Volume 12 Week 5

Saturday, April 23


 

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Orléans Ward
Bob Monette

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Tim Tierney

 

Fit tip of the
month


What's up guys? Adrian here from 180Degree Fitness Today's going to be a little bit of a rant. But you know what comes with a rant ... the Truth! And the Truth about getting Abs is always going to reside around your nutrition.

Today, I'm going to simplify a 5 step plan for you on how to get your Abs to start showing, regardless of what you look like now. Because I can tell you this, when I started this very same 5 step plan that I'm going to share with you here today, I didn't have abs. And I had nothing of what you might see in some of my posts and pics online today.

But I do know this works, because I did use this myself and I know that the simplicity behind this is the key.

Ok, step one. Are you ready for it? Cut The Crap!! And I mean this two different ways... Number one, start being honest with yourself about the foods that you know you shouldn't be eating. If you have this idea about wanting to chase a 6 Pack, which we will put up here as the end goal.

We know that it's not something that everybody has. It requires effort, it requires dedication. And there are things along the way that you're going to have to sacrifice. And for you to pretend that you don't know what the Crap is in your diet that you need to cut out, well, that's just lying to yourself.

So I know that it's probably not the answer you WANT to hear but it's the answer that you NEED to hear. And that is, you need to start right away by cutting the Crap out of your diet.

And I can tell you first and foremost, speaking from experience, I was the absolute worst eater on the planet. I used to have fast food all the time, every dinner, pretty much. I used to run to Tim Hortons for breakfast (heck I even made a video on the "real fruit smoothie" they sell back in August 2011.

Subway for lunch and bring bring Muffins, doughnuts, and those "healthy" looking sandwiches they sell there back to work with me thinking I was eating healthy.

Oh and lets not forget those homemade cookies found at the Metro!!! I'm plugging a lot of brands here but unfortunately I don't support them anymore because I don't eat any of their crap. I got rid of it. Cut the coffee five years ago, cut the subsequent runs to Timmies for breakfast,

Cut 95% of the subs and all that bread outta my diet.

Cut the milk, the cereals, the processed foods,

And even cut back on popcorn at Silver City and I am still working on cutting down on the chicken wings (damn that's a hard one).

But if you want that 6-pack, you have to do that right now, whether it's excess alcohol, you've got to make sure,

if you have to question whether it's excess, it's probably excess. You want to make sure that you get those things out of your diet as soon as you possibly can. Because you're only fooling yourself and lying to yourself the longer you keep them in there thinking that you're going to be able to keep them in your diet long term,

I'm saying long term and still be able to have the 6-pack that you want or better yet MUST have.

Ok, so now that the Crap is out of your diet, the second phase is one that actually might shock you. Because it's counterintuitive to what a lot of the keyboard scientists will tell you out there on the internet and YouTube.

And that is you actually should be eating more often. You see if you Eat More Often there's three things will happen that actually allow you to start seeing that 6-pack a little faster.

Number one it's a habitual thing, it's habit forming. It's teaching you...
to look at nutrition as fuel instead of looking at
nutrition as a reward for being a good boy when you were a kid.'

Alright you did something good, mommy gave you a chocolate sundae. Well that's NOT going to happen here anymore gang. You've got to start looking at food as the fuel to get you through the day at your peak performance. Like an athlete would view their food. If we can get to that point, we're one third of the way.

The next thing that happens is, we want to stabilize our blood sugar by eating more frequently. Now forget about the implications of whether we eat our 25-42 grams of protein in the morning or we divide it in 21 grams at breakfast and 21 grams at lunch, and stuff, about how anabolic or not that is.

Guess what, it's probably not going to matter all that much at all. There's studies that show that.I'm not talking about that, I'm talking about the implications on blood sugar stability and how that makes you feel, and feel more energetic throughout the entire day by having a steady blood sugar as opposed to succumbing to the peaks and the valleys.

The third thing that happens when we eat more often is we actually then are more able to control our portion sizes. Because if you're supposed to eat every two and a half to three hours what winds up happening is you might not be hungry enough to overeat, or crave or indulge in something you might not necessarily want to later in the day, because you've controlled your hunger throughout the day.

So it's for all the reasons that you are never are told about. It's for all the reasons that aren't in the scientific journals but it's for the reasons that we actually get it to work when we do it long term.

Ok now we're going to move on to Phase 3. You Cut the Crap out, you're Eating More Often, and now it's the one that kind of trips people up the most because they don't know they're doing it.

You've got to go back and take a second pass through that diet and start eating less of the less obvious stuff that's not so good for you and replace it with more of the stuff that you know is good for you. I'll bring you back to my experience, when I was eating and trying to transition myself to eating better, away from all that junk food that I was eating.

This is going back a few years now, circa 2001-2007, I started to eat instant oatmeal more often - I first started to eat chicken more often. I started eating white rice with all my meals because I was reading that these were the things that I should be eating. I started drinking juice because I knew it was healthier than maybe some of the soda and energy drinks I was drinking in the morning when running that cutlery (CUTCO) business in Halifax and Toronto. (yeah I cut a lot of pennies in my day ;)

I digress, yet that is improvement but it's not where you need to be if you truly want to get your 6 Pack to show and to show throughout the year, 365 days a year.

So, what I needed to do was to start looking at those choices again, and question how could I make them better. And in terms of chicken, yeah I was eating chicken but I was still eating chicken fingers and chicken mcnuggets and all kinds of fried chicken.

Just because you're eating chicken doesn't necessarily mean that you're eating the RIGHT kind of chicken either.

Now I have all my meats delivered and very rarely eat anything but certified organic, grass fed, or wild caught fish.

So I educated myself that there are better ways and healthier ways to eat chicken and prepare it which is what I started to do, and I started to immediately see differences in gains by doing so, so I was encouraged by it.

The next thing I did again, with oatmeal, I started to change the way I prepared my oatmeal. It was easy enough to make the change. And then use the Quaker Oats that came out of the packs and say I think I'm doing a good thing, but I still felt like it was candy at the same time.

Because I'm eating all that extra sugar, all that extra salt that's in those those little prepared packets along with the additives until I made the change to go to Steel Cut Slow Cooked Oats. Those are much healthier for you.

And now I'm moving more toward ONLY eating oatmeal when my training for the day dictates (that might be a 6th step)

And again, when I made that switch, I could see the immediate differences in gains in my physique as I was making them. So I was encouraged to continue to do them and it wasn't bad. I loved what I was eating.It wasn't like I went from eating something I liked to something I didn't, I'd already made that change. And I was now used to it and making more improvements along the way.

Same thing with juice. Guys at some point trust me, at some point, get rid of your sippy cup, stop drinking juice and start drinking more water.

When you're a kid, it's ok (well actually it isn't but I'm not going there). When you get to be an adult, I don't think juice is the best thing in the world for you, actually it's flat out horrible for you. And it's not even because it tends to be loaded with sugar.

What happens here guys is we tend to drink things in place of what we know we should be drinking more of, and that's water. And there's no way to replace the water that you need in your diet. specially if you're trying to develop a complete physique.

Your muscles thrive on water and everything you drink in place of that is not a substitution for it. It's something exactly that, drinking in place. So get rid of the juice, start making more improvements and refinements on that second go-through in your diet and I promise you, you'll start to see a lot more improvements, this is actually where you'll see the most.

But this is where people tend to need the most help because they may not realize some of the things that they're still eating that aren't so great for them.

If you're at this stage you might want to consider something we have starting this fall called our Game Changer Program (advanced nutrition and accountability: http://www.180fitness.ca/gamechanger)

NOW on to PHASE 4

Ok, so you Cut out the Crap, you're Eating More Often, you took a second pass through that diet to get rid of the less obvious things that are causing a problem, and now you're going to do something that's probably again, going to blow your mind a little bit, and that is you're going to start eating More Of the Good Foods.

See you don't want to be confusing yourself here guys with your pursuit of Abs of just getting Abs. Because you see even Christian Bale on the Machinist here had Abs but it doesn't mean that he looked good.

If you want to look good and build muscle at the same time, you're going to have to support that new muscle growth along the way.

So the goal here is not just to get Abs but to get Abs along with building lean muscle. In order to do that, you're going to have to eat. But we want to make sure that, there's a sequence we're following here, because you have to had already gotten out those bad foods from your diet.

You have to have already abandoned those cheat days and those childlike needs for rewards of hot fudge sundaes because you show up at work on time. You've already gotten rid of that. You've gone through the second pass-through and made sure you've gotten rid of those ones that are a little bit more deceptively undermining your ability to get your Abs.

So now if you're locked in on the foods you're eating and you're really doing a good job on selecting the proper nutrition to fuel your body, well now you want to feed your body and especially if you're training hard, you want to feed your body more. Because that's the only way you're going to support your new muscle growth. Personally, I like to double up on my green veggies and protein (usually 2 cups at every meal).

One of the big things that happens a lot of times, when you start making these kinds of radical changes to your eating style, is that you'll start getting in a lot fewer calories than you're used to because the foods you swapped out were either loaded in fat or loaded in sugar or loaded in lots of extra calories, so now you'll find yourself to be very very hyper caloric, enough to get Abs but not enough to support that new muscle growth.

So you want to make sure that you are supporting it by eating more of a lot of the good foods that now exist in your diet.

And that brings us to our fifth and final phase here, which is to Supplement for Consistency.

**Please Note that If all the other 4 phases are not being applied consistently then supplementation will just end up costing you a lot of wasted money.

My clients at 180 say it to me all the time, that consistency here is the key to getting and staying fit. Not just for a few days but to looking good for a lifetime.

I work to stand in front of you here, 365 days a year now for the last 9 years and not just look good but look better each time I step out. At least that's the goal I have in mind. And what I do is I practice what I preach. And by doing so, I utilize supplementation as a key part of me staying consistent with my meals. Because I know that we have to have a high focus on the quality of my nutrition.

Everything we just built up to, to this fifth and final phase, but nutrition can sometimes be difficult to stay consistent with. You know the challenges. I myself know the challenges. I travel a lot with mastermind groups & conferences, I may not be within access to all the proper nutrition that I need at any given notice. But if I have my supplements available, I know that I can get what my body needs right then and there, in a very convenient, travel friendly way. So I do that.

But it doesn't have to be where you're running around on the road, it's just something that you can take with you that you know you're delivering the proper nutrients, you're getting protein to your muscles, you have everything your body needs and you're getting it in a way that's very very, like I said, convenient and easy to do and easy to follow. At least less stress than to have to focus on getting all these meals throughout the day.

We also have the added benefit of supplementation providing us with the ability to take our bodies to the next level by delivering things like Creatine, High Quality Protein, BCAA's and your essential vitamins and minerals.

It can be very difficult to get all your essential vitamins and minerals through food alone. Those that argue that you can get it from a steak, that's steak every single day.

Do you think that you're going to eat steak every single day? First of all you might not have the budget for steak every single day. And your heart may not like the fact that you're going to eat steak every single day.

What you want to do is get the benefits of Creatine without having to have steak every single day. And the only way you're going to be able to do that is by taking in the proper supplementation.

So there's two big reasons why you want to do it. But remember, if you're sitting there at 30-40% body fat, forget about the supplements at this point.

It won't matter, at this point. It's like throwing a deck chair off the Titanic. If you want to make a difference, do the things you know you need to do now.

Start with step one, get rid of that Crap. That's the biggest thing. You know what it is. If you don't know what it is, I'd be shocked. You really probably know what you need to start doing.

It's just that we feel like the need that we have to continue to reward ourselves with the things that make us happy. And a lot of times food makes us happy. But there's a lot of other ways to be happy too guys.

Looking in the mirror and loving what you see and liking what is looking back at you, that can make you happy too, I promise you. And feeling energetic and being able to go out with your significant other and feel good standing next to him/her.

Or being able to take your kids out and not feel like the Mom/Dad that has no energy to be able to do something with them, that can make you feel great too. And it can be far more rewarding than that piece of chocolate cake or whatever it is that's tempting you at the moment.

So start getting yourself in line here, follow this 5 simple step plan please. If you do one thing for me, don't get deterred by the simplicity of this plan. Don't say, "Oh, I couldn't wait for him to finally give me the macros that I needed to get my Abs in proper shape."

"&#@%" the macros. Honestly, if I have to hear that one more time, I'm going to puke. Macros are NOT solving your problems here. You know what you're problems are. You've identified what they are and you've got to start implementing the solution.

And I'm not trying to be a tough ass here. I'm trying to be the real, the real help that you need. The one guy that will come up here and will tell you that this is what you truly need to do.

It's not as hard as it seems but you have to have the dedication, the discipline and the desire to start making that change, alright.

I hope you found this helpful, again, this is a real plan and this will really work and I know it really works because I really did it myself, and have been doing it with my clients for going on 9 years now with 180Degree Fitness. And it may take some time but changes, minor as they may be, over time lead to consistency, that lead to your ability to look good and stay fit all year round. Remember Progress not Perfection.

If you guys are looking for help along the way with a meal plan,a program that will provide you with accountability, motivation, community, education and FUN then make sure you make your way to 180Fitness.

We still can get you on board for our 28 Day Bikini Body program or check out our GAME-CHANGER program starting this fall. We lay it all out for you, meal by meal. And if you're looking for supplementation, if you're @ that level, to help you remain consistent by delivering proper nutrition to you every single day, day in and day out, then be sure to take me aside sometime @ 180 and I'll go over the specifics with you.

I'll be back again in just a few days. I hope you enjoyed the info and again sorry for the rant, if I got a little bit off topic here & there but I think it's really really really important.

Your friend and coach

Adrian Delorey

Facebook: www.facebook.com/180fitnesscanada?fref=ts

Website: www.180fitness.ca

 

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