Posts Tagged ‘dieting down’

How to Use The Fat Loss Troubleshoot Package


07 Jan

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Posted in Fat Loss | 2 Comments »

I am one of those people that sometimes assumes people know exactly what I am thinking. I have recently released the new version of the Fat Loss Troubleshoot with all kinds of extras and goodies. The problem is you don’t know how to use them! That is my fault so I am going to rectify this right now. Before I give you the order, you first have to answer some important questions.

Why did you buy the package?

There are three main camps of people who bought the package. Which camp you belong in will depend on how you move through the system of manuals. While there is a wider selection then just this, I think you can find one group that you relate to on some level.

Group A
-Is new to nutrition and training
-Has been dieting for a while but doesn’t understand fat loss
-Is stuck in a plateau or rut
-Is having a hard time losing fat, doesn’t understand why
-Is looking to achieve lean body and healthy strength increase
-Is looking to understand basic levels of nutrition and training concepts

Group B
-Has been dieting a very long time
-Is recovering from an eating disorder or hoping too
-Has been training very hard and has hit a wall
-Has been dieting very hard and has hit a wall
-Has a problem with Thyroid, Diabetes, Celiac, etc

Group C
-Is a professional athlete
-Is a professional bodybuilder or fitness competitor
-Is looking to hit very lean and low levels of body fat
-Is looking for information on how to dry out for stage
-Is looking for information on how to make weight for class

Whichever group you fit with will determine what you would need to read and when. Please look at the outline below to determine that for yourself. I am numbering the books in order of importance for each group.

Group A

1-The Fat Loss Troubleshoot/Fat Loss Troubleshoot Audios

2-At this point you can either do the OPT for Fat Loss Program or
use a program of your choosing with the nutritional principles of the Fat Loss Troubleshoot and can utilize the pre-made meal plans for your caloric choices to pair with your training program. For example, let’s say you want to do New Rules of Lifting, but still want to apply the Fat Loss Troubleshoot principles. No problem, simply figure out your nutrition needs based on the books (FLTS) “Activity Quiz” and then pick the meal plan to correspond with your daily needs.

or

2-If you choose to do the OPT for Fat Loss Program then you simply follow the guidelines of that program (both in training and nutrition) and go from there. The meal plans are NOT for the OPT programs. They are for the FLTS to help guide by moderate principles.

At this point the choice is yours where to go, but here is an idea from my end.

3-The Metabolic Repair Manual-This will be good for you because you will learn how not to diet down and to keep at bay any problems. You may be free of problems now, but it can be very easy to get your metabolism in trouble with bad dietary and training habits. This is a great read to show you what not to do and prepare ahead.

4-The Water Manual-A good follow up to MRM and fun to learn how to drop water weight if need in the future.

5-The Maintenance Manual-While it may seem like it is a distance away for you, it is important to be reminded of the fact that finishing a diet can be a real thing.

6-OPT Remix-You may never need or want a training program like this, but if you are starting out and this is your future then its good to know how to handle it when it comes.

Group B

1-The Fat Loss Troubleshoot/Fat Loss Troubleshoot Audios

2-The Metabolic Repair Manual-While this is likely why you bought the package, you should still start out with the FLTS first. The Metabolic Repair assumes that you have read it or understand the information in on a large level. When you start on repair trust me, you don’t want to wonder what a carb is.

After reading those two, if the Metabolic Repair Manual fits for you then you may be on a different journey for a while and following REPAIR or Metaburn (the two programs within the Metabolic Repair Manual). If this is the case then the rest of the books will become important at a later date.

Group C

1-The Fat Loss Troubleshoot/Fat Loss Troubleshoot Audios-While you may think you know it all or have nothing to learn, I assure you as simple as the book is, it isn’t that simple. Sometimes things click better when we re-open the gateway of knowledge through different words.

2-OPT Remix-Once you get where your downfalls or slip ups can be, it’s time to start your program. OPT Remix lays out training and nutrition, so no need to utilize the meal plans for FLTS while doing the program.

3-The Water Manual-If a competition or photo shoot is coming up you will need to learn the best ways to manipulate water and carbohydrates.

4-The Metabolic Repair Manual-Just so you don’t get in trouble with your shredded body, and so you can keep it that way, you need to make sure to read the MRM. Its good to learn how dieting down to lean levels can affect you.

After that the rest is for either education/fun to add to your knowledge base.

I hope that this helps you better understand how to best utilize the Fat Loss Troubleshoot Package for your needs. If you have an questions as always feel free to contact me or head over to the JP Fitness Forums to the Fat Loss Troubleshoot Section.

Lastly, if you don’t have the package yet, you can find out more information here.

Dieting and Training: Did you Yes or Do you No?


18 Nov

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Posted in dieting down journal, nutrition and training compliance, tracking diet | 21 Comments »

It is so frustrating for you as a trainee to not even realize if you are screwing things up. Truth is that you can give your heart to a training program but still fail if you didn’t involve your mind. The key to staying ahead of the game is through a system of tracking your diet and training compliance.

With a lot of my clients I do the Yes/No program.

The truth is with any dieting down program you should be as compliant as possible, period. Follow the program, and do what you are supposed to do best possible. In my opinion, the more of a “cheat” policy that is allowed in the program, the less you are going to be happy with the results.

That being said, who does that right?

So, the next best thing is to be realistic about what you have and have not done, don’t “sugar” coat your failures or try and rationalize, that just means living in denial. Best method to do this is to list out the following:

Nutrition
Training
Rest/Sleep
Recovery/Flex

Everyday you should have a goal or plan set for what it is you are going to do. For example:

Nutrition-1400 calories and 120g of Protein
Training-Upper Day
Rest/Sleep-8 hours
Recovery/Flex-2×10 mins program

Now, list out if you did what you were supposed to do and keep it to a simple yes or no. Not an almost yes, maybe no, almost perfect, 80%, etc. That is bull, don’t do that. Write a “Yes” or “No.”

Did you eat roughly 1300 calories and hit your protein amount? Did you? If you did, then nutrition gets a “Yes.”

Did you eat 1500 calories and only 90 grams of protein? Did you? Then your nutrition section gets a “No.” This way when 2 months roll around and progress isn’t what you want it to be, you can turn to YOURSELF and say one of the following:

“Everything was yes, I really did what I need to do so that lets me know that X amount of calories isn’t right for me and I need to change something.”

or

“There are a lot of “No’s” so obviously I need to be more compliant to the dieting program”

It can also help you highlight what might be causing a nutritional “No.” Was sleep bad? Was training too aggressive? Are you focusing on recovery? At the end of the day your lists should look like this:

Day 1-
Nutrition-Yes
Training-Yes
Rest/Sleep-No
Recovery/Flex-Yes

Day 2-
Nutrition-No
Training-Yes
Rest/Sleep-No
Recovery/Flex-No

Day 3-
Nutrition-Yes
Training-Yes
Rest/Sleep-Yes
Recovery/Flex-Yes

No graphs, no overly complicated system of measuring, and no 90% rule. Just a one simple question:

Did you do what you need to do, Yes or No?

Look everyone! It’s another audio post!


05 Nov

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Posted in Fat Loss, fat loss podcast, fat loss troubleshooter, metabolism | 43 Comments »

First off, I know things have been a bit slow this week. No, I have not been cooling my feet on a ocean floor, not yet anyway. I have been dealing with some technical stuff and hiring some more help around here. Yes, this is officially a growing company. It is all your fault!

I need a mid-week update from everyone in the challenge right now. I don’t usually harass people mid week but this is a crucial stage. I need you to answer the following questions and I am sending this to my crew as well…

-How does it feel to have a little over a week to go?
-Are you happy so far with the progress and is it helping you stay inspired?
-What are you needing the most right now to help you keep going!?

In the mean time, here are some audios.

Audio #1-Fat Loss Rapidfire Reader Request

Seems like this is going to be hear to stay for a while. It is serving to be really fun and me and Scott are learning more about each other every day. He is proving to be a pretty solid guy and I like him a lot. If you haven’t checked out his blog, please do so here.

To listen in to the latest call you can replay it here. http://instantteleseminar.com/?eventid=4858779

There is plans for a night time call in on Tuesdays at 8 I think, will keep you updated on that.

Audio#2-The FitCast Episode 110-Kevin is a Drag Queen.

All I am going to say about this is that I have a laughing fit at the end of the call because of this…

That is all I am going to say about that…go listen!

Audio #3-The Fat Loss Troubleshooter Speaks Episode 17-Say goodbye to the old, Hello to new

Say goodbye to the old, Hello to new

Here are the questions for this call and thereare some upcoming news or as Sinead would call it, “a tease” about some things to come.

(Anonymous) Question #1

Hi Leigh

I just listened to your response to my question about birthday cake and loose skin. Thanks for responding!

Since you asked for a little bit more info about me, here goes!

I started to get overweight around the age of 6 due to my mum always feeding me when I wasn’t hungry. At the age of 12, I got conscious of my weight so I started dieting. I dieted pretty much non stop until I was 18. I gained 20 – 30kg (onto my already slightly overweight frame) up until the age of 20. I then lost all the weight and at the age of 21 was at my goal weight. To maintain this weight, I was only able to eat small amounts. After a horrible break up, I gained 50kg over the course of a year. Eating was the only thing that made me happy (a broken heart can do that to you!). Probably because I had been depriving myself for so long, it felt good to eat.

I was binge eating a lot! In between binges though, I was not eating anything for 1 day to 2 weeks at a time. I felt too impatient to watch the weight go down slowly which led me to fast so extremely. I was (and still am) so sad about the body I’ve lost.

I felt like I had to do the metabolic repair program because all of my other diets just didn’t work this time around.

I was so concerned about loose skin because I have lost, gained, lost, gained and am now losing again.

Do you think the metabolic repair program isn’t suitable??

I love how you’re helping all these people Leigh! You must have a great heart!

(Anonymous) Thanks!

Anne-Question #2

LEIGH, YOU ARE AWESOME!!
Is there a section that has specs on the fat loss challenge?? I did not hear that Oct. 20 till like the 27th.(missed getting on-line to your site/podcasts at the wrong time!)  I’m sure you are going to do another challenge but I am I want/need to know person Thank you much for your continued support…

Also one last thing…

I was dieting down from Sept 8 to Oct 8 rather diligently- 1300-1500 and saw a 4Lb./ 7in. cumulative drop was feeling good  than my menses came and I have been off track ever since and real hungry. No real gains, but certainly no more losses have been achieved :( I want to get back on track. I still have more to go… can I just hop back on board and expect results as I achieve deficit or do I need to be at higher intake again to start a new go at it again later on?

Also what types of standing-vertical stability work do you suggest for abs and glutes
I hear that this type of work is more effective than traditional lye down methods. I currently am definitely at a loss for ab work but as I lose fat can begin to feel the definition is there and would like to encourage more

Blessings and Thanks so much!!
-Anne

Janice Question #3 (Regarding Metabolic Repair Program)

I got the book Rules of lifting for women, and saw on one of their forums some kind of challenge about eating all your calories at once or something like that, there was a link to you. I have been dieting on and off for 19yrs amongst other avenues of keeping the weight off, lipo, binge/purge, diet pills, excessive exercising the list goes on and on. I never really stuck with weightlifting I was all about the cardio, and even fellow gym members would comment on the intensity at which I worked out. All the while eating, usually a bar for breakfast , a salad for lunch , maybe another smaller bar and Frozen yogurt for dinner,Then after getting frustrated that I look the same or weigh the same, I say SCREW IT and eat everything in sight. I am fatter than ever.!!!!!!!!

I need to start from scratch and since re-birth is not an option, I feel this resetting of my metabolism is the best I’ve got!!!!

All I was asking was; “Is 1075 cals going to screw me up (if that’s even possible) and was I calculating correctly”.??!
And some of the prepare moves were unfamiliar to me, how does the average Joe prepare if they don’t know what to do or gym or workout lingo??!
Also how do you find the caloric values of food so that during the REST period or any stage, you can make sure you are staying within the calorie allowance??!
One last thing will it work if I eat protein bars or shakes as part of my calories, otherwise I’m not sure how to calculate my food!!!

I am really not this retarded when it comes to things but I am very nervous to give up exercise for 3 weeks.
Thank you in advance,
Janice
ps I’m 37 5′6″ 144lbs and 0, ZERO, ZIP. NADA muscles

How to Keep Losing When Its Boring


31 Oct

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Posted in Fat Loss, Frustration, fat loss goals, fat loss motivation | 19 Comments »

Ah the two week slump.

Anyone who is a trainer or works with clients knows all to well about the two week slump. The first week of dieting down and training was exciting. You lost weight almost everyday, you felt great, you felt inspired and like you could take on the world! Global warming? Chump change! Problems with your Mother-in-Law? No fly’s on you! That new co-worker that you wanted to beat with a shovel? The two of you are the best of friends now! Yes, it is safe to say that in week one you were conquering the world!

Week two…not so much.You hate your Mother-In-Law again, you don’t have the time nor the energy for recycling your bottles, and your “new best friend” not only deserves a shovel in the face but you are thinking of joining a support group for murderous thoughts. Did I mention the diet and training? Your montage just couldn’t hold up and you are about to buckle big time, if you haven’t already. What to do? How do you get past this rut, this slump, this dip!?

The Top 4 ways to get through the Two Week Slump!

#1 Keep it real

The biggest problem for most people is they expect the same results they had the first week to happen in the second week. Sure this can happen sometimes, especially with those who have a larger amount of fat to lose. However, you have to be realistic!

Did you really burn 12,000 excess calories than what you ate this week? If so than fantastic for you but for most of the world it looks more like 3000-5000 even with the best of dieting down efforts. Take into account the water loss and glycogen depletion you already had in the first week and you should be at a break even or slight loss the second week.

Did you know though that if you can hang on there is usually a fantastic drop and rev up the third and fourth week if you stay perfect on track? Trust me, the course may be a little slower, but it comes. Even if you watch shows like the Biggest Loser where they are burning loads of calories a week and eating a few pudding cups, they have a great first week and a crap second week.

Don’t get so caught up in the scale, it is the trend that matters. Trust the process and don’t let the doubt of “this doesn’t work” set in. It works, it is what it is. Trust it and keep it up.

#2 Keep motivated

This is the time to pull out all the inspirational stops.  Here are a few ideas/items to stock in your inspire box…

  • Music: I don’t care if it is New Kids or New Order. If it pumps you up listen to it and often.
  • Clothes: Women AND guys find an outfit, bathing suit, etc and keep it in your constant view.
  • Books/Audio Inspiration: Don’t be ashamed of a self-help section, sometimes you are all you have. Inspiration can come in many forms and text.
  • Message Board/Support groups: Find people that are on the same journey and use them for help during the tough moments.

#3 Go do something you wouldn’t

You want to change? You want to be a different person or more so a better you? How exactly are you going to do that if you are playing it safe in your comfort zone?

You have got to do something different! You have to keep yourself in constant reminder of why you want to change. It is pretty easy to fall back into old patterns when you didn’t keep yourself uncomfortable to make a difference in the first place. It is easy to hide out in you safe spots with people who love you. At the core of this though you want some bigger and more. Be it a physical goal or a mental breakthrough, you have to start working for it NOW instead of when you are “done.”

#4 Everyday you must question

why?

Everyday you must sit through and start the process all over again. Ask yourself these questions…

  • What is my goal?
  • What do I want?
  • Who do I want to be?
  • Why am I really doing this?
  • Why do I really want this?
  • How do I feel when I am winning at this?

Asking yourself daily important questions is going to be key to providing yourself with a lifetime of giving yourself the answers.

The Four Steps to Six Pack Abs and the One Secret Exercise


02 Sep

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Posted in model six pack, shedding fat, six pack training | 3 Comments »

Going from that left picture to the right isn’t that complicated. I have and will do it time and time again. I am one of the few trainers to admit that there is a difference between training men and women. Some may not like it, but the truth is that it is a real thing, and my ability to help women achieve things they never thought possible made my touch to men, well, their biggest fantasy.

I have said it once, and I will say it again. If you can get women to lose fat with ease and maintain or gain muscle, then there isn’t much you can’t do with a guy. So guys, this one is for you.

Step 1: Understand the base you are working with.

If you are dealing with nothing but a bunch of tub underneath tub then you aren’t likely going to shed into a magnificent six pack. It takes muscle to achieve a six pack of abs and shedding the fat on top of it may not be enough.

Step 2: Understand that shedding fat, a lot of it, has to happen.

For some of you a six pack may very well be there, but you aren’t understanding how low in bodyfat and sometimes weight you are going to need to get.  For example, if you are a newbie jumping into the game you are going to have to get really lean to see a six pack or to build your starting point to build one. The first picture is a build of six pack not a cut into one. The average male model with a six pack weighs 149-169 pounds and are 6′0.

Step 3: Understand you have to eat to put on muscle

Men get just as caught in the cycle of dieting down/bulk cycle and just like women can cheapen the “bulk” part. To put on muscle you are going to have to eat for it. You can’t skimp a bulk. This doesn’t mean you have to eat yourself out of house and home, no but you need to feed the muscle.

Step 4: You will likely have to train your abs

I know, I am waiting for a picture of the powerlifter that doesn’t directly train his abs to pop up. Here is the thing, unless you have been training and lifting with extreme intensity for years and years then that non-direct ab work isn’t going to cut it. You are going to need to directly train your abs to add on muscle.

Remember some guys started out life at 15 lifting and benching with their buddies. They have many years behind them just at the age of 21. If you are starting out late then you need to remember that you have time to make up for. The older you are the harder that gets. Don’t neglect the importance of good ole fashion ab work.

Bonus: The One Secret Exercise

I am going to come clean with you, this exercise isn’t exactly “secret.” It is just a fantastic and easy way to train at percentage of max with your ab work, which is a big reason that adding size to your abdominals can become a problem. I present to you the Kneeling Cable Crunch.

http://www.exrx.net/WeightExercises/RectusAbdominis/CBKneelingCrunch.html

Leigh, Do you even train people?


07 Jun

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Posted in Fat Loss | 2 Comments »

Q: Dear Leigh,

I have been following some of your personal clients logs. Seems to me that you are anti- training, what is up with that? Do you even train people at all?

(Signed Jerk in Arizona…okay maybe they didn’t sign it that)

(edit: Oh and for the record they did sign it “being a jackass” and found the post funny.)

DON’T TAKE THIS ALL SO SERIOUS! My next article is “How a deficit takes away your funny bone.” ;)

A: Dear Jerk in Arizona,

I do see where someone is coming from if they read the logs over at somewhere like JP.

First off, each training program is 100% unique to the other. So no two programs are the same. That doesn’t mean that sometimes they can’t follow the same kind of base. Why though (and this is a great question) are so many of my clients (online) not doing a lot of aggressive training.

The truth is that I have a kind of “following” and “type” of client that I generally work with. Usually, by the time you come to me, you have already been driving yourself into the ground or training so aggressively that the best thing I can do for YOU is to let you take a break!

Remember fat loss has nothing to do with training. That being said, I love muscle mass. I love increasing lean body mass.

That doesn’t mean that fat loss is always done at the right time.
That doesn’t mean that aggressive training fits your body look needs (IE: Actress/Model)
That doesn’t mean that training too much won’t make you more hungry or lead to binging.
That doesn’t mean that you have the right hormone system for lots of lifting AND lots of dieting down.

There are too many variables and it just so happens that a lot of my clients (those that you see, anyways) fall into some of those categories where training on an aggressive and sometimes ANY level is what they need.

Not all my clients have a public log, but some may just be in the public eye and DO training for athletics. The truth is, if you are seeing a client run a log, they are more my passion than my “clients.” I am not saying it’s free, I am just saying it’s a personal love to help them and it goes beyond just getting my technical duties done. It goes beyond just being a technical trainer. I love these people and I don’t do it for me, I do it for them and VICE VERSA. They are amazing people to me, and I am not going to let my need of implementing some new “technique” on them ruin their efforts because it doesn’t seem like that are “doing enough”.

All you trainers out there remember: your ego can kill your clients’ results.

End Point: Don’t assume so much, you make a ass out of…well in this case, U only.

The Fat Loss Troubleshooter – Leigh Peele

Common Sense Meets Advanced Knowledge