The Plan - Part 4

In this final part of the series, I'll try to explain a few things.  Welcome to the Results and Summary.

Results

It's hard to see changes to your body, I mean you see it everyday, and if you are like me, I had a hard time seeing myself getting out of shape.  In our culture, it's all about instant gratification.  The old adage "If it's worth it, it will take work" is never more true than with a body transformation. That being said, there are ways to measure your progress.  Don't be deterred though if you don't see progress quickly, every body is different.  How do you track results?

Weight
Weigh yourself.  Maybe not everyday, because body weight will fluctuate, so maybe one day each week. When you weigh, wear the same weight in clothes.  Best way is to just weigh in your underwear first thing in the morning.

BFP
Body Fat Percentage.  Exactly what it sounds like, the percent of your body that is fat.  The target number is your own choice, but keeping it in the teens is great.  There are several ways to measure this, but getting a scale that does weight and BFP is probably the best\most accurate way.

Measurements
When you read this, I bet your first thought was your waist. Yep, that's one, but don't forget the calves, biceps, thighs, chest, shoulders, forearms, and hips.  Track these.  Some should get bigger (more muscle mass), while others should drop (less body fat).  Use an app or a pen and paper, but do it, you'll thank me later.

Pictures
Take front and side pictures of yourself every week so you can see your body slowly taking the shape you want it to. These can be some of the best motivators.

Questions

"Do you adhere 100% to what you've described?"
No.  Close, but no.  Sometimes circumstances don't allow for you to eat when you need to.  They also can mess up what you eat, say if you're out of town and eat at a restaurant.  Be mindful of what you order.  Go for low-fat, no fried, protein rich foods.  Most restaurants have a "Fit" or "Healthy" section now.  While they aren't as good as what you could make yourself, it's better than just going completely off your diet.  This diet\exercise routine isn't a temporary thing, it's a lifestyle change, so staying completely on track may take a little time.

"In your diet, what have you had to cut out completely?"
Changing the way you eat does require some sacrifice.  I haven't gone into it a lot, but sodas need to be eliminated.  If they can't be eliminated (I realize it is a drug), then greatly reduced.  Alcohol needs to be eliminated as well, but I know that may be hard for some. (Again, another drug).  Alcohol is empty carbs.  Doesn't help, only hurts. Sugar is something else that you need to drop your intake on.  Sugar is ok in moderation, but don't make moderation routine.

"What about sugar substitutes?"
The only substitute I would recommend (and I use) is Stevia, the brand I use is Stevia in the Raw.  No calories and a very low sugar count.  I like it with coffee or green tea, works great.

"I read that grilling is bad for food because carcinogens get transferred over from the fire, but I see where you grill almost all of your protein, why?"
Good question.  There have been studies that show that cooking with charcoal or wood can cause some carcinogens to show up in the food.  I cook mine with propane, which eliminates that obstacle.

"How often do you change your workout routine?"
It's important to change things up, but it's also important to give your body enough time with each exercise.  I will change my weekly routine about every 3-4 weeks.

"So, is fast food out?"
Yes.  Most of it isn't even food, it's classification is "food-like product".  If you slip up, just remember, you are what you eat.

"How did you come up with your meal plan?"
A lot of research. Not just about what nutrients I needed (and when), but into food.  I read long studies about what is best for gaining lean muscle while losing fat.  So far I'm pleased, but I will have to mix it up soon so that I don't get sick of eating the same things.

Summary

I'll keep it brief.  Eat right.  If you can ask yourself "Should I be eating this?" and honestly say no, then put it down.  Exercise (strength and cardio) regularly.  Be consistent.  Often it helps if you have a gym buddy, or running partner, so consider asking friends if they'd like to help you transform your body.  That sounded weird, but you know what I mean.  No one's perfect, we all have weak moments, but the longer you stay on the plan, the fewer and farther between those moments are.

Until next time dear readers...