal.
The biggest issue I face is a misunderstanding about the time it takes to realize the results they desire. For one, many of the athletes you see on the covers of magazines or on the television have been training for many years – some even decades. It’s disappointing when you become aware of this fact considering the muscle magazine just revealed how to pack on 20 pounds of muscle mass in only 20 weeks a few pages before (here’s a hint: they’re lying).
Most guys don’t understand that in order to make great progress, they must be willing to invest the time (years, not weeks) – and there are no shortcuts. Sure, some methods of training are much more optimal than others, but you can only train so much at a time before you experience diminishing returns.
Many end up falling into the trap of the more-is-better mentality, only to burn out relatively quickly, going months without any gains in strength and size. It’s classic wheel spinning at its finest.
If one doesn’t accept that time is a factor in their success, they’ll likely never commit to doing what it takes, thus never achieving what they originally set out to do.
However, if it’s not an issue with time, it’s sometimes an issue with the aesthetics of others.

We’re Focused On Others Aesthetic Achievements – Problem #2

It’s easy to look at someone else with a great physique and say, “I want exactly what he or she has,” but it’s not always the most serving ideal. The reason is because we are not that person. They had different mommies and daddies and we’ll never, ever look like them.
So yes, when you look at the Olympic lifter who eats 5,000 calories per day, never does cardio, and easily maintains 5% body fat year-round, you need to realize the gods of super-human genetics poured out many blessings on their parents.
While it’s fun to dream, most of us will never be able to perform at such a level. We’ll never be able to look like them because we can’t – it’s genetically impossible.
There’s nothing wrong with this – we just have to accept it.
What we must do is learn to work with the genetics we were born with and commit to doing the best we can with said potential. While we can rarely ever know our genetic ceiling for certain, there are some formulas online that can keep us realistic when setting our aesthetic-related goals. Casey Butt has a pretty good model for determining your genetic potential.

Our Thoughts Lean Toward the Negative, Rather than the Positive – Problem #3

For many of us, fitness and body composition sometimes revolve around a negative thought process, rather than a positive one.
Either we aren’t lean enough, or we don’t have the perfect symmetry. Sometimes we get frustrated at how long it takes for the last little bit of fat to come off when dieting. For others, we’re never as strong as we’d like to be (Hi, my name is JC and I…).
And then we have those who’ve finally achieved a weight loss goal – you know, the ones who have discovered their abs for the first time. I remember the very first time I ever saw my entire row of abs.
It was my freshman year of college and I successfully dieted down below 10% body fat. I’d never in my entire life been so excited about setting and reaching a goal. In time though, I wanted to shift my focus to gaining more weight and muscle mass.
There was just one problem– an insurmountable fear of losing my cuts.
This unjustified fear kept me from making any real progress with my training efforts for almost an entire year. Just like many other former fat boys, I continued to overdo the cardio, under eat and ramp up my training sessions.
It wasn’t until I hired a coach and completely handed over the reigns that I began to realize some progress again. The main ideal he instilled in me was to shift my focus away from the negative fear of losing my abs, and create a positive goal of gaining strength while taking care of my body through sufficient rest and nutritional habits.
Before I knew it, I was regaining the lost strength from my muscle-wasting cardio sessions and the scale was moving upward. I wasn’t gaining slabs of fat and my performance was improving greatly.
Every training session was positive because I set out to get a little bit better than the last time – even if it was just one more rep on my weighted chins or taking less rest in between sets during my front squats.
Instead of being worried about losing my abs, I was anxious to build strength and size. When your mind is in a positive place, the difference it makes is unbelievable.

Why You Should Train Like An Athlete

So how can training like an athlete help you reach your strength and aesthetic goals? There are a few reasons, actually.
But first, I must say many of us cannot train exactly like an athlete. Most of us don’t have 3-4+ hours per day to devote to such a training regimen. However, we can still adopt the mindset of an athlete and apply it to our 3-5 hours of weekly training.
An athlete training for sport accepts the time commitment involved. Most athletic seasons (depending on the sport) usually span a few months.
When a competitor sets out to prepare for the upcoming season, they realize there’s a period of time to spend developing the skills, strength, speed, or whatever they need to become better than the previous season.
They also know it will take consistent focus, effort and time.
This is how we should approach our training. When we embrace the fact that it will take years to reach our ultimate goal, the more content we can be embracing the journey.
Achieving our idealized aesthetic and fitness state is a marathon, not a sprint.
Just about any athlete with an admirable physique earned it as a by-product of great training. I’ve never met a serious athlete whose top priority was to look great naked. Aesthetics is rarely a reason an athlete trains. Their main focus is to become better for sport – if they look great as a result of their training (as many do) It’s merely icing on their cake.
Lastly, the training for many sports is based around strength work. The number one goal is to improve performance for sake of competition. Thus, their training programs are highly progressive – those who can generate the most strength and power will usually have the advantage over their opponent, granted their sport-specific skill sets are comparable.
So an athlete is hardly ever worrying about the effects their training will have on their aesthetics (negative framing of ones goals), but solely focused on improving performance, increasing strength and setting personal records (positive goal-setting).
So while maintaining a certain aesthetic look isn’t a top priority, it’s often a nice by-product of training with a purpose.
This is my encouragement to you. If you want have a fresh view on your approach to training, remember to do as an athlete does.
The formula is simple.
• Commit to the long-term – make training a part of your entire life, not merely a few weeks or months.
• Focus on your potential – be the best you can be and don’t compare yourself to others achievements or aesthetics. You can’t be exactly like them, so there’s no point in striving toward an unrealistic goal.
• Set positive goals – reframe them so they’re always positive in nature. Put your mind in a place that is constantly geared toward improving something about yourself and your training efforts.
And this is what I primarily do with the people I work with – pick a goal, and build the plan around specific achievements – most of which always revolves around improvements in performance/strength regardless of the secondary goal (looking great in the buff).
How about you? What do you think? Are you training like an athlete or like a self-conscious fitness model?

10 Painless Ways to Lose Weight

Painless weight loss? If you're desperately trying to squeeze in workouts and avoid your favorite high-calorie treats, it can seem like there's nothing pain-free about it.

Yet while eating healthier and slipping in exercise does take some work, it really doesn't have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss punch over time.

WebMD spoke to weight loss experts and everyday people who've figured out a few painless ways to lose weight -- and keep it off. Here are their top tips on how to lose weight without sweating it too much.

1. Add, Don't Subtract

Forget diet denial: Try adding foods to your diet instead of subtracting them.

Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.

"Adding in really works, taking away never does," says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods, but do remember to keep an eye on overall calories. And don't forget to add in something physical, too, whether it's doing a few dance moves before dinner, shooting hoops, or taking a quick stroll.

2. Forget About Working Out

If the word "exercise" inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.

"There's some truth to that," Grotto tells WebMD, and once you start your not-calling-it-exercise plan, Grotto says you'll discover "the way good health feels knocks down the roadblocks that were preventing you from exercising in the first place."

So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name ...

3. Go Walking

Walking when the weather's nice is a super-easy way to keep fit, says Diane Virginias, a certified nursing assistant from New York. "I enjoy the seasons," she says, adding that even when she's short on time she'll go out for a few minutes. "Even a five minute walk is a five minute walk."

3. Go Walking continued...

No sidewalks in your neighborhood? Try these tips for slipping in more steps:

• Trade your power mower for a push version.
• Park your car at the back of the lot.
• Get out of the office building and enjoy walking meetings.
• Sweep the drive or rake the leaves instead of using a leaf-blower.
• Get off the bus a few stops earlier.
• Hike the mall, being sure to hit all the levels.
• Take the stairs every chance you get.
• Sign up for charity walks.
• Crank the music and get your heart rate up the next time you mop or vacuum.

It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.

4. Lighten the Foods You Already Love

One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?

And while you're trimming fat calories, keep an eye on boosting fiber, suggests registered dietitian Elaine Magee, RD, MPH, author of Tell Me What to Eat If I Suffer From Heart Disease and Food Synergy.

Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.

Don't forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.

Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust. And don't forget to keep pouring that ultimate beverage, says Magee: water!

5. Because Hydration Helps -- Really!

Down some water before a meal and you won't feel so famished, says David Anthony, an information technology consultant from Atlanta. "Drinking a glass of water before a meal helps me watch what I eat. … I don't just hog everything, since I'm not so hungry."

5. Because Hydration Helps -- Really! continued...

Magee, who also writes the "Healthy Recipe Doctor" blog for WebMD, adds that for the compulsive snacker it's a great idea to keep no-calorie beverages at hand "as a way to keep your mouth busy and less likely to snack on junk food."

Going to a party? Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you'll also be less tempted to sip endless cocktails, too.

Finally, keeping your body refreshed with plenty of water may also help your workout, says Anthony. Staying hydrated means "I can exercise more, and longer, than if I don't drink water."

6. Share and Share Alike

With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.

"When we go out, I often share a meal with my wife," Anthony tells WebMD. "We've been known to split a dessert, even a pint of beer. That way, we don't feel stuffed, and we save some money."

You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?

"When you're trying to eat better or get more exercise, you can be more successful if you do it with a partner or group," says Grotto. "The community, the partnership, whether online or in person, it really helps."

Twice the motivation, without twice the effort -- a steal of a deal.

7. Tune In, Tone Up

The American Heart Association knows what we love: television. And they also know we need to get more exercise. So why not combine the two, they ask?

Try dancing to the music when you tune into your favorite music show, or practice some stress-relieving cardio boxing when your least favorite reality contestant is on camera.

During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with cans of your favorite fizzy beverage as weights. Or get inspired to really focus: Put in a high-energy exercise DVD and get motivated by the pros onscreen.

It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes, says the AHA. But who knows? If you get really engrossed, you just might outlast the last survivor.

8. Size Matters

Eating less without feeling denied is as close as your dinnerware.

That's because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more.

"People go by physical cues," when they eat, Grotto tells WebMD. We know we've had enough because we see the bottom of our bowl or plate. "A smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it."

And don't forget smaller bowls, cups, and spoons. For example, try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you've eaten.

9. Get Involved, or at Least Get to the Table

When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. "I eat more if I'm bored," says Virginias, "especially if I'm eating in front of the TV."

So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food.

For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, or take a class. The key: Have a life outside of weight loss.

Already busy enough? Then at least eat your meals at the table. "The TV is distracting, and I'm just not conscious of eating," Virginias tells WebMD. "Once I'm at the table, with a place setting, I'm much more aware of what I'm eating."

10. Lose It Today, Keep It Off Tomorrow

Finally, be patient. While cultivating that virtue isn't exactly painless, it may help to know that keeping weight off generally gets easier over time.

That's the result of a study published in Obesity Research, where researchers found that for people who had lost at least 30 pounds -- and kept it off for at least two years -- maintaining that weight loss required less effort as time went on.

So if you crave the results reported by successful "losers" like these -- improved self-confidence, a boost in mood, and better health -- cultivate patience. You may find your way to sweet (and nearly painless) weight loss success.

11. Bonus Tips

If 10 tips for painless weight loss (or maintenance) aren't enough, how about trying some of these ideas from WebMD's weight loss community members?

• Eat at the same times every day (including snacks). Sure you can't do this all the time, but some people find that knowing when to expect their next meal or snack makes them a lot less likely to graze. Our body appreciates rhythms, from seasons to tides, so why not give it what it craves?
• Make only one meal. Instead of making something high-cal for the family and low-cal for yourself, get everyone on the same healthy-eating page. Weight loss and maintenance is easier when everyone's eating the same thing -- and you're not tempted to taste someone else's calorie-dense food.
• Remember that little things add up. So keep eating a little fruit here, some veggies there, continue grabbing 10 minute walks between meetings. Weight loss is a journey guided by your unique needs, so hook into what works for you -- and do it!