I don't understand. I'm working out like crazy and I'm not losing a pound. I think I even feel bigger.
Sound familiar? I've heard this lament in recent weeks from a few students, and a few years back when I trained for the Chicago marathon I found myself muttering the same frustrated complaint.
My problem, and I suspect theirs as well: Not enough calories, at frequent intervals, from the right (clean, healthy) foods. It wasn't until I added about 800 calories of healthy fat (flaxseed oil) and protein into more frequent mini-meals that I saw the pounds melt away and the muscles appear.
Yes, you read correctly. I am saying that to lose and get lean, you might just need to eat more. I see students coming in and torching a load of calories. Maybe they're eating what they ate before they started taking those intense classes -- or maybe they're eating even less, thinking this is part of the whole healthy lifestyle thing.
But here's the skinny: If you cut too many calories at the same time that you're burning tons more than before, your metabolism slows down too much and you don't see the results you want. The body, still essentially a caveman-era vessel, goes into starvation mode.
They key is to tweak, rather than "diet." Don't cut 800 calories a day and workout for two hours a day - that is not sustainable. Instead, cut 200 or 300 calories a day while you add in exercise. The result will be a steadier weight loss that you are more likely to maintain over time because you're simply eating well - not "dieting." Diets end. They crash and burn. Good eating lasts a lifetime if done correctly.
I see the extreme calorie restriction often, and mostly in females. We're conditioned in this "always on a diet" society to shudder at the notion of anything over like 1,600 calories a day - when in fact, if we're working our Badasses off at the gym or out on the trail, we need more like 2,000 or so.
Two of my clients have been totally Badass lately about their workouts, but their weight a few weeks back had plateaued. I asked them to write down their food for a few days so I could assess their calorie intake and nutrition. Sure enough, they were averaging something like 1,200 to 1,300 calories a day. That's about their resting metabolism, the minimum they need just for bodily functions -- not nearly enough to sustain themselves through cycling classes or a session with me, when frankly I'm going to work them hard.
So they added a few hundred calories from good foods, and whattaya know? Their steady weight loss resumed.
I'm not saying you need to eat donuts and chocolate to lose weight. I'm saying you won't lose it on carrot sticks and apples. Find the right balance. Know what your body needs (use an online calorie calculator, if need be) to get leaner and stronger. My Badass found its strongest form when I stopped being afraid of going over 1,200 calories and learned to eat to work. The body is like a car - the better the fuel, the stronger it performs.
And just to prove that I practice what I preach, here's a look at what a typical day's eating is for me. It's frequent meals, and real food.
What Shannon Eats
Meal 1 (before workout)
- Smoothie: 1 cup unsweetened almond milk, ½ tablespoon flaxseed oil, 1 scoop of whey protein, 1 scoop of Amazing Grass, ½ cup frozen berries (about 300 calories)
- Coffee
Meal 2 (after workout)
- 1 hardboiled egg, 1 hardboiled egg white (100 calories)
- Orange, apple or plum (50 to 75 calories)
Meal 3 (mid-morning)
- 1 cup Greek nonfat yogurt (120 calories) with ¾ scoop of protein powder (100 calories)
- Green tea with Truvia or Splenda
Meal 4 (lunch)
- Grilled chicken breast, tofu, or canned light tuna (about 200 calories for 4 to 6 ounces)
- Big salad – spinach, cucumbers, tomatoes, green peppers, 2 Tbsp of reduced-fat feta cheese, and 1 Tbsp light Annie’s or Bolthouse Farms dressing (150-200 calories total) or a plate of olive oil-roasted vegetables (prepared the night before)
- 22 almonds (160 calories)
Meal 5 (mid-afternoon, before workout/teaching/training)
- 2 string cheeses with a small piece of fruit (225 to 225 calories) or 1 protein shake (200 calories)
- Carrots or celery with 1 tablespoon of hummus (100 calories)
Meal 6 (dinner)
- 4 to 6 ounces of lean protein – salmon, chicken, pork or turkey sausage (200-250 calories)
- Roasted asparagus or broccoli with drizzled olive oil, sprinkle of grated parmesan cheese (about 150 calories)
- TLC dark chocolate cookie or Detour protein bar (for that chocolate craving! 150 calories)
Calories: 2,100 to 2,300
Coming Monday: The workout of Navy Seals is BADASS!