I want to tell you a quick story about a nutrition issue I had. And at the end of this story, I’m going to make an iron-clad promise to you. So here we go:
Five years ago, I was addicted to Diet Dr. Pepper.
Straight out of college I worked a short stint as a surgical salesman, marketing hips and knee replacement parts to local orthopedic physicians, then standing and watching during surgery as people had their new hips and knees placed into their bodies.
It was a tiring job, so I wanted a caffeine kick. But the Diet Dr. Pepper wasn’t just giving me caffeine. I didn’t know it at the time, but my two to three soda serving a day diet was also injecting me with heavy doses of addicting, excitoxic artificial sweeteners, seeping acidity into my body, dying my teeth brown with artificial colors, and a exposing my gut to a host of other chemicals that were wreaking havoc on my metabolism.
And I’m sure the extra Cherry-Vanilla flavoring wasn’t exactly helping.
Although my eyes were eventually opened to the damage that the diet soda was causing to my health and performance, I still had a serious issue – I was chemically addicted to the Diet. Dr Pepper. Several times, I tried to quit drinking it, but found myself pulling over to the gas station and grabbing an icy cold, fizzy can or bottle of brown nectar whenever I had a craving. This was a big problem.
Unfortunately, I really couldn’t afford an expensive nutritionist or registered dietitian to give me advice about what to do, and most websites I found simply told me about the “dangers of diet soda”, but didn’t tell me what I could do to beat the addiction! So I not only had a big problem, but I had no solution.
So I invented a solution. And here is what I did:
- Sugar-free gum has artificial sweeteners in it – but in the same way a nicotine patch has less nicotine than a cigarette, it has less of the artificial sweetener than a full bottle of soda – right?
- And carbonated water, like Perrier or Pellegrino, has that same satisfying fizzy pop when it’s opened and same bubbly sensation on my tongue, right?
- So why not pop a couple pieces of diet gum and drink a soda water whenever I craved my Diet Dr. Pepper?
And that’s exactly what I did. And it worked! Within 2 weeks, I was completely “Diet Dr. Pepper free”, and I haven’t touched that liquid chemical addiction in five years. Since that time, I’ve switched from the artificially sweetened gum to a brand called “Spry”, which is flavored with more natural xylitol and stevia.
This trick works like a charm to overcome a diet soda addiction…try it out! I love to solve problems like that, and since becoming a nutritionist myself, I’ve helped hundreds of clients conquer similar addictions, and fitness or nutrition problems that they face. So let me ask you this:
—>What is the biggest fitness or nutrition problem that you struggle with? <—
You can’t lose weight no matter how hard you try?
You can’t figure out how to squeeze marathon training into your busy life?
You never have any energy?
You want to qualify for Ironman Hawaii?
Leave your fitness or nutrition problem in a comment below, keep it completely anonymous if you’d like, and I promise to personally respond in a blog post, podcast or newsletter with a solution to your fitness or nutrition problem. And if I don’t know the solution, I will find it for you. That is my iron-clad promise to you.
All you need to do is tell me the nutrition or fitness problem that you need solved for you.
Deal? If so, just leave your comment below. You don’t have to tell a full story like I did, but write whatever you’d like!
{ 186 comments… read them below or add one }
Hi Ben,
I’m in my fifties and most people say I look like early forties – so I guess some of my exercise and eating habits are helping me not age so rapidly. However, my crave is for chips, pretzels, popcorn – very salty snacks – which I rarely ever get near. I miss them. Is there anything else that could fill this sort of salty snack craving w/out putting on pounds?
Denise, yes! Have you seen this? http://www.bengreenfieldfitness.com/2009/08/bens-top-five-strange-but-quick-summer-fat-loss-recipes/
I developed cellulite in my legs about ten years ago and cannot get rid of it no matter what I do. Now I see it developing in my daughter who is in her early twenties. What sort of activity or diet can curb this? Neither of us are overweight. Is it genetic in some way?
Sue, here are some interesting cellulite home remedy tips:
Temporary solutions:
-exfoliating then moisturizing with sesame oil
-coffee grounds – Just take the morning grinds from your machine and buff onto your skin in the shower.. After the shower, MASSAGE on a cocoa butter+ vitamin E + collagen lotion or oil.
-those 2 dollar masks that you find in wal-mart or dollar stores
-remember: your skin is a live organ! if you couldnt put it in your mouth (dangerous chemicals) you shouldnt put it on your skin! and say no to pills! only consider a cream if you know someone who has experienced evident firming results from it.
Long term solutions:
-put your feet up! keeping legs elevated while watching tv, reading, etc…
get the foods/nutrients that your skin loves!
-unsweetened cranberry juice, onions, chlorophyll-rich foods, (highly recommend wheatgrass.. too many benefits to name!) green tea, vitamin A/Protein/amino acids
-exercise…cardio, strength training, stretching, pilates
-lastly-don’t stress! your mind does have a powerful effect on your body!
Now just for the record, keep in mind that over 90% of women (all shapes/sizes/ages )have it, and up until the 70′s, it was just known as flesh! vogue magazine gave it the name ‘cellulite’… it’s not even a medical term! its because of all of the fancy lighting and airbrushing used in magazines that women have come to think that their dimples are unsexy.
Hello. I started tri training last summer and have been hooked on it since. Though I am only 8-10 hours pr week, but improving and feels wonderful.
I am 188 cm and only at 73 kg at the moment and I have really tried to eat as much as possible, I know it might be an optimal weight during race season. But now we are only getting started and I cant keep my weight up. I am nervous that before my IM in august I look like a skeleton and don’t have the necessary depots to do a sub 11 IM. Is it worth worrying about or should I try to do a special nutrition plan?
Best regards
Nicolai
denmark
Sorry for my bad English, but
Nicolai, have you read this book?
http://www.mindsettriathlon.com/product_info.php?products_id=1238&it=1
OMG this is awesome…. Ben, is your book appropriate for non IM'ers (ie, I do sprint distances), and is this available in regular bookstores like barnes and noble or borders?
I thought I would be shot by saying my biggest problem was keeping on my weight (people usually get mad), but between training (and we're only talking 5-6 hrs a week for a sprint, and i'm only in my second season of tris) and an elimination diet I just did with my child, I lost 5 lbs in one month, and feel I can't afford to do this. I'm 5'8" and 120 lbs, and don't want to lose more. I'm tired of clothes not fitting me, I'm afraid to buy a wetsuit for it may not fit me by the end of summer, and I don't look healthy, not to mention, I am probably losing some strength. AND, I have alot of food sensitivities / intolerances (all tree nuts, which means that most energy bars are OUT, raw apples, pears, cherries, etc, dairy, etc etc etc) – how can i gain or maintain weight if I can't eat anything??? Sorry, I had to bitch for a second. I need a daily diet plan……. I'm hoping the book will be the answer.
OMG this is awesome…. Ben, is your book appropriate for non IM'ers (ie, I do sprint distances), and is this available in regular bookstores like barnes and noble or borders?
I thought I would be shot by saying my biggest problem was keeping on my weight (people usually get mad), but between training (and we're only talking 5-6 hrs a week for a sprint, and i'm only in my second season of tris) and an elimination diet I just did with my child, I lost 5 lbs in one month, and feel I can't afford to do this. I'm 5'8" and 120 lbs, and don't want to lose more. I'm tired of clothes not fitting me, I'm afraid to buy a wetsuit for it may not fit me by the end of summer, and I don't look healthy, not to mention, I am probably losing some strength. AND, I have alot of food sensitivities / intolerances (all tree nuts, which means that most energy bars are OUT, raw apples, pears, cherries, etc, dairy, etc etc etc) – how can i gain or maintain weight if I can't eat anything??? Sorry, I had to bitch for a second. I need a daily diet plan……. I'm hoping the book will be the answer.
There are a ton of non-IMer’s that use both Shape21 (http://www.shape21.com) AND Holistic Fueling for Ironman Triathletes, although both are available exclusively online…they’d be right up your alley!
My biggest problem isn’t diet soda just regular soda. Its a killer for me cause it adds at least 242 empty calories a day in to my diet. Bit of a sweet tooth as well but the real killer is the soda. Love that Coke
Hi Michael, I’ll begin working on some blog posts about tips for overcoming sugar addictions…in the meantime, did you listen to my interview with Nancy Appleton?
My biggest challenge is winter time blues. Not depretion but overall lack of ambition to work out. I get up pretty early, between 5am or 6am. If it is dark outside when I wake it seems to set up a mood for the day. It is not that I feel lazy or lack energy it’s that I don’t feel motivated. I noticed it alot more this winter, I feel like a hibernating bear that is laying in his cave thinking ‘well if I don’t HAVE to roll over I just won’t.’
Two tips Tim:
1) *before* you go to bed, visualize yourself getting up to workout. In doing so, you train your subconscious to be ready to exercise when you wake up.
2) take Vitamin D if you’re not already. Listen to my interview with Dr. Minkoff about that…
Tim
Try a 10,000 lux light box. These are marketed for seasonal affective disorder and shift work sleep disorders. You can get them online. Sunbox is one brand that I use and it works great. The Sunbox company will give you guidelines for use if you would like. Check it out.
I have a high heart rate. I want to run or bike with friends, but I cannot keep up with them. I worked with a personal trainer for 4 years, I got thru a handful of races, but always at the very back of the pack. I am now living at a much higher elevation ( 7,300ft.) and it is very difficult to adjust to. I keep on working out, but it is a bit frustrating and disappointing.
Cindy, I’d definitely get screened for anemia and ferritin if you haven’t yet, and also look into herbs used by sherpas on Everest, like cordyceps.
My biggest problem is being addicted to greasy, fatty foods like buffalo wings and onion rings. I crave these foods and cheat on my diet a few times a week. I always make up excuses too, such as that it is ok every once in a while since I’m training for an Ironman. I know that I’d be leaner and feel better if I didn’t eat this bad food, but I just keep having the cravings.
Scott, that’s pretty typical for “protein type” or “blood type o’s”, and could indicate you’re not getting enough GOOD fats and proteins in your diet. Check this out: http://thenaturalhealthplace.com/Articles/BloodTypeO.html
Awesome Ben – this is just what I needed!
My problem is chocolate. If I eat any at all I eat alot! So when I am very motivated to lose some weight and increase my energy, I go on the wagon – no chocolate at all. But then I treat myself with a little and then get addicted again…is moderation possible, or do I have to quit it forever???
Becky, that’s pretty typical to have chocolate cravings with a magnesium deficiency (EASY FIX, RIGHT?)
Hi Becky! Aside from Ben's reference to a possible magnesium deficiency, I do have a tip for you with regard to moderation. Pick your favorite box of Assorted Fine Chocolates ( not Milky Way!!) and store them in the freezer. If in the evening after a long day you feel you would enjoy a taste of chocolate, take a piece out of the freezer, lie back…… and just let that piece of chocolate melt slowly in your mouth. It will last quite a while. Savor and enjoy every moment of it Becky, knowing that in a day or two, you go back to your freezer and enjoy another piece. Moderation…….. Enjoy! Be well, C
Hi,
I have a slightly compromised thyroid, I figured it keeps me from burning about 200 calories per day. So with a sedentary job, even though I work out 3x per week, to loose weight we’re looking at a calorie intake or a deficit created that really only allows me 800-900 calories to loose weight! It feels impossible though I eat really well. It’s terribly frustrating to be counting every single calorie all of the time.
Unless you’ve gone through this you just don’t know what it’s like.
lisa
I am a fitness/health information junkie which leads to information overload. I walk into a supplement store and it seems that I could buy one of everything and it would benefit me in some way. Or I discover 100 new ab workouts or ways to improve my running or my back pain. Then I get confused, don’t know what to try first and then resist trying anything since I’ve been duped in the past by bogus information or it just doesn’t work for me. I struggle with keeping my nutrition and workouts simple, effective and basic without the added anxiety of whether I made the right choice.
Christine, Read the decision chapter in New Psychocybernetics…make your decision, put it into a visual lockbox, then walk away whistling.
For that past 2 years, it’s been the battle between trying to gain lean muscle or lose the last bit of fat on my belly. I’ve finally settled on workouts designed by Ben for me to progressively gain lean mass and have been enjoying that. The new challange is balancing an increased caloric intake and not gaining fat. I follow a healthy eating plan (Ben’s from Shape 21) and have incorporated cheat meals on a weekly basis because, hey, I’m human and I like to splurge once a week. It’s been really difficult getting out of “fat loss” mode and eating more, even if they are healthy calories. I worked so hard to get lean and kept thinking if I pushed just a bit more that I could obtain the coveted 6-pack. Part of me feels like a failure for not achieving it, but I believe in my current workouts and plan on sticking with it for several months and track my progress.
Is coffee bad or not?! Lots of conflicting evidence out there and I’m wondering what you say?
I drink 2 cups every morning
Jill, you should go read Eric Petersen’s latest post at http://www.everymantri.com ! I drink 1-2 cups/day myself…
This is all fantastic stuff. Thanks!
I have been training for a marathon.About half way through taining and feel like I am going backwards.Getting fatigued easily and get winded early in run.Really have to push to keep going. Got any ideas? Thanks
Craig (and cindy)…this is typically either A) low glycogen stores; B) inadequate recovery or inadequate recovery proteins or C) an iron or iron carrying protein issue. For A, bump up carbs and see what happens…for B) and C), talk to http://tinyurl.com/bioletic and they can help you out.
Thanks Ben, would that also attribute to my light-headedness at times? I usually figure I am just needing carbs.
Hi Ben, my biggest problem is trying to lose weight. I have altered your IM Dominator to suit my 70.3 training but the pounds just won’t drop off, i am now running between 4 and 8 miles in one session, swimming over a mile and cycling, normally around 30 miles in one session and 60 miles once every 10 days or so. I am 220lbs and it is just not coming down at all and i really need it to so i can get faster up them hills..I don’t drink and eat quite sensibly. I don’t follow the holistic fuelling program in fear of putting even more weight on.
Mike
UK
Mike, I can confidently tell you that your BIGGEST problem rightnow is not following the Holistic Fueling Plan that came with the Dominator plan…did you read the “Why Eat Like This?” section of the plan? You’ll lose weight.
Hey Mike,
Scotty here with exactly the same problem as you. 10 lbs heavier and 54 yrs of age. No matter how hard and long I train I gain weight. Addicted to diet coke. Eat very well, don't drink or smoke. Trying my hardest. Let me know if you find anything that works to kickstart your metabolsm!!
Cheers
Hi Ben, I am addicted to food. Or I should say my emotions dictate me. I stress eat. I sabbatoge myself, I lose weight then I think I am doing great and go back to old habits. Its like the food is pulling back. I am in a horrible cycle right now and I am struggling to get back on track. I eat when I am bored, I eat when I am stressed, I eat when I am sad. I eat just to eat and won’t even be hungry. I am eating away my feelings. My sister passed away a few months ago and my eating is out of control. And I have gained almost all my loss back again. How do you control emotional eating? And how do you stay motivated to continue healthy eating? Apparently my weight loss is not motivating enough. I feel the food we are eating is so addictive that I struggle to get away from it. Any suggestions would be very helpful
I’m going to address this topic of “food addiction” in an upcoming podcast and blog post…stay tuned!
Ok, I’ll give it a try.
Thanks Ben
It feels a little wierd posting my dumb question here, because everyone seems so advanced in their fitness and nutrition, but here it goes. What would you tell a person who has novice (entry-level) skills and tools on how to lose weight and get fit, yet they aren’t mentally motivated to put the skills to work on a consistent basis. I feel like I want it (to lose weight) bad, but my actions don’t reflect that. I just want to lose weight with the basics as I don’t have any fancy equipment and can’t afford upteen supplements. Help!
Stay tuned…I’m working on some material about how to get motivated…in the meantime, go find the book “psychocybernetics”…
Okay, my biggest problem is me! I love the challenge of a tri but I cannot concur my mindset of what if scenarios. What if I am the last one, what if I don’t run fast enough, what if I have to walk, what if i can’t complete the swim without resting, what if I get passed by the oldest person I have ever seen…? The what if’s convince me to skip this event, train harder for the next one, there will always be the next one. I am my worst enemy at times.
ooooooo i know the answer to this one!!!! Nike is right, just do it!!! The rush of crossing the finish line is like nothing else. Do NOT compare yourself to anyone but yourself. You do this for the challenge of the training, and the fun of participating with other people who enjoy doing the same thing you do. i know it is tough to be think you might be last (i really doubt that would happen, but hey, someone has to be last) but that should not stop you from the joy of joining in on the fun. i used to get passed by women in road races who were running with their damn strollers with babies in them. i got passed by pregnant women. i got passed by old men and old women. and i passed a lot of them too. i did triathlons too, same story. But i kept participating because i was a part of something big, i got to talk to all these really interesting people, and it was just plain fun. So give yourself a big kick in the butt, sign up and just go and do it!!!
Thank you Ben. I will go purchase it tomorrow! As always thank you for the feedback.
Ben- MY 4 yr old daughter was just diagnosed with JRA( Juvenile Rheumatoid Arthritis).We visited the doctor today and after a fairly quick assesment (bending of joints, reviewing her lab work, and looking at her eyes, ears and throat) she promptly handed us a long lasting ibuprofin prescription. I asked about any magnesium treatments or even if they could test her for a deficiency and she of course looked at me as if I was speaking Chinese!!! I know 1st hand the anti-inflammatory benifits of magnesium, not to mention the links between magnesium deficiencies and so many forms of arthritis.
If you have any advice or information on the treatment of JRA through magnesium supplementation I would GREATLY appreciate it! I just don’t feel good about pumping my little angel full of Ibuprofin 2 times a day just to band-aid the problem! Thanks and thanks for such amazing dedicated work and info!
Kevin,
Here’s what Carolyn Dean says:
For autistic kids we get them to put an ounce of mag oil in a child’s bath and the mag absorbs and starts doing really well.
There is also an excellent kids multi that I “inspired”. It’s not my formula etc. etc. but I know the ingredients and can recommend it. It has oral mag, EFA’s, zinc, methylated B’s and calcium.
Kid’s Calm Multi:
http://tinyurl.com/y8ewsyn
im hypothyroid, i drink 5 diet pops a week, drink coffee with sugarfree creamer everyday, i dont eat the same thing everyday, my weight changes weekly, i diet then binge eat, i dont exercise
Getting rid of my coffee habit at work – seems teas don’t quite fill that craving – I can’t seem to break the habit.
I'm addicted to sweets, particularly crumb cake. I am decent shape, mainly because I exercise quite a bit and my diet is ok, other than a giant piece of crumb cake almost every day as dessert for lunch. My plan my errands around the bakeries that have the best crumb cake. All that sugar can't be good for me, but I can't seem to give it up.
Hi Ben,
I am addicted to rood in general. Since I have been in Korea I cannot seem to get away from the cuisine. Also I find it very hard to exercise, but after seeing how awesome your body is. I have a reason to workout now. I would like to take time out of my day to personally thank you for doing this podcast, you will help alot of people out. After you answered my question i posted, I feel like i can accomplish my goals. Thank you Ben keep up the good work.
Ben, so far my biggest challenge is lower leg issues. I am a 58 year old male that just started running in the last 2 years. I ran in the 2009 Austin Cap 10K and Texas Roundup 10K and then ran the 2010 Austin 3M half. For the half marathon I participated in a local running trainng program. It was a good experience and I definitely improved but I had a lot of lower leg pain, (I'll call it shin splints), so I only did two runs per week. However, I cross train a lot in between the runs. Twon weeks after the half, while on an easy run, I developed significant pain and was ultimately daiagnosed with a severe stress fracture of the left tibia. Six weeks on crutches and I am still receiving some physical therapy, so I am not 100% yet.
My plan is to finsh rehab and get back on my road bike through the summer and when the Doctor releases me to do so intersperse short runs . I would sure like to be able to train for and complete a marathon in January or February. I have to figure out how I need to train differently because I sure do not want another stress fracture, but I really miss running.
For stress fx. issues, cut yourself down to 4 days a week of running, Mark. Have you seen the 4 day a week program at http://www.marathondominator.com?
Ben
I am like an alcoholic with just about anything "junk". Once I have a little bit, I can't stop. I try and stay away but sometimes I think just one little piece and then it is all over.
Also I feel like I am generally lazy, I have my training plan but just try and make any excuse i can to not do it.
Code Name; Lightning Tortoise
Re: Ben Greenfield Fitness – New comment requires moderation on: What Is Your Biggest Nutrition or Fitness Problem? Approve
Ben, I'm very happy to have subscribed to your letters. My problem is chocolate. No matter how much I workout daily, my body is not enough toned and slim. I only exagerate with chocolate. No other carbs or sodas or cakes or whatever…maybe ice cream or biscuits with chocolate, but yes, chocolate is the guilty one…please say something for me
tks a lot!!
Hey there! I too was addicted to diet soda's I was going through i case every 3 days, when i finally woke up and saw what had happened to me and my body. I have quickly changed losing 60 pounds on my new Tri and healthy living lifestyle. So glad I found you on the web, I ate your famous kona wrap the other day it was great!
Hi Ben, it’s funny that you mentioned chewing gum to wean off of Dr. Pepper because my problem is chewing gum. I’ve read articles where gum is not recommended for runners because it causes you to burp. Lately I have been craving chocolate more than usual, these past 3 months actually. I don’t know where the craving comes from, I used to be able to go a month without eating chocolate, and now when I have a little I tend to binge. I am training for the NYC marathon, I’ve seen in a previous post you said this might be magnesium deficiency, could it be something else?
My problem is that I eat (wrong food – too sweet or full of fat) when I'm stressed, depressed or lonely.
Hi Ben,
I really enjoy your podcast and newsletter. Thanks very much.
My question is the following: I tend to have difficulties ending meals; I tend to keep on eating. I think you mentioned having a mint gum to help. I also go and brush my teeth. DO you have any other suggestions ?
Thanks
A) Mentally commit to the meal being finished. Your body will take 30 days to break the cycle of wanting something *more* after the meal is done, and until that point, you'll need to close your eyes before each meal and visualize yourself pushing away at 80% full and being finished, then moving on with your life, understand there are more important things than food.
B) Sparkling water and gum can certainly help, but even more effective is LEAVING the kitchen and the house and going on a long walk.
My biggest problem is I have a sweet tooth and I crave something sweet right after I eat something that is not sweet. Any Tips?
Try chromium or vanadium 1 hour prior to eating. Check out http://www.pacificfit.net/supplements.php#thermof…
I would like to do my first sprint tri of the year (have done several before) and cannot figure out a training regimin that will retrain my innefficient metabolism while I continue my regular swimming, biking and run training.
Did a 6 step (35 min) submaximal metabolic efficiency test on a parvo cart and confirmed my carb / fat use curves are like the 'Innefficient" metabolism shown here: http://tiny.cc/e11am . My max fat use occurs at 87 bpm and declines as hr increases.
Have changed my diet per Seebohar. Walk 20 min at that HR of 87-89 every day, ride 20 – 40 mile group rides twice a week (HR 120-140), jog 45 min. 3 times a week (hr 124-151), do bike sprints (8reps, 30 sec. max effort) 3 times a week and swim twice a week. TIA
Great question, Jim.
The only issue I have found with Seebohar's approach is that most people begin working out at Metabolic Efficiency "zone" or peak fat-burning zone and neglect cardio intervals and resistance training. It appears you have the cardio intervals included in your program, but you MUST add lean muscle to stimulate the metabolism. I'd recommend beginning a weightlifting protocol ASAP!
I can't stop my sweet tooth. Cookies, cupcakes, zingers. It's terrible. I'm thin now but don't know for how long because I eat nearly 2 packages of cookies per week. If I don't buy them I eat chocolate chips and peanuts. How can I stop my 3:00 sweet tooth?
I'd start with cinnamon, and the chromium and vanadium you can find in something like Thermofactor (http://www.pacificfit.net/supplements.php#thermofactor ). Also, go to http://www.bengreenfieldfitness.com and do a search for "cravings"
Thanks. I haven't done any strength training in over a year and was wondering about that in the context of out-of-the-saddle climbing (legs), swimming (everything) and running posture.
Jim,
A good place to start: http://www.thestrongtriathlete.com
Ben
Hey Ben,
Greetings from Canada! New subscriber to your news letter so this topic sort of freaked me out. A serious 20 year addiction to Diet Coke, serious problem losing weight no matter how hard I train, diet, or starve!! After a tri the only thing I crave is Diet Coke, usually McDonald's, however I rarely eat there.I know I have to quit, but it's bloody hard. I gain weight after training or competing, wierd hey!! Zero metabolism. Sound familiar.
Very frustrated !!
Scotty
I would say my biggest problem is keeping my calorie intake within a range that would allow me to lose my last 15 pounds. I track my food everyday and usually have a pretty clean diet. I think the issue is more emotional/psychological. I always convince myself it's okay to eat this much [insert really good-tasting-bad-for-you-food here] or even just a large amount of something healthy but calorie-dense because I just ran 8 miles or because I have a 12 mile run in a couple days. Sometimes it is more emotional – eating out of boredom or loneliness.
I see exactly how many calories I am eating everyday and know exactly how many I need to eat to lose the weight, yet still I overeat.
It seems like I have made something so simple into a complicated problem.
i like greasy food s but i watch them my only addition is the 5 lite beers that i drink everynite
I am one of those who completely changed my lifestyle about 5 years ago and picked up healthy eating and exercise. I went from a 27 year/pack a day smoker, overweight, lush to a addicted triathlete…however there is still one problem plauging me. Almost every day in the afternoon I get pain in my lower stomach, it includes bloating and sharp pains. I have been to regular docs, sports docs, nutritionists, accupuncturists, have had many different tests, taken foods out of my diet, added foods in my diet, went raw, cooked everything, allergy tests, and tests I would not wish on my worst enemy. All show everything in normal perameters. Not allergic to milk, wheat, sugar, or any other food allergy. No paracites, no cancer or polyups. It never happens in the morning, only afternoons. I even had one person say it was something to do with my old smoking habit, another thinks its from an old endomatic cyst on my ovary. Needless to say, we are all at a loss. Since I train in the evening because of working early in the morning, it can sometimes be really difficult to get my workouts in without feeling miserable. Good luck with this one! and Thanks
This is a pretty involved question that would probably require me to do a dietary analysis / nutrition consulting. Off the top of my head, however, one element that I'm not seeing is the use of digestive or proteolytic enzymes…
I am stuck at a weight plateau. I've increased my exercise over the past couple of weeks (run/walking on treadmill like you suggested in the Get-Fit-Guy podcast) but can't seem to watch what I eat except into my mouth. I lost 60 pounds on Weight Watchers, put 10 back on, and can't seem to get back to my old motivation. I need to lose about 40 more, according to my doctor.
Wow. Your post is so weird for the timing. I was addicted to the very same product you were. But, 0n 9/12 of THIS YEAR, I celebrated my one year anniversary of NOT drinking ANY sodas at all.
Chris
Hi Ben,
My issue is that, I was on a mission to lose weight before conceiving, which I did – 15lbs through exercise(circuit training, plyometrics,aerobics) and healthy diet +calorie counting. But now, its been 3 weeks since I reached my goal, and I dont feel the pinch to exercise because I suddenly dont have a goal except "to remain healthy". I'm still counting my calories and 8 out of 10 days I eat within 1300 cal. But I'm not exercising ~ seeming to have a huge Mental block plus a wee bit of confusion as to how to exercise now bcoz I'm pregnant(1st month) – scared to jump about and also do crunches.. HELP!
Have you thought about signing for a 5K, Triathlon, Weight Loss Challenge, etc? That would help out in terms of you having a defined goal…
During my pregnancy Ben? doesnt sound safe to me at this point of my life but otherwise, thats an awesome idea coz i've always been the athletic type
Any ideas for a defined goal during pregnancy? Thank you, God bless!
I mean, sign up for one that is 3-6 months out from your pregnancy. You'll feel the pressure to stay fit during the pregnancy.
**great** idea
will defly do that ~ thnx buddy!
Hello Ben,
I am trying to build muscle(not build like a body builder though) for long time and achieved some minor results(slight increase in chest and biceps). Additionally, i gained more fat around my waist. Is it really possible to get rid of that fat with the fact that its been there for 4 or 5 years? And, i don't think i have fat in any other part of the body.
My biggest issue is the fat around the waist. With this issue, i am not even considering to gain muscle as it might require to eat more food. Could you suggest anything for my issue?
go listen to first 5 episodes of http://getfitguy.quickanddirtytips.com
I'm trying to lose about 25 pounds, which I feel will be a good racing weight for me. I am 5'8" and weight about 197 right now and would like to be around 170. Form some body fat calculators I've found, it apperas that I have about 155 pounds of lean body mass.
I have been using a Keto Diet for a some time now and lately I've been having late night food cravings and binging on whatever I can get my hands on. It happens about 11:30 or so when I am having difficulty falling asleep. The binging is recking havoci on my diet and honestly making me depressed, which affects my training. I haven't been on my bike in weeks and my run traing has fallen off as of late.
Sabotaging Diet with excessive eating every few days.
Nice to see a Vandal doing so well in life. Congratulations. I graduated from Idaho in 99'. I'm a triathlete but struggle with how many total calories I need to eat. I eat 1600 cal per day…a very clean diet. I'm concerned this is not enough. I have been gaining weight training for the Olympic distance and plan on doing a half iron in June. I will start training for the Boston Marathon soon and was hoping you could give me some insight. Gaining weight has been frustrating when I work out at such a high intensity and eat a clean diet. If you could give me some tips to end this frustration I would really appreciate it. Thanks for your time.
Go Vandals!!!
Aubree, I would check out my book: Holistic Fueling For Endurance Athletes, at http://www.mindsettriathlon.com . It would be a huge help!
The biggest thing for me is struggling with body image. I am a personal trainer and have never been the thin girl on the block. I also lecture to people training to become trainers so i feel very self conciuos about it. I know the head fact about different body shapes etc and my personal motto is action not excuses but I am too fat and lazy sometimes. Energy can be an issue so I am trying to be careful about eating high value foods but being the mum of four I just dont get it right enough. How can I drop body fat without having to spend a fortune on protien formulas or meat?? I know just get it togethor woman.. I am trying every day but its a long time issue.
You answered your own question. You believe you're too fat and lazy. You've convinced your subconscious of that. You have to re-train yourself with visualization and affirmation that A) you can have the ideal body; and B) your'e not lazy.
I had gastric bypass surgery nearly 6 years ago and lost 140 pounds! I feel great compared to before the weight loss. My issue is that I am in nursing school and my schedule has taken over my life …. I am not taking the time to eat right and drink right. I discovered yesterday that I have gain almost 25 pounds and I am freaked out! Since I have not been diligent about my eating, I have noticed a huge increase in the food cravings and do not want to give into them anymore. How do I change that? I have, because of the weight loss, been involved in triathlons and completed my first marathon this year. I do not want to fall back into bad habits but am afraid it has already started. I would love to have a personal trainer but because of school do not have the income for that. What other options are there?
Check out Inner Circle Podcast #4, where my wife and I discuss how to control carbohydrate cravings. Some of that will help. Also, if you want a low income option to lose weight and get ready for triathlons, try something like http://www.shape21.com
I am very active older long distance fan and have been through the gamut of healthy nutrition lifestyles, even becoming a semi-vegan for a couple of years. I felt great and enjoyed the benefits. Unfortunately my husband is a tried and true cowboy who is happy wih Dr Pepper, meat, potatoes, Dr Pepper, chips, cookies, Dr Pepper and anything else that goes against standard good nutrition practices. Did I mention he likes Dr Pepper for breakfast, lunch and dinner? My problem isn't the Dr Pepper but the little cheat foods that are always on the shelf. 1st rule of changing dietary habits is to get the cheat foods out of the house. I really got tired of preparing 2 different menus every day and now I don't have the time to do it, so I'm back to doing the best I can nutritionally with SAD and my favorite ginger cookies staring me in the face. Any suggestions on how to deal with the negative food in the house so I can get back to how I'd really like to eat – more holistically and raw? PS Divorce is not an option, I love my boyfriend dearly and he'll change when he is ready, it just isn't going to be today.
)
Smoking. I am fit, run races, do tris, lift and eat well, but I still smoke a few cigarettes a week, less than a pack a week. . In fact, I'm just as likely to lift and run 5 miles and then go to happy hour drink a glass of red wine and smoke a couple cigarettes. I try to stop for a few weeks but I just come back to it and I'm not even all that concerned about it usually. My performance still seems to improve. I think the drinking affects me more than the smoking. So, let me have it, remind me how stupid I am being.
you should read the book "Psychocybernetics" by maxwell maltz, it would change your life!
My biggest problem is figuring out what to do. I've tried exercising/working out in the past and have had no success. I'm at the low end of what is considered an average male at 5'7" and 155 lbs with a small body frame. Though I appear "slim", sadly, most of my body weight is fat. I have very thin arms and legs. I carry my weight, mostly, in the rear-end, pelvis and midsection. I've had no success at trying to lose fat and build muscle. I read and listen to all kinds of resources and everyone has a different opinion of the correct way to be successful. It leaves me not knowing where to begin, how much to do, when to do it or if any of it is actually going to work. Unfortunately, I can't afford to pay someone hundreds of dollars a month for the seemingly mystical answer. At this point I'm 34 years old and don't want to go through another unsuccessful attempt.
Here's a solution that's just a few bucks that will give you right what you need to start: http://www.shape21.com
I do all my carbo loading on red wine. I drink 1 to 2 bottles a day. I feel better training next day if I do drink red wine vs without, although early morning training is non starter. Even before racing triathlon I have 1 bottle. I am competitive and capable of 2.15 OLY times after 1 year. Is this just my composition type or are there others?
you have got to be joking.
My biggest fitness/nutrition problem is TOO MUCH ALCOHOL! I don't want to stop drinking altogether, but sometimes I drink too much, and then it leads to too much eating and trouble feeling well enough to enjoy the next day's running, etc. In excess, it can be depressing, too. I feel alcohol has a nearly equal amount of upside as downside, but if I could get to "moderation" it would be great! Right now, it is too much and/or TOO OFTEN a part of my otherwise healthy and VERY happy life.
Ben – I recently heard you be quite critical on the podcast about calorie counting. I agree with you that it is a bit OCD and takes much enjoyment out of food. However it is the ONLY thing that has ever produced results for my weight loss. I hate that I calorie count but feel I have no real choice. Calorie count or be fat!! Can you help me or am I doomed to record every morsel that goes in my mouth?
I calorie counted with great dedication for 6 months of my life, and recommend the experience for everyone. However, once you've done it for awhile, you should be able to *sense* how many calories you're eating, and not have to do mental math all day long, which can take some enjoyment out of eating for many people. One of the biggest tips I can give you is to eat many of the same foods – i.e. develop a meal eating pattern. Once chaos ensues with your meal pattern, it's easy to overeat or undereat.
I agree with Ben! Develop a meal eating pattern Neil, make a list of all the right foods that work for you for your best possible health, and foods that will maintain your desired weight goal……and keep your cabinets and fridge full of them. Your list will be long! Your fridge will be full! No need to calorie count if u have the right stuff always at hand once you know the drill! Snack on a few tasty black olives or a chunk of zesty sharp cheese…. Keep the other stuff out of the house! You have calorie counted, so I'm thinkin you already know the right stuff! Peace…. Be well! C
Sugar intake at social functions is my biggest problem. I do really well during the week and have cut out all artificial sweeteners and stevia and that has helped significantly with my cravings. I don't drink alcohol anymore so I don't have the excuse that my "guard is down". I get uncomfortable or bored and whammo, I am heaping loads of bannana pudding or chocolates or ice cream on my plate. It's a total diet sabotage and I'm doing really well otherwise. I have at least one social function per week and this is slowing down my progress. Any suggestions or books you've read that will help me get over this hump?
Amy, two options here:
1) self defense. before you go to social functions, exercise so that your body is less sensitive to this binging and your appetite is stabilized (exercise in moderation helps decrease appetite)
2) stay very far away from food at social functions. plant yourself in a chair or couch far away from the actual food, and have soda water and gum on hand to keep your palate entertained.
Amy! You surely enjoy getting dressed up for these functions and liking the way your clothes feel, fit and look….you look great and you feel great! Right? You look in the mirror and you like the image you have strived for and worked hard to accomplish all week, watching your diet and avoiding the sugar and sweets, the poisons at issue here.
Next time you are at a social function Amy…..look down at your trim figure, look in the mirror, feel great about yourself and the way you look and feel. Ask yourself if it is really worth it to sabotage your personal weight loss program and health for a few moments of banana pudding? You probably feel very guilty after eating that banana pudding, chocolate and Ice cream anyway….not to mention a bit ill. Right? You can shake this real quick Amy, stay trim…..stop doing that! (grin) Eat healthy…feel great! Peace…… C
I am a 35yr old female…5'11'' tall…and about 163lbs.
I exercise about 4-5 times a week. Workouts vary from intervals on my exercise bike…and kickboxing, cardio, weight training, kettle bells, yoga… I workout at home, watching workout dvds, and the length is usually form 35mins to 70mins… I am always exhausted but energized at the end of each one.
My goal is to become cut with lean muscle.. So I realize I have to lose a bit more weight, and gain muscle…but I can't seem to figure out how many calories I should eat each day to gain muscle AND lose weight. I am also a vegetarian (I eat fish and a bit of dairy). I eat very healthy. I count calories, but don't obsess over it. I don't know how many protiens vs. carbs vs. fats I should eat in a day…
I know this is a lot of info…and I try to get all my fitness/nutrition advice from books and internet, but I hear conflicting things. I don't have money to spend on personal trainers/nutritionists.. Any advice would be appreciated.
Thanks…Casey
They did a study, and people on as low a calorie intake as 800 calories a day STILL gained muscle when they were weight training. But as a pesco-vegetarian, you'll really want to make sure you get fish and/or dairy on every day that you lift, and you should lift a full body, heavy program 4-5x/week, along with a more sane caloric intake, like for your size, about 1500 daily calories.
Hi Ben! Question, how much time do you recommend for recovery in between workouts? If I workout upper body bodybuild one day, how long should I wait B4 repeating the same workout? I've heard anything from 24-36-48 hours? I'd enjoy hearing your thoughts! THX C
BTW, I drink a few ounces of Aloe Juice ( the Roadrunner bird drink of choice) twice a day to help reduce inflammation and quicken recovery ….. I'd like to hear your thoughts about that too? Approve?
Thanks! C
If it really is the *same* workout, then wait at least 48 hours, and preferably 72 for full muscle recover. Some muscles can take as many as 7 days if you're really beating them up. Aloe juice actually is a good amino acid/antioxidant recovery beverage, but I wouldn't neglect whey protein as well. Think of Aloe as the cherry and whey as the entire cake.
OK, I'm in! I bought Whey protein powder yesterday……using 2% lowfat milk to mix, following instructions (grin) Nice…… Thank you!
My biggest problem is how to workout with results at least 6 days a week. Thx for the 48-72 hour recovery recommendation Ben. What I need to refine is a plan of how to workout everyday, and break it up into workouts that allow proper recovery time? Legs, abs, upperbody,cardio, stretching……..any recommendation? I simply need to and want to go to the gym at least 6 days a week. I belong to two gyms, Retro Fitness and Planet Fitness, I enjoy them both. Some days I hit both on the same day. I need a revolving workout plan that works for overall well being, posture maintenence, and body building. Any suggestions? Thx for being there Ben! Peace…..C
BTW, I especially enjoy the burn of ab workouts…bridges, P90X type very active ab workouts. My goal is to maintain my weight which is easy to do for me ( no issue there), build broader more defined shoulders, and maintain my trim waistline. My waist and belly area is trim, although not as defined as I'd like. I'm 6'2", 165lb 32" waist. I want to bulk up my arms a bit….and see more definition. Just ramblin….I look forward to your reply. TY Ben C
This is a very *loaded* question that I just can\’t answer in a single comment! I\’d recommend you look into consulting at http://www.pacificfit.net/bengreenfield.html . I\’d be happy to help you there.
My biggest problem is that I can do well all day but after dinner I want something sweet.
I crave a dessert every after a meal. Sweets. Nothing specific, just sweets.
My biggest challenge currently is not skipping meals and drinking all the water I should.
my biggest problem are my butt, thighs and calves.
they are Huge, such that i always have trouble finding pants that fit and dont look ugly on me.
I'm around 5 ft 2 inches, weight around 135lbs. my calves measure around 16 inches, and my thighs around 23-25 inches. should i do lunges and squats, will these exercises make them bigger?
the other problem is, i have bought quite a number of online programs, but can't seem to see through any of them. i work early and back home late, (6am -1030pm), have trouble fitting in a good quality workout as sometimes i'm just fatigued.
normally at the start of the week, i'll set these really good sounding goals like, run at least 2 times this week. but once the week starts i just can't seem to keep to them! really need help here.
i think that i need social support, so i have joined a few forums, however im unable to keep track of what's going on int he forums as there are always so many threads going on.
i just need someone to be accountable to, and kick me in the butt when i start giving excuses or slack off.
thanks for the effort and time!
Well, I do have a program where you get unlimited e-mail access to me! That's great for accountability: check out http://www.pacificfit.net/bengreenfield.html
Also, for your legs, the squats and lunges won't make them bigger as long as you're at a caloric deficit…
HI Ben,
I pulled a calf muscle a couple weeks ago and it doesn't seem to be healing. I have stopped running and try to stay to low impact cardio like the elliptical, stationary bike or just walking and lots of stretching. What can I do to speed up the recovery of my calf muscle so I can get back to my regular work outs.. not running is really getting me in a funk!
Jill, I'd do aqua jogging. Do a search for it right here at http://www.bengreenfieldfitness.com . Also, use foam roller, massage, Phenocane, topical magnesium, calf raises and if you can get your hands on it, electrostimulation. Ultrasound and icing will also help.
Hi Ben
I am wondering what you know about exercise intolerance. I love to exercise, but have to be careful about the intensity and duration of my workouts because if I overdo it, I will be fatigued for several days afterwards. Personnally, I think I have some type of mitochonrial disorder since I have had this all my life. Any suggestions for dealing with this?
I guess it depends on what you mean by "overdo" it. Typically, exercise doing this type of damage is indicative of some type of nutritional deficiency or hormonal imbalance (i.e. not enough progesterone, vitamin D, magnesium, etc.) or simply not enough calories overall.
This problem is definitely not something I struggle with every day but when I have a large amount of free time for example on the weekends – How much exercise in terms of cardio or strength training or combined, is too much? I have read some articles that claim that after 60 minutes of weight lifting, your body starts producing more of the stress hormone cortisol which can have a negative effect on weight loss. Too much cardio can also start to have a negative effect on my hunger levels so i try to be somewhat careful with that as well. I am also concerned about developing an injury from over exertion which can put my exercise routine on hold completely for an extended amount of time.
Totally depends on YOU. With proper nutrition and recovery, some people can do 2-4 hours of cardio without too much stress. Others can only handle 30 minutes. If you're tired, sore or fatigued the next day, it's likely you overstepped. Do a search for "restwise" here at BenGreenfieldFitness.
Hi Ben,
This is my first post, so let me say your website and podcasts are amazing. Lots of really great info.
My biggest issue is side stitches. I ALWAYS get them, even though I've tried to change things up. Usually on the left side, but sometimes on both and usually it is when I run. I took up triathlon recently while I have been living in Singapore (so maybe heat and humidity have something to do with it). I don't know if I would get them (side stitches) in other climates. It usually goes away if I walk for 5-10 minutes while breathing deeply, but this doesn't help my racing time… Looking for a preventive idea if you have one!
Thanks, Jordi.
A few reasons: 1) tight ab muscles or hip flexors pre workout (stretch em); 2) too much fluid/food in stomach; 3) erratic breathing. If you can address those issues through flexibility in torso, not consuming to much fuel, and focusing on relaxed breathing, you'll banish those stitches!
Ben – My problem is not unique – it's that I lack a comprehensive plan so that I can: (i) successfully avoid the sugar/fat/salt obstacle to good health; and (ii) achieve better endurance/stamina to finish a marathon. My cycle is that I get super hungry, make bad food choices, stop eating, try to exercise but I don't have enough energy, then I'm super hungry again, and so on. It's hard to stop the cycle!
I am a compulsive overexerciser and I've destroyed my metabolism! I became obsessed training for my Ironman in 2009 – always pushing harder & harder. I read all the info. about proper (smart) training and fueling – then did my own thing anyway. I became extremely lean and looked very muscular (I love heavy weight training too). I am now suffering the consequences – no menstrual cycle for 4 yrs (now 46 and clinically menospausal). My hormones went crazy – I put on 10# in a few months even though I was doing absolutely nothing different. My response was to train even harder (2 hrs/day of INTENSE circuits every day + several long runs/week). Nothing. I've tried "resetting" my metabolism by taking rest days & eating more but then I get depressed and fall back into old habits-plus it hasn't seemed to have helped. Can't seem to balance love of hardcore training w/actually achieving results.
Sounds to me like you already know what the issue is, breezy, and at this point you simply have to ask yourself what is more important to you: hardcore training or your health/life. If I were you, I'd do about 4 weeks of nothing but walks and extremely healthy greens based diet.
I used to tightly control my diet intake. No Sat fat, no dairy, avoid red meat, low sodium.
I tried to keep numbers of servings of Meat,Grains,Fruits,Veg according to the Food Pyramid guidelines and I was able to control my weight quite well. Since I started following you I've been trying to change. Now, I'm not so restrictive on things like Eggs, Yoghurt, Beef and Sat Fats. I've also pushed my carbs back into my day, concentrating on good fats and proteins in the afternoon/evenings. Problem is I've completely lost control of my weight! I keep ballooning, then strictly limit calories to bring it back, then balloon again. I think my problem is food/calorie quantity. Are you aware of a Food Pyramid (ie guidelines on number of servings) but in terms of Carbs/Fats/Protein and not Meat/Veg/Grain? I want to get things back in control, then begin to enjoy the performance benefits of my new way of healthy, high performance eating!
This one is pretty good: http://www.google.com/imgres?imgurl=http://jojoni…
Thanks Ben..that gives the pyramid certainly! But not guidelines on number of servings. I think what I'll do is go back to my old diet and count calories. Once I've got weight stable and calories counted, I'll then slowly begin to switch over while counting calories. Basically come up with my own set of guidelines. The answer to this isn't simple I think. I've asked Monica Reinagel the same question and she referred me to you! So, if my 2 experts don't have an clear answer, then there can't be one!
really, if I were you, I'd get a resting metabolic rate test done at your local university so you know EXACTLY how many calories your body needs during the day, then add the number of calories you burn during exercise to get your daily baseline, and don't underfeed that number by more than 1000 calories. Then just go about 40% carb, 30% protein, 30% fat.
At the risk of putting the "Get Fit Guy" at odds with fellow Quick and Dirty Tipper "The Nutrition Diva," can you address the issue of fasting for weight loss and improved metabolism? In the Ben Greenfield Health Handbook, you support the idea of eating often to boost metabolism and not skipping breakfast. The Nutrition Diva, in this (http://nutritiondiva.quickanddirtytips.com/benefits-of-fasting.aspx) and other podcasts (linked in that podcast), she supports frequent fasting for weight loss, improved insulin sensitivity, metabolic function and disease prevention. These two positions seem to be at odds with one another. Can you help clarify the issue?
Thanks a million.
That section of Ehealth handbook was written a couple years ago, and I have since changed my position. A quick search for "fasting" here at http://www.bengreenfieldfitness.com will reveal several interesting posts I have done on the matter. I agree with Monica.
That section of Ehealth handbook was written a couple years ago, and I have since changed my position. A quick search for "fasting" here at http://www.bengreenfieldfitness.com will reveal several interesting posts I have done on the matter. I agree with Monica.
i have an addition to chocolate. i have tried switching from milk chocolate to dark chocolate for the health benefits but the daw gone it….the milk chocolate is so delicious!
I struggle with having a glass (or 2) of wine each night. I don’t need it and have cut it out for weeks to make sure I don’t need it but it’s a habit while I’m cooking dinner or to have a glass of wine at dinner. It’s empty calories and I’d like to break the habit as it’s not doing anything constructive.
After a hard workout I crave salty snacks like chips. I don't normally use salt with my meals nor do I take it during exercise or events. I do the Honu 70.3 without electrolites other than whats in my nutrition (GU, Shot Blocks, Cytomax) with no problems. My sweat isn't very salty either. So should I pop a salt tab during a hard workout? I try to avoid as much as possible so as not to have any stomache issues.
If it ain't broke, don't fix it! Although you may need extra salts if you step up to Ironman distance…
So…my problem is I have a really hard time building muscle mass. When I try it just seems to never develop and I give up. I have ran ever since I could join track and now run just train to run marathons. I feel like I have a lot of endurance but if I could just get the strength I need I would be able to be a lot faster than what I am now. With how much I have ran my entire life I just don't get why my legs especially are just kinda soft! I want to do strength training that correlates with my running but not sure what to do and what would be too much strength because I don't want to bulk up, I just want to be lean! I feel like I'm a lean, soft bodied runner but want to get some definition. I always read that too much strength training for runners can be detrimental to timing but finding that balance for myself is really hard.
So…my problem is I have a really hard time building muscle mass. When I try it just seems to never develop and I give up. I have ran ever since I could join track and now train for marathons. I feel like I have a lot of endurance but if I could just get the strength I need I would be able to be a lot faster than what I am now. With how much I have ran my entire life I just don't get why my legs especially are just kinda soft! I want to do strength training that correlates with my running but don't know how much, or what exactly would be the best for a long distance runner like myself.
I love cereal. Can eat a whole box in one sitting if it is in the house. Any type, even the boring high fibre options! Could really do with finding a way to control myself.
Hi Ben ,
I would like to know what to do with my fitness problem which is getting sick (respiratory infection). Really, I have tried everything. In two weeks is my marathon and I have done everything by the book! Eating natural supplements (Chia seed, spirulina, flaxseed, fish oil, chlorophyll, acai, coconut water), recovery protein shakes, low carb and sugar diet, LOTS but LOTS of veggies, fruit in the morning, avoiding process food. I am really fit (like never before) . I did my training perfectly( just missed 2 days) in 4 months of the training. And I am about to get sick, I did not train yesterday and the day before because I am scare of getting sick. I am freaking out!!!!
Hope you can help me!
Are you using Eneprime and Oil of Oregano? I'd be way into that stuff at this point! I've discussed in several podcasts – 6 enerprime capsules per day, 4-5 drops o of oregano morning/evening, in water.
I'm recently married and my husband eats all the time. I can't help myself but to have a little of whatever he is having. I love food and I am a social eater, if it's in front of me I will eat it even if I'm not hungry. How do I kill this craving? I have gained about 10 pounds since we got married.
It's tough to ignore the smell of fresh pizza in the house and not have a little piece, even if he is having it as a snack at 11pm!
Have you tried http://www.pacificfit.net/supplements.php#thermof…
Thanks! will do!
Try as I might I can not lose weight. I know what to do but late at night cravings kill me. Either some nuts, sweets or ice cream … there is always something. Please, please help!!
I have Candida. My 42nd year was more or less a disaster health-wise. Really started to have trouble digesting foods of all sorts. I am a chef and love to eat the food I make, but stopped being able to comfortably. Was completely overworked and depleted and got sick several times in succession. I had started drinking slightly more than is healthy and eating more simple carbs and cheese. After feeling crappy for months, I researched and started to suspect I had Candida. On my 43rd birthday, in late May I got a confirmed diagnosis. Had more or less quit exercising in the early stages of treatment and started losing weight rapidly. Stabilized that with an expensive cashew habit which I still have. Ran a little through June and then 3 weeks ago went on my first bike ride in over a month. It was good. Followed it up with a bad one. Got an email from a Seattle Seafair Tri and wondered if I could make it through a sprint. Reckoned if I could pull off a ride-run brick and a swim, I'd sign up. Both of these endeavors were fantastic. First swim in a year or so I worked up to 800yds and then back down the ladder I was increasing speed from 400-200-100-50. Signed up and was 12 out of 46 40-44 yr men. I killed it, with the 6th fastest bike time. Thinking about it, I think food has a lot to do with why I was good. I can't eat any sugar, gel packs, etc. Eat pears as food during exercise, but don't do anything all that long. I eat a lot of chia seeds. Basically I'm on the mend. It's sad that I can have wine and cheese, but it isn't permanent and in the mean time I'm getting much healthier. So my issue is how to fuel training and recovery only being allowed protein, fat and "watery" vegetable in large amounts and whole grains, starchy vegetables and fibrous fruits in very moderate amounts. I ramble. Thanks for reading.
I have food cravings in the late morning and early afternoon and I always want carbs or sugar/salt. At night, I feel like my appetite is out of control. I don't get full! I train in boxing for 1.5-2 hours 5 days per week and do 1 hour of other exercise on the weekends. I can force myself to restrict when necessary but I hate having the constant desire to eat! I am trying iron pills and eat a vegan-ish diet that is high in fiber and protein. I eat oatmeal, chia seeds, lots of fruit and veggies and quinoa, brown rice, some nuts and nut butter, and some raw or vegan desserts, no white sugar and flour.
Thank you so much!
Hi Ben.
My work schedule is such that I cannot work out before work. I get up really early. Like 3am. I’m also in hotels when I work( I’m in the travel industry). When I get to the hotel in the afternoon, I’m pooped. I go workout anyway but I wonder what kind of quality I’m getting. Any advice on how to get the best use of the time I have? Thanks!
Go to http://getfitguy.quickanddirtytips.com and do a search for 10 minute workout.
Hi
I'm not training for anything specific. Just want to lose weight, lower body fat to under 19%, and get fit.
I'm 59 years of age weight around 84kg . I would like to weigh 80kg. A year ago I weighed in at 92kg.
It is tough losing the last 4kg.
My binge or crave is "Bread"
Im a Nutella addict!!
I am 40 years old and over the last two years i have tried to get started in trail running and triathlons, i have no problem with the bike, but the run and the swimming my heart rated spikes and i have to stop/walk. i tried to take my time but i have to run so slow that i expernce muscle failure , and low back pain. i think i can see improvements, but in my mind i think i should be seeing better results.
My biggest problem is breaking through a weight loss plateau. I am 4 pounds within my goal weight but can't seem to lose the last few pounds after almost 50 days of working out daily and watching my diet. I walk 2 miles every week day during lunch, workout vigorously doing cardio and strength training for an hour and a half each night, and I'm training for a marathon, so I'm running 4 times a week. My goal is to see some abdominal definition but at this point I'm no longer losing weight or inches. My calorie intake is around 1200 per day. I'm a 31 year old female, 5'4" 129 pounds. Any advice?
Have you read this, Amy? http://getfitguy.quickanddirtytips.com/how-to-get…
Ok, I have been running since 1974 and this is the 2nd time I have had PF. What is your suggestion for the quickest way to get over PF? It took a shot in the heel to get rid of it last time and I would prefer not to go through that again.
My probl em is that I "don't trust my eating inclinations. I always question myself when I'm eating about whether I need to stop, what is the right amount of food to fuel the workout I've jjust done or is coming up, or what I need to do later on in the day to make up for eating too much etc.
I also feel that anytime I ever have cheat food or eat any amount of junk or even eat the wrong thing at the wrong time that my body will always gain the fat and it will go right to my midsection. The fat there just will not disappear no matter how clean I eat.
Ben, in your experience, is a body's reaction to even a minor deviation from clean eating more pronounced in people who pay attention to their fitness and are fueling their body with proper nutrition? In brief, is the body becoming more sensitive to junk foods as it performs better? Because it seems that the people who don't work out around me eat sweets and fast food whenever they want with little deliterious effects. Are they impacted less by the junk because their body is "resistant" to junk? Or it is more of a mental block on the part of the athlete?
Yes, I think that eating patterns become more important as you get healthier. I personally eat the identical item nearly every day for breakfast, and if my wife didn't make different foods, would be happy to do it for lunch and dinner as well. I personally feel "thrown off" if I'm traveling and have to eat at a bunch of different restaurants, etc. which is why I usually carry my own foods. Goes with the territory of taking care of your body and "guarding" what you've worked so hard to create.
So then what would you consider a :minor deviation" from a clean diet? Having a quaker oats chewy bar for carbs in the morning (as I had to do today) or would it be more along the lines of having a few traditionally made pancakes?
It would be a deviation from the norm for you. For example, i normally have breakfast around 8 and then don't eat again until around 2. But yesterday, let's say I had a piece of pumpkin pie at 11. That throws off my routine and can certainly affect diet the rest of day (regardless of whether it's healthy or not).
Like the tips about the diet soda addiction but how did you deal with the lack of caffeine?
I still use coffee.
CHIPS! CHIPS! CHIPS! I cannot seem to put down the chips and the fries….Help! I also would like to know out of all of the information out there can you really lose belly fat? What foods or menu would you follow for nutrition to rid yourself of the belly fat?
Go for http://www.revdiet.com
Ben,
I have just started reading your blog and love it. A year ago I started crossfit and did a paleo diet for 4 months and have now lost 70+ lbs. The whole regimen has inspired me and I am now signed up for a few sprint Tri's and an olympic. I have been swimming between 2-3 times a week. Spinning or biking outside when the weather permits ( live in NY) and running twice a week on top of crossfit 2-3 times a week. Obviously I do 2 workouts a day on some days to fit it all in. This is a 2 part question, first I think I need to add more running into my workout and I am not sure what to cut out. Second I am now stuck on my weight for about 2 months and would really like to lose another 10-15 lbs.
Hi Ron.
A) But aren't you running during your crossfit workouts? If not, I'd tack a 1-2 mile tempo run after your crossfits.
B) Switch to a low carb diet. I'll wager those pounds melt right off. Check http://www.lowcarbtriathlete.com
Cheers!
Ben
Question – I’ve started to train and run ultras. For some reason my mind now
thinks its a free pass for junk food. Any diet suggestions?? I would like to
get back on track with eating healthy. Thanks for any advice you can give.
You'll run faster and recover faster if you eat healthier food. That's a pretty darn good reason. Also, if junk food is around, you'll eat it, so make sure you've "purged" your pantry!
I LOVE candy, such as gummy bears and sour jelly beans. In general, I keep my diet low in sugar but can't resist getting myself some good, old fashioned kids candies once in a while. Sour candy is the best. Red licorice is good too. Even when going for long periods without, I still love the candy. So – I usually allow myself to have a small amount once per week. Do you think it would be better to just stop eating it altogether? If so, do you have any suggestions?
I don't see any problems here. Candy tastes good and we are hard wired to enjoy it. A small amount once per week is no big deal!
Alcohol, specifically wine. Which I have gotten into the habit of using as a stress release after work or during challenging times in my life. It's has gone from the occasional glass or two to consistently a glass or two most days.
Hi Ben,
You might know that becoming a parent can have sleeping challenges and you will do ANYTHING to SLEEP. Well my problem is that I have been taking Extra Strength Non-Aspirin PM since my daughter was born (she's 3 1/2 now). I'm a marathon running & cyclist and very busy Stay @ home mom. Doing Yoga has helped but when I don't take a sleep aid I can't sleep.
Any suggestions? Thank you!
Here are some ideas, Laura:
-Ear plugs and face mask for darkness/relative silence
-PZizz iPhone app for naps (use for several sessions, allowing for 10-20 minutes to fall asleep before this thing starts to work more quickly)
-White Noise app for longer sleep sessions
-Using a grounding mat or grounding bedspread (stand on for 20 minutes and use in bed at night after arriving at destination)
-MillenniumSports Somnidren GH or Hammer REM caps for better sleep – either of these 30-60 minutes before bed.
-250-500mg Natural Calm magnesium 30-60 minutes before bed, for enhancing sleep quality and testosterone.
-Prescription for http://www.fisherwallace.com/
Hi Ben!
My biggest problem is Oreos. I’m addicted to them. I can stopped eating them for a few days but then out of no where I’ve housed a whole sleeve!!! Any suggestions?? It’s the main reason I can’t lose weight.
Thanks!
What is the best way to increase flexibility? I am definitely challenged in this way and feel it would help me to increase this area of my fitness. Thanks.
Dynamic flexibility when you're warmed up (i.e. arm swings, leg swings), foam roller and yoga.
We have a cookie / cake / sweets (candy) table at work. If I have one piece, I am unable to walk past without picking up a second, third, fourth etc.. Piece until I go home.
However, if I don’t touch any, I can resist.
Ideally I’d like to be able to control my snacking.
Ben,
I carry my extra weight in my belly. It drives me crazy. Makes me always look fat in my opinion. I do sprint tri’s and 5k’s. Training this year for a half and Olympic. What can I do for this. Upper body and legs look fine. Thanks
Ben – my biggest problem is finding time/energy to workout. I have a demanding job, am in school part-time, and my nights are almost always filled. I've realized the only time for me to get a workout in is the morning, but I have trouble getting myself up and out of bed and can't seem to get on a consistent routine – I feel tired all the time. I rely on daily coffee much like you relied on diet soda. I also have a lot of knee/ankle issues that make workout out hurt.
Ben,
First off thanks for the Podcast and website info!
My main issue now is that I drive my wife nuts saying Ben says this and Ben turned me onto that ect..I ordered Spry gum earlier this week.. Whatever I do I cannot get her to see the light. Perhaps some advice on her current problem will help. We had twin Boys 7 months ago, she's just getting back into working out and is trying to get her abs back but is not sure where to start due to the muscle damage from the C-Section. She's actually under her weight prior to the pregnancy due to muscle loss. She was a pretty competitive age grouper until 2010 so is used to being fit. Any suggestions for how to build up the abdominal muscles after a C-Section pregnancy? Also how I can force her to listen to one of your podcasts?
After a C-Section, a really good way to build abdominal strength is via standing abdominal exercises – elastic band torso twists are one perfect way to do it. Don't FORCE her to listen to a podcast! Just go for a drive and "happen" to have it on…
Hi Ben,
My biggest problem is that my legs and back's muscles do not recover.
I eat last meal (dinner) at about 4 PM, then I go to play tennis or volleyball at 6PM for 2.5 hours, after that get in sauna for 15 min, back home at 9 -10 PM. That 5 – 6 times per week. Lately, I started to feel soreness in legs' muscles when walking during lunch break next day and when play games next evening. I feel soreness after tennis more than after volleyball, though I either play doubles or practicing singles, so, not much running.
It is going on for 18 month.
It goes away if I take a break from tennis/volleyball for a day or two.
My dinner includes protein at least of 3 organic eggs plus good portion of fish (plus beans sometimes).
I tried to drink 4-8 oz of whole organic milk after games, but that did not help. So, I stopped doing it.
May be it is not the protein issue?
I told my primary care doctor, he said it is the age ( I am 60). He ordered the muscle enzyme test CK, which came out normal (126 U/L).
Ben, do you have any ideas?
If I were you, I'd start taking 4 Proteolytic Enzymes, like Recoverease (check http://www.pacificfit.net) on an empty stomach in the afternoon, and then begin using compression sleeves/pants (like the 110% compression gear)
THX Ben…….for today one quick question? It my understandng there are three muscle groups, abdomen/ core, heart, and all the rest in general. All the rest need recovery time, we have talked about that. Do you agree that that abs and core need much less, if any recovery time? Thoughts? Regards, C
abs are the same as any other muscle, and if worked properly, need about 48 hours recovery.