People often ask me if I have a set diet and workout plan. The truth is, my workout routine varies quite a bit because I train for and compete in many different avenues of life.
Whether I’m training for football, or combat, or to climb Mt. Kilimanjaro, the only changes to my routine are the sets, reps, and exercises. One thing that doesn’t change is my consistency. I show up at the right time, in the right place, with the right uniform on and most importantly with the right attitude. In life, half the battle is just showing up.
With all that said, there are three diet and workout tips I stand by no matter where I am or what I train for.
1. Focus on “Fueling” the Body
Because I travel a lot, it can be a challenge to maintain a consistent diet. I tend to take a very flexible approach to dieting but for the most part I stick to foods that will give my body the best “fuel”. I’m not a stickler for calories and I don’t necessarily eat healthy every meal, but I make sure to always incorporate some type of protein, and plenty of good fruits and vegetables. It’s easy to find healthy options on the road, it just takes a little effort. I don’t want to spend my hard earned money on anything that isn’t going to properly fuel my body.
2. Set Benchmarks
I stay motivated to train by giving myself really specific goals to work towards. If I simply tell myself, “I wanna get ripped” or “I wanna lose weight,” that ain’t gonna cut it. I need a benchmark to work towards, or better yet a challenge I want to overcome. For example, this October I’ll be doing a Tough Mudder with a group of homeless veterans that are transitioning back to civilian life. My training will shift to accommodate that goal.
Be specific in what you want. Even if it seems impossible or out of reach, don’t sell yourself short and certainly don’t listen to the haters, because I guarantee you there will be plenty of those no matter what you do in life. If it’s great, there’s gonna be hate.
3. Start Small and Don’t Give Up
For those of you having a hard time committing, it’s all about habits. Start small. Give yourself a month to notice a change in your body and the way that you feel. Anything less than that and you probably won’t notice results. But once you’ve accomplished a goal, think back on the way that you felt a week ago, a month ago, or even when you first started. It’s likely that you’ve started to look forward to training every day or at least accepted it as part of your daily life. Training should be as important as brushing your teeth or taking a shower. Our bodies are made to move and work!
The post 3 Diet and Workout Tips from Green Beret, Nate Boyer appeared first on Cellucor ForTheRecord.
by: Nate Boyer
“I’ll just pick back up on Monday.”
That was my motto for years. I’d start my week with the best intentions but by the time mid-week rolled around; I’d trade my “diet” and workout plans for happy hours and fast food dinners. Then, I’d pledge to start over the following week. Round and round I went, spinning my wheels and never getting the results I wanted.
Some people love going to the gym 6-7 days a week, but back when I struggled to maintain my fitness, the “routine” of the gym was too mundane for me to stick with it. And my list of excuses got longer and longer.
You’ve heard it 1000 times: consistency is key. I’m not sure why it took me so many years to understand this concept. But, when it finally clicked my entire life changed for the better.
At a certain point, I decided to ditch the rigid gym plan. Each week I would jot down a list of fitness activities I wanted to try. This was anything from lifting to taking a class at the gym, meeting up with friends for sprint sessions at the park, getting outdoors for a hike, or attending a yoga class.
I discovered when you create a list of fitness activities that you genuinely look forward to, working out doesn’t seem as daunting. When you lift the restrictions, you’re less likely to find excuses, and it’s a heck of a lot easier to stay consistent.
With all that said, to be consistent you also need to be practical. If you’re full of excuses, lacking consistency and craving results, these tips will help you stay on track for the long haul:
Do something active each day, even if it’s just for 10 minutes.
Perform some yoga stretches or take a power walk around the block. You don’t have to spend an hour at the gym each day to improve your health and fitness. Anything is better than nothing!
Always leave an extra set of gym clothes and shoes on hand.
Back when I was a territory sales manager, my days were long and my motivation to hit the gym after work wasn’t always high. Instead of going home to change into workout clothes (which, let’s be honest, is typically a 50/50 shot, right?), I started keeping them at the office. This slight little tweak in my habits really helped make a world of difference throughout the work week.
Make your own schedule.
Just because someone tells you to workout at a certain time, it doesn’t mean you have to. You have to schedule your workouts according to your lifestyle if you want any hope of staying consistent. I enjoy grabbing dinner with friends throughout the week, so sticking to evening workouts was a challenge. I started to hit the gym in the AM before work at least two days a week. The other three I’d save for nights when I was free and weekends when I could be more flexible. Scheduling my workouts like that helped me stay on track.
Add variety to your workouts.
Don’t feel like hitting the weights each day? Then don’t! Lift weights every other day and use the alternate days for another type of workout. Switch things up to keep your workouts fresh, fun and challenging.
Get rid of restrictions and embrace a balanced approach to your nutrition and workouts. Make fitness a lifestyle instead of a temporary quick fix. When I started to ease up on strict rules, being active, making healthy choices with my meals, even skipping out on happy hour with co-workers to hit a yoga class started to become second nature.
Many people think that fitness is something daunting because it’s full of rules and sacrifice. But it doesn’t have to be that way all the time. Commit to taking small steps, making healthy choices and staying active every day to get big time results!
The post Four Fitness Tips That are Stronger Than Your Excuses appeared first on Cellucor ForTheRecord.
by: Jen Jewell
I train because I’m an athlete. I ran as soon as I could walk, and I threw a ball as soon as I could lift a finger. Being physically active is in my blood, and I’m not satisfied unless I’m pushing myself.
Football was my passion growing up and I was blessed to get to compete at the professional level. But when I wasn’t competing against other players on the field, I was training. When I decided to hang my helmet, I knew I had to find a new physical outlet that would allow me to continue to challenge myself.
That’s how I got into personal training with Boss. We both came from an athletic background and shared the same philosophies about training, diet and the drive to succeed.
As an athlete and personal trainer, I rely on my experiences when I create a program for my clients. These are some of the key components to athletic training that will help you achieve your own goals:
Go at Your Own Pace, But Give it Your All
One of the biggest lessons I learned as an athlete is that every person works at a different pace. Rather than trying to get someone to conform to one version of “the best way to train,” I ask them to follow a single principle: do as much as you can. If your 100% is someone else’s 80%, that’s ok. Do more if you can do more and only stop when you’ve given it your all.
Excuses don’t matter
When you reach a certain level in sports you’re no longer competing against anyone else but yourself. Your excuses don’t matter to other people–they only hurt you. If you’re committed to improving, you get better. It’s really that simple of a concept in sports, and it’s one I believe is true for anyone who wants to transform their body and their life.
Stop comparing yourself to other people
Fitness isn’t about how many lbs you lost or how you look compared to someone else. Compare yourself to you. Athletes, at least those who’ve made it to a high level, don’t get caught up in the achievements of other players. They worry about how to improve their own game. What matters is that you stay focused with the same energy and drive you had when you first set out to achieve a goal.
Achieve greatness through small acts
Boss and I have the same philosophy when it comes to training and getting what you want out of life. It is to do what’s necessary, consistently.
Boss talks a lot about greatness and how you can achieve it. I think greatness is in the subtle and small acts that you do every day to get better. It’s not a big, grand thing that most people make it out to be.
Whether you’re scoring a touchdown or doing a 500lb deadlift, you didn’t just wake up and do it by chance. You did something consistently, every day before to make that success happen. That is greatness.
by: Ben Emanuel II
Every time I push myself both physically and mentally, I discover something new.
A few months ago, a fellow Special Forces Soldier and very good friend of mine reached out to see if I’d be interested in doing a GORUCK event. For those who don’t know about GORUCK, it’s a grueling physical event with obstacles that mirror the Special Forces Qualification Course. He and about 70 of his friends, some Green Berets and some civilians, wanted me to join them in a GORUCK challenge that would benefit my Conquering Kilimanjaro initiative.
Of course, I couldn’t pass up the opportunity. As a Green Beret, the challenge of this type of training is something I know well. And if I could raise money and awareness for my Kilimanjaro initiative through a physically and mentally demanding event, then I was in.
As far as preparation goes, to be honest, I approached it like I would with any other form of training–improve endurance and strength. Although I knew it was similar to the training we endure in the Special Forces, specifics are kept very hush-hush until the day of the event. All I could do was train hard and get myself mentally prepared.
Physical prep isn’t always enough
When event day rolled around, I felt confident physically. But as one obstacle unfolded after another, it became tougher and tougher to meet the demands. I would say for me the most challenging obstacle personally was the uphill buddy carry. I had to throw one of my comrades over my shoulder and do a fireman’s carry uphill. It was one of the last events of the day so I was pretty tired and sore at that point.
The experience was both grueling and exhilarating at the same time. You realize how important it is for your mind to be in the right place. And you also realize the value of working as a team.
That day I learned the valuable lesson of sharing the load.
From a team perspective, obstacles in life whether physical or mental are always easier when you’re pushing through them with good people beside you.
Being able to release a heavy burden from a friend takes away the concern you have for yourself and your own personal struggle–I find this to be an effective way to get through anything difficult, whether it’s a fitness goal or a life challenge.
All too often, I try to take too much on myself, because I’m either too proud or not trusting of those around me. But this can be harmful and counterproductive. Sometimes you just have to trust that even though you may not know the person next to you very well, if they’re beside you fighting the same fight you are, then perhaps they automatically garner some amount of respect.
There were times throughout the day when I wanted to just push through and carry the load on my own, but a stranger told me to take a break–that they’d shoulder it for a while. Because of that mentality, we were all able to go longer and stronger together.
This event no doubt made a positive impact on my life and the lives of my teammates. It’s one thing for veterans to withstand this kind of training, but I had never seen non-veterans willing to put themselves to the test like that before, especially for a cause that they knew little about. It was a very humbling experience and I was honored to stand shoulder to shoulder fighting to finish with my veteran and civilian buddies alike. We were all grinding it out, working for something bigger than ourselves.
At the end of the day, through an event that tested physical and mental limitations, these 70 souls from the Pacific Northwest were able to contribute a significant amount to those in East Africa without clean water.
Even though we raised money before we even set foot on the course, I think we felt compelled to complete it no matter how daunting the tasks before us.
Fitness is often thought of as a solo mission.
You get to the gym, workout, and head home. But with events like GORUCK, you’re not just challenging yourself, you’re making the people around you better, and maybe even changing the lives of people you don’t know. The fact that we were all able to push ourselves to our breaking points in honor of an initiative, signifies that.
The post This is What Happens When You Sign up to Train Like Special Forces appeared first on Cellucor ForTheRecord.
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