eatnlift.com

Everybody wants consistent results. If it's losing weight people
expect pounds of fat to disapear per week, gaining weight they expect
slabs of muscle to appear after a hard workout. It's easy to think
that making seemingly huge changes to a few meals and maybe going to
the gym twice a week will transform them into something new...

Today I want to show you why that's not true and give you some help
on actually making changes.

Let's start with the underlying reason the weekend warrior with a
salad for dinner or subway for lunch plan doesn't work. Depending on
Age, region, weight, sex, job, etc... Things vary, but on average
people now eat 2-3 meals a day and snack (whether they realize it or
not) 1-3 times per day. When they think of making "healthy" changes to
their diet they gravitate towards the latest media trend in their
area: Subway, Atkins, Zone Diet, and a million others over the years.
So now that they "know" what's healthy they go out and buy it for
lunch or dinner. Thus changing one meal per day into something good
for them. That lasts 1-2 weeks and usually they "are too busy" to eat
that "healthy" meal some of those days. Resulting in around 20 out of
84 meals per month on average being "healthy" So a 25% change in
eating if someone stuck to this for 4 weeks. That's not alot of change
when the goal is a 100% different body. Did I mention the part about
people splurging on other meals when on new diets? They eat so healthy
for one that they can go out for pizza, burgers, drinks and ice cream
now! Good job! You just set yourself back 3 days because you made a
25% improvement for a bit. Now that's just an example of average, if
that's not you or people you know, congratulations! Your in the
"results not typical" category.

Now onto exercise! The story is sadly the same, they make it to the
gym twice a week and some even really break a sweat, but it's not
always consistent, usually traded for a reward meal doubling or
trippleling the calories burned. (remember weightloss = more calories
used everyday than eaten.) so it boils down to about the same result
25% change in activity.

Now you may be thinking that sounds pretty good! Little changes make a
50% difference! Even if that 50% resulted in literal change it would
be soooo small you don't notice it and people don't, so they quit. Why
would it be a tiny change? Think about this: if someone has put
themselves into a posistion that they need or want change it means
that their eating habbits and activity levels are bad to begin with.
So what's 50% percent better than bad? The answer is: not good.
Healthy average consistent weightloss is 1-2 pounds per week depending
on age, weight, gender etc. Getting 50% of that = 2-4lbs a MONTH!
That's not really noticeable if your over weight and it assumes they
didn't sabotage their efforts with reward meals, late nights, drinking
or a dozen other bad habbits.

How do you achieve lasting changes then? Keep coming back for examples!

Aaron

        

        

Good Morning! My schedule has been pretty tight lately and today is no
exception.

Going to put in some time for cardio, warmed up and stretched in the
sauna for a few minutes, the rest will be standard cardio for me with
my standard cardio supplements:

15 min Elliptical
45 min Treadmill

SUPPLEMENTS

During cardio:
16 oz water
7 Grams Glutamine powder
2 Grams Taurine powder

Aaron

        

My default meal for dieting and maintenance is:

6oz No salt added Canned Pink Salmon from Trader Joes
2 large stems of Raw Kale
1 Medium Raw Carrot

It's all plain. "Boring food, exciting body" (www.bunklers.com) You
get used to it, sometimes crave it after a while.

Aaron

        

My parents came to visit for a few days and I ate all kinds of bad
food all day everyday! Definitely need to buckle down and get back
into shape!

Standard cardio tonight.

15 elliptical
45 treadmill

Aaron

        

I blink an a week flies by! I definitely dropped the ball on updates!
So sorry!

Aaron

        

I hate doing legs, I'm really just getting back into them after a long
time off. I kept telling myself cardio was enough exercise for them,
but I've lost alot of size and strength. It's time to get it back! If
your like me and hate exercising legs, you'll be happy to know that
once you get back into a rouine it'll be easier and maybe even
enjoyable!

I am rehabilitating myself to correct my posture and form so the reps
and exercises are going to be different for a while.


Squats

Seated leg press

Leg extension 10x4

Leg curls 10x4

Standing calve raises 15x4

ABS

Ball pike, crunch, left/right twist 10ea x 3



Aaron

        

Mixin up the routine

CHEST
Incline bench press 10x2 sloooow, 8x1 med pace, 8x1 fast.

Cable flyes 10x4

Cable decline crossovers 10x4

BICEPS

Barbell Curls 10x2, 8x1, 6x1

Cable rope pinwheel curl superset (long name I know! Awesome exercise
though!) 10-10-15

EZ Curl bar overhand curls 10x4

Aaron

        

I was turned onto a new preworkout supplement a few days ago and I
am very impressed by it. I want to give it a full week of use to be
sure the results are consistent.

Aaron

        

My update didn't go through yesterday for some reason...

Morning
standard cardio 15mins Elliptical, 45 treadmill

Night
LOW BACK
Deadlifts - warm up set 15x1,20x2. Working set 10x2,8x1,1x1

CORE emphasis on intercostals
Barbell side raises 10x4

ROW Machine 2min warmup, 3x45secs high intensity

ABS
Self supported knees raises left and right twist 20x3

Decline crunches 20x3
Decline weighted negative 5x1 (ridiculously hard, I just grabbed a
50lb dumbell because it was closest and that was way too heavy! )

Aaron