Fasting or Starving?

Fitness, Lifestyle, Mindset

Throughout the day, insufficient nutrition can often lead to periods of hunger, onset fatigue and influence changes to our mood.

Whether you’re fasting because you don’t like the idea of breakfast as your first meal or simply favour time elsewhere as you wake, this contrast of starving and filling only sets you up for more confusion later on in the day.

By confusion I’m referring to the difference between being full and malnourished. If you think this involves under eating, you’re right, but it’s more of an under eating of the things you NEED rather than what you do not. The title of this blog was initially ‘NEED > GREED’ in that the better we get at differentiating between the two, we have more energy, less moods and no repercussions further down the line. The reasoning for keeping overindulgence and greed from the title is that we are all aware of this happening one way or another. Demonising hunger and cravings doesn’t help anyone. What is important isn’t the WHAT, but the WHY, and the WHY is usually because of under eating.

Prolonged periods of starving and filling, fasting and binging, has a hoarding effect on calories you could have been burning throughout the day. You don’t want to be training with lethargy, neither on your only meal of the day, it’s about having sufficient energy to fuel a decent workout. Merely starving yourself for the sake of a larger meal later on, only denies your body of the bare minimum required to function, make it even more difficult when you can’t help but fill to the absolute brim later on.

I don’t want to get into the black hole of protein synthesis or how much you can absorb in one sitting. How macros are respective to the numerical target and not the quality of food. But just think how long it takes your body to process all those nutrients in one go. It’s like trying to merge twelve cars into one lane, hoping that none of them crash or break down. Or downing a bottle of spirits then eating a high fat meal, your liver will probably be too preoccupied to effectively breakdown the food before the task at hand.

Firstly. Ascertain various points of the day where you can add in more meal(s). Granted that you have enough time to properly digest and assimilate nutrients before breaking your muscles down during training. Rushed meals and hoarded calories only make for disjointed hunger and cravings later on in the day. A time to which isn’t always convenient for cooking or anticipating the best options.

Unless you’re hitting a session fasted or doing cardio before your first meal gone midday, you’re not going to burn that much more fat to soundly justify, if any more at all. Eating is what increases metabolism, enough to suffice till the next and often enough to reach a level of satiety that doesn’t leave room for too many options.

It is options which give the fasting protocol more appeal, a window to eat, another to fast, useful for people that usually eat the most after 8pm. As everything which has a place within YOUR routine, find out the best approach for you. Acknowledge when you get hungry, respectively to the time of day, and what you’ve consumed so far. It’s usually self explanatory as I mentioned in Why We Get Cravings, we are missing something. If it’s FAT, have more of that within your first meal of the day. If it’s sugar, have a small amount of fruit throughout the day.

AND FINALLY.

CARBS. They are NOT the enemy. If you keep skipping carbs irresponsibly, you’re only going to want them more. This is where we get the majority of our energy from. Energy is performance. Bad performance is mood. Mood is stress. Stress leads to hunger. The cycle continues.

Look out for my next blog

‘GET ON A ROLL’

Jake.

All (f)or Nothing

Lifestyle, Special

Most of our decisions take shape on the basis of extremes. Yes. No. All. Nothing. Either we want it all, or essentially not at all. Between the two bears the potential for losing out or seeming to acquire ALL for nothing, DEPENDING ON YOUR OUTLOOK. The first demanding little to no effort or sacrifice, meaning that although you failed to gain anything you can safely breakeven. The opposing side of NOTHING, All, conjuring up every ounce of effort DESPITE THE RISK of seeing nothing in return, so was it all for NOTHING? This is enough to discourage most, encourage some and pose to define a small few. The difference between TRYING and not at all is bound ultimately, by a justifying cost with benefit. This isn’t to say merely trying is enough, but it’s definitely an improvement.

TRYING isn’t filling your fridge and cupboards with foods you know you’re going to eat and just delaying time before the inevitable. Or packing your running clothes for work with the INTENTION to run, and inevitably doing more running away from the prospect. We are pretty predictable beings at best, if we see a better option than the one to hand, it won’t take much persuasion to bolt in the other direction. If you’re someone that is predictable, acknowledge the inevitability of your typical route in real time, get ahead of yourself in the queue and make for some better alternatives than those besides bottomless snacking.

Night time hunger following a substantial meal at tea time means you’ve either under-ate at some point or another that day, over-ate sugar or have overly-anticipated the eating ‘freedom’ you didn’t have at work since, no one needs to know what I actually eat. What I mean by this is again, the relationship you have with food. How often do you binge eat? Or go through these periods of starve and gorge? Look back at our eating habits thousands of years ago when we stockpiled and feasted outside of stress, fear, and prospects for Survival. Survival mode isn’t a state of hunger that you want to create when food is in such plentiful supply. Unless you had to chase a wild bore 10 miles through a ravine in order to burn off a box of crunchy nut, stick to a bowl. If serving suggestions appear more comical than informative, weigh it. Kellog’s don’t care how many 30g portions fit your breakfast bowl, they have to state this information regardless. On the flipside, by denying your body of food for a significant time you are starving it of essential nutrients and priming it for things now seen as hard to come by. We can understand how the more you eat something, the more you crave it, so why not make your body actually crave the things it needs?

Depending on your outlook, everything has a benefit. Sugar, caffeine, carbs and other energy sources benefit our system if it means we are operating well, though they often come with a limited time that eventually wears off and then, immediately sought after. Any lesser the immediacy of impending cost or consequence seems to bring only benefits in the forefront, which is why there’ll always be more gastric bands than there are gold medalists and why a lot of people give up once the novelty wears and the compliments stop. We want it all, and the extras. The sides to compliment the burger. Health, but with moderation, acknowledgement for strength and sympathy when we struggle, it sounds just like we want more of EVERYTHING for NOTHING and with no reminded consequence.

Our reluctance to lose or waste time is equally matched by our need to otherwise spend it, better yet when it concerns pleasure of gratification; earning money, spending it. The same goes for reinforcing such a system of something for nothing, there are some things in life you can hustle and acquire by means outside the rulebook, but the same cannot apply to the successful business of our bodies and mindset; Put some good stuff in, get some good stuff out. Invest in things and people that make you feel good, cut your losses with those that don’t. What’s the purpose of your business? To progress? Help others do the same? Ingest ALL of the good stuff and encourage those around you to do the same rather than shove it in their face, if you’re full this way often enough, you leave NOTHING to chance and the inevitability of gorging for the sake of it.

All or Nothing,

An approach that will serve a benefit for some, and setback others, it comes down to specificity. It’s ALL in the VERBS, EATING, WORKING, SLEEPING, DREAMING.

Being in it PROPERLY or NOT AT ALL. So what’s your trigger for such instances?What kind of relationship do you have with life’s pleasures; is it one that puts your state of WANT before the state of NEED, the WANT to feel better or the NEED to feel the BEST you possibly can at the time, aside the weight of consequence  and impending cost? 

Let’s keep this as loosely related to food as possible, despite being the simplest example to use. Picture anything you simply can’t get enough of, either you sought after it or you don’t. Think about the relationship you have with it, does it dictate most of your thoughts in its absence or is it merely a precursor for feeling better and that’s what you crave? 

We know that associations link our thoughts and influence matters from our conscious rationale to our unconscious dreams. If you think about something hard enough, or even better, try thinking about it less, you’ll be inadvertently demanding it from the universe to see more of. It’s the cruel coincidences of reality that truly test your willpower when you need it most. It only takes one time to abstain from temptation to overcome it. Every other instance after breaking a habit becomes the norm. Make your norm pride and fulfilment rather than FULL-FILLING an ever-hungry stomach with guilt.

follow my journey on Instagram

Jake 👊

 

 

‘The Grass isn’t Greener’

Lifestyle, Special

It only takes observing something which seems better than our current situation to think we’re either missing out or that we’ve got it wrong.

How often in occasions like these do we question our purpose for doing things? As tediousness grows, so does the attraction of not doing it at all, especially as it seems to get more difficult in nature. Imagine it this way, greenest, and the associations we can take from such a green, suspect in colour and bearing an artificial shine. I’m not urging you to pick bruised apples from the shop, to boycott the current aesthetic of apples or defy your natural attraction to things, because that is what should ultimately inspire your decisions.

What I am referring to is distinguishing NEED from GREED, and the haste to whichever decision takes precedence. It would be nice to base ALL of our decisions on the scale of TASTIEST, NICEST, MOST attractive, MOST expensive or BEST. It may seem like the MOST attractive option at the time but that doesn’t mean it is the BEST FOR YOU, NOW.

The grass isn’t greener.

Have you ever sat and watched someone eat when you are already full, no matter what it is, it doesn’t look that appetising. If it were only this simple when having to steer clear of somewhat more appealing options AT THE TIME. Knowing that it’s only temporary, and how the benefit or lacktherof usually outweighs the cost ANYWAY.

On the flipside, the same can be said for being in good shape, having kids, or simply having enough money to sustain all of it. You see plenty of surface snippets of what it would be like, stories of success, but often not behind the scenes. Besides putting in the initial work to obtain anything to which you desire, my advice would be to enjoy the benefits of doing so as much as you can, while you can, along with the process, as you may not always get chance to. We look at the end goal and excite the anticipation of finally finishing something though it is often all the time in between that needs to be savoured.

This would essentially be enjoying your side, making it as green and fruitful as possible, as it may not always be that way. I think we fail to savour some of life’s simplest pleasure’s on the basis of this fact, they are simple. It may be somewhat easier to attain than other feats that come with various stresses and complications along the way, which presents this contradiction of what we strive to achieve the most. Happiness or Content.

Happiness and content, or more so being content, are often transient. We can achieve happiness in many ways, yet feeling content is an emotion harder to describe yet easier to achieve. I believe feeling content more often than happy is healthy. It is easy to be happy if you throw enough money at it or physiologically trick your body into feeling happier for a small amount of time but it only lasts as long as you notice.

If we always think the grass is greener and succumb to every other means of transport than our own two feet, we slowly become passengers to the ominous power of influence. This will come to be my next topic. Though we politely converge and support the successes of other people’s desire’s, in turn we refute our own. Ultimately, there are no bounds to the superlatives that dictate attraction, cost or BETTER means of living in a world that evolves with enticement.

So aside from the obvious contrasts of the grass actually being greener; pizza over porridge, holiday’s over a shift at work and every ‘would rather…’ analogy you could possibly muster up, make your own mind up. You are an adult. You don’t have to eat what everyone else is having, nor do you have to partake in anything you don’t want to.

Remember,

the grass isn’t greener.

Follow my fitness journey on Instagram jakedarcyfitness

Jake 👊

Eating for Convenience or Performance

Lifestyle, Special

If you were planning for a big day ahead; a schedule of important meetings, a hike, or even just a long day of festivities, they all require the energy to do so.

If you went into a meeting without a coffee, a decent breakfast or whatever else your morning ritual consists of, would you find yourself unable to function capably?

If you only packed enough food or water to last you half the journey, would you enjoy it half as much?

And finally, if you didn’t line your stomach with something solid before a heavy drink, could you make it till the evening or barely scrape through the day?

While all these instances vary in their role and function, work, pleasure, limits, none, they all share this contrast of either performing well or not at all. It goes back to what I’ve been saying about this issue with performing the BARE MINIMUM, SOMEthing better than NOthing, but it’s neither any consolation or justification of not feeling or being your best.

Unless I delay my first meal of the day a little bit later, I will always eat breakfast, I used to have a love hate relationship with porridge, in that I loved feeling nicely full, but hated having to wait for it to cook, cool down and eat. This was a whole ten minutes of my day I wouldn’t get back, for the most part I would have took the extra time in bed if it didn’t mean going hungry, to now, being one of the highlights of my day. Of course this comes from being being on prep, appreciating both the food and energy a bowl of oats provides much more than the average person with even less time than I do.

Yes, protein bars, snack bars, ready made drinks and the like are better than completely nothing, but they are GARBAGE compared to real food. Look at the amount of sugar and refined components that contribute to the great long lists of ingredients on the back, your body still has to break down all the things that warrant them being able to sit on the shelf for often prolonged periods, so be mindful of a mere easy protein hit. In addition to this, Focusing solely on the protein content of foods throughout the day and rationalising them OVER carbs and fats is ridiculous, yes you do need protein especially if you are under eating or training often enough, but it shouldn’t be the determiner of all said food choices.

Taking the bare minimum approach aside from food is equally damaging, scraping away at things you’d rather not do, compromising energy away from the things you would. For what it’s worth neither are really getting the most out your potential. It is this lacklustre for anything besides that which we enjoy ultimately down to TIME? the very thing we are all desperate to have more of? If so then, how much more of it would we have if we performed well at EVERYTHING, not just things we enjoy?

It’s easier said than done I know, laughable and shivering with optimism I am at the thought of consummating just as much enthusiasm washing the pots as I do when I exercise, though there would’ve been times where even Matilda would’ve wished she had a dishwasher.

This again comes down to putting the right fuel in, forget food for the moment, simply combust the conviction to rationalises the mundanity of tasks, accepting them, as opposed to questioning why you’re wasting time at all.

Now that that’s out the way,

COOK YOUR OWN FOOD.

Hopefully I’ve not just lost half my readership.

If you’re still here it shows that you’re getting the point. The process before and after cooking is one that’s bittersweet, especially when dieting, the smell making you hungry, having to clean up when you’d rather be resting. Although, there’s definitely worse things you could be doing. It’s a pretty minor undertaking in the vastness of things certainly more difficult and painful, it all comes down to weighing things up solely on cost:benefit, the cost being an hour or your day vs the day being undernourished.

You decide which you’d rather have in the meantime,

Follow my journey on Instagram, jakedarcyfitness

Jake 💪

Staying relevant or not at all

Fitness

If you ask anyone with a significant following on Instagram what would be the best piece of advice they could give you to grow your social media , it’s always going to be post MORE. I tell myself the exact same thing, and as a PT, social media is essentially the activity of your business nowadays, whereby you can prove that you’re in the gym working with your clients. I’ve not posted a workout video for 2 months and I’ve probably made more progress in that time than I have in months on end swapping and changing exercises . So why is that? Obviously my diet is tighter, I’m doing more cardio, but I have a structure, rather than thinking what’s best to record.

 

When you’re new to this game, you want to put as much content out as possible and market your services in a way that ascertains your target audience, the premise being potential clients. The reality is, most of your clients won’t come from Instagram and will certainly not be the ideal typecast that you can transform in a few weeks as you may be able to yourself. People’s metabolism, attitude, work schedule, eating habits, relationship with food, relationship with themselves and others are way beyond a training and diet plan. My best piece of advice would be to stop focusing on the sheer expanse of what you are newly-able to do and decide what you think is important to post. People are going to have similar body types, you’re going to use a lot of the same exercises, but no one person will ever be the same as another. If anything you’ll learn more from your clients about more creative ways to get them in shape and think differently about food rather than simply telling them what you/to do.

 

Having a solid structure in place is essential if you want to progress, which also means not being deterred by what everyone else is doing, OWN what you do rather than taking snippets from everyone else. There’s only so many times you can watch a video of someone doing a lat pulldown or a bicep curl before it just gets tedious, the same goes for diet, content is content, people will post be something new every day anyway. The same goes for your food, the grass will always seem greener when you’re eating the same foods week to week, what everyone else is eating may look more appealing, but yours should stay the same most of the time if you’re looking to make changes nonetheless. So what has structure got to do with staying relevant? Well for me, I’ve realised that I simply work better not trying to juggle both.

 

Ultimately, I post what I DO, not what I think people will like or find easier to relate to, the reality of it is, it’s not anything new. If someone asks me how I train my back, it’s a simple answer, while I get the impression of doubt like I’m holding onto a secret that doesn’t exist. Surely it can’t be that simple or there must be a certain rep-range that offers the most results. The answer is quality over quantity, forget the time frame if this is something that will put more pressure on your progress, it’s only once you determine the best method can you then actually try it. If the method constantly changes it just creates more confusion and makes you more susceptible to stumble across a ‘better’ or more responsive exercise or program.

 

Staying relevant is essential. If you want to grow your following, people basically want to know what you’re doing, where you’re going and where you’ve been. This might be nothing, everywhere and quite frankly nowhere, but this does not hold any restraint on your knowledge until proven otherwise. Unless you’re in unquestionable shape, people want to test your knowledge in the flesh, and quite rightly so, if they haven’t worked long enough to see results yet, the only means of valuing their investment is seeing what you know. As a paying customer this is their right, but this does not mean wavering between the means of your plan and what they’d rather do, because most of the time, it’s less.

 

We’re equally poised as we are garish beings, we pin every destination anticipate each milestone which sets us to the next, capturing the moments and excitements that never seem to last as long as every other normal time we endure, mundane. People don’t want to do the same exercises week in week out, they want the fun, different ones which they don’t find mundane. Ascertain the balance and value of excitement aside from the mundane, the benefits of simplicity as opposed to over-complicating an already over-complicated process, the basics are key, but they have to be progressed sooner or later.

 

So what if you do the same things every day? Does anyone else need to see that? Stay relevant or not at all. Prepping for this competition has made me realise just how much faster time flies when you have a set routine. I’m thinking this time last week I had this meal, I did this many reps and the next thing I know, another week rolls into one. Not having a routine is like constantly moving the goal posts, trying to do the same amount of work or even better with more food so you’d think more energy, but each means for one thing has a place for another. Don’t just follow the eating habits of everyone else with a bit of muscle to them or a significant following, what works for them may not work the same for you.

 

On that note, I’m about to dust the cobwebs off my camera and see whether it still works.

 

Thanks for all your support in the run up to this prep,

 

Jake

Is Caffeine Killing Your Appetite?

Fitness, Lifestyle

There’s no better way to awake from the hazy morning stupour like a shot of espresso, your favourite energy drink or a Sport’s Direct mug size cup of coffee, but what amounts are optimal and how much do stimulants impede on our eating habits?

Tolerance plays a huge part in whether caffeine may still be serving you in the same way as before, the same with anything for prolonged periods. The best piece of advice I can give before the other extreme of having none at all would be to first cut back and secondly observe your bodies response to fatigue;

are you yawning excessively, dragging yourself around or too tired to actively engage in conversation? At what time does this usually come about? Does this come straight after eating?

No time for breakfast? “Yeah but, Intermittent fasting?’ 

Prepare for work as you would a workout, try not to skip breakfast if it means you’re not eating till 2pm. Remember your body still uses energy to digest food so ‘breaking fast’ at lunchtime and cramming half the days worth of food in an hour will just make you tired and bloated. If you don’t eat breakfast make sure you have at least eaten something the night before rather than going without any food at all till the afternoon.

Got an early start?

Space your food apart, whether its oats, fruit, eggs or shakes, they don’t all have to be eaten at once, sustain your energy and go into the afternoon ready to eat but not to attack any food in sight.

Just like tolerance determines how much someone needs in order to feel the benefit, how much energy and concentration your job requires throughout the day is going to affect how quick you are to justify another coffee.

Have you had enough sleep?

This is an obvious one, but are you genuinely exhausted or just feeling the late afternoon ‘slump’ a time to which may have to cram all your work in the next few hours to get out on time. If this is the case, more caffeine would seem to ensure that you perform capably to time, does this warrant eating later since food is no longer needed?

Finally,

Is caffeine keeping you up at night?

I don’t mean binge-watching your favourite series,

Even the feeling of being just not ready to sleep yet, waking up intermittently throughout the night and waking up feeling as groggy as the morning before. This is not a feeling that seems as though it can be fixed with food, and so, CAFFEINE, the cycle continues.

Hope this is as informative as it is anecdotal.

In December I will be cutting out all caffeine for 1 month to see whether it still serves me, the results to which I will feature in another blog.

Look out for my next post ‘Should I Train Core? for my top 5 core exercises.