I’m not here right now, I’m on a weekend away and I’m probably either drinking coffee or playing with a couple of wild 3 year olds, just not both at the same time…
So since this is being written a few days before it goes out, and I’ve got a ton of stuff to do before we head off, I’m going to keep it short.
Fitness isn’t black or white.
We tend to look for ways to simplify complex topics into easy to follow, black or white, and often false dichotomies.
You’re either fat or fit.
You’re weak or strong.
The food you eat is either “good” or “bad”.
But in reality, each of these examples, and many more besides, are far more nuanced and are filled to overflowing with shades of grey.
We tend to look for simple options as a way to clarify our thinking, but in doing so, we remove many potential options from our approaches. This leads to higher rates of drop out as we feel we have failed if we aren’t perfect.
How we get around this is a little counterintuitive, we look to add complexity. By reading/watching/researching more around a topic, and not just from sources that agree with our current thinking, we start to fill in the blanks and start to see more of the grey areas that lead us to new thinking, more nuanced approaches, and, ultimately, better results.
Here are 2 truths to remember about fat loss and nutrition.
- Since fat loss is driven by being in a consistent calorie deficit for long enough to see the results you want, you can choose any diet that you want. The only caveat to this is that you have to be able to stick to it well enough to actually see the result you want.
- The longer you can be at least 80% consistent, the more flexibility you have to go off track a little without it affecting your progress. If you’ve only been consistent for a week or 2, any drop in consistency will have a bigger potential effect. If you’ve been consistent for 6 months plus, one day off less than great food choices will have a much smaller impact on your rate of progress. In both circumstances, you should aim to get back on track asap.
We tend to only celebrate the big PRs in training. Adding 5kg to your deadlift, or 10kgs to your squat, or some other “big” improvement. But the truth is that most of your wins in the gym (or at home if that’s where you train) come from tiny increases stacked up over time.
It’s going from 10,10,9 on your db press to 3×10.
It’s adding 2kgs to your db rdls for the same reps.
It’s adding a couple of reps to your push up total.
Don’t overlook these small wins. They happen almost every session, and sometimes you need to search a little to find them. But it’s worth the effort.
Celebrate your wins!