Know Your Body Type
Look at the pictures above and see where you fall or where you want to fall. Honestly, most of us see what we want to see – this is human nature. If you want a more realistic representation, use your own personal photos. Look at a photo of yourself from five (or if you’re really brave, 10 years ago) and compare it to a photo of yourself from today. If there’s no difference, congratulations you’re a superhero! If there’s a difference, especially a huge difference you don’t like, then you need to make a change.
Tips: A goal without a plan/timeline is nothing more than a dream. It’s easy to talk about what you want to accomplish. The hard part is actually accomplishing it. I like using abstract, objective goals like old photos or ideal (healthy, reasonable) weight. Groups of friends are cool, IF THEY’RE DEDICATED, but strangers are usually better. When a friend(s) falls off, it’s only natural that they’ll want to drag you down with them. It’s not because they don’t want you to succeed; it’s because they don’t want to accept the fact that they failed by themselves. If your friends want to join you, that’s fine, but if they stop that’s not an excuse for you to quit as well. This is why strangers (on-line groups, forums, or gym classes, etc) are better because you don’t have an emotional tie to their success or failure, but you still get the benefit of feeding from “group think” and group success.
Excuse Your Excuses
“I don’t have time.”
“I don’t have the money.”
“I have kids.”
“But what about my hair…”
*insert a 1000 other excuses you’ve made up here*
Look, you don’t have to BS me. I’m a stranger on the Internet. I’d honestly respect people more if they simply admitted, “I don’t like working out, it’s not a priority for me, and I choose not to make time for it.” But, for the sake of argument, I’ll refute the excuses I hear the most…
Time – At minimum, the Centers for Disease Control (CDC) recommends adults aged 18 – 64 get 150 minutes of moderate aerobic activity a week. Where I come from, there are 7-days in a week, which means you need to work out an amazing amount of…20 minutes a day. Unless you’re Barack or Michelle Obama, you can spare 20-minutes a day, and even if you can’t, multitask! A novel idea, do a quick aerobic workout while you’re doing something else, namely watching TV, playing on Twitter or Facebook or while reading long @ss blogs on improving your healthy lifestyle.
Money – I’d like to introduce you to something, Google.com. Also, a lot of those social media websites you waste time on have hundreds of thousands of people dedicated to health and fitness and helping others live a healthy, fit lifestyle. Try simple searches on Twitter, Facebook, and Instagram using #Fitness, #Health, and #FitSpo to get you started. Also, the NATIONAL GUARD released a FREE ‘Soldiers of Steel’ workout inspired by the new Superman movie and Men’s Health released the workout to the popular 300 movie franchise – complete with instructions, pictures and videos. There is literally no limit to the amount of FREE material out there regarding health and fitness. This essentially makes this one of the dumbest excuses on Earth.
Kids – If you can’t get your kids to sit still for 20 minutes, there might be a bigger problem, but frankly, this excuse only works for those out there with newborns, quintuplets, and maybe kids under three. Once your child is old enough to understand English, stop using them as an excuse for not doing something you don’t want to do anyway. Explain to your kid that you’re going to do something that will prevent you from dying too soon and will only take 20-minutes. If people can train a dog to pee outside, I’m pretty sure you can train a fully functional kid to let you do a 20-minute workout. We can argue about this but really all you’ll be proving is how much you underestimate yourself and your child.
Hair – Ok, this one honestly has me stomped. I don’t think it’s a good excuse but I do recognize sweat and just done hair don’t mix. That said, if your hair is more important to you than your health, that’s your choice to make. You might pass away before your time, but at least you’ll have a good head of hair when you do.
Eighty Percent Diet!
This topic is last for a reason.
If you gain nothing else from this post or change nothing about your lifestyle, please recognize that any positive change you make is 80 percent diet and 20 percent workout. At least improve your dietary habits! I respect everyone’s right to have their own opinions, but I HATE when people provide all these excuses for why they can’t work out when the biggest culprit is usually not how much or how little they work out more than it is the fact that they eat anything and everything they can get their hands on.
I’m not here to prescribe a diet to you. If you’ve been reading, you know how I feel about diets anyway. However, it doesn’t take a genius to recognize that greasy foods and fast food over fruits and vegetables and home cooked (or healthily cooked) meals is not the better option. In order to be better, you have to do better, but only you can make that change for yourself and your family. I hope it’s a choice you decide to make sooner rather than later.
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Below, I’ve shared a “before and after” photo from my own health and fitness journey from my Instagram account. I didn’t do anything major – when it came to diet, I gave up a few vices and I picked up a few good habits. I used to eat out or microwaveable meals almost every day; I gave that up completely. I make most meals from home and basically use common sense to determine what I should and should not eat, which generally includes avoiding all fast food chains that aren’t salad or sandwich shops. More importantly for me, when I work out, I work out.
I want to be clear, I’m not a personal trainer. I’m not a “fitness expert.” I’m a regular guy, with regular 9 to 5 and life obligations like everyone else. I prioritized getting back into shape, I gave up the excuses, and I made it happen. It was that simple. I’m not here today to talk “down” to anyone. I’m simply hoping that if people see a regular guy like myself can do it, they’ll realize anyone can do it.
Hope this helps some-one. That’s all I ever set out to do. As long as this post is I have plenty of other information. I’m happy to answer specific questions in more detail in the comments below.
Work in progress.
I co-sign all of this right here. Without a healthy lifestyle, you wont be able to stop the rollercoaster of unhealthiness– it'll get worse and worse.
To add, its not just about stopping the decline, but also about genuine improvement. One thing I noticed after I made my own lifestyle changes was that I eventually reached a point where I could kick my 20 year old self's azz in just about every category. Appearance, strength, intelligence, endurance, fashion– it's kinda funny.
Especially for guys– every year is an opportunity to stunt on your younger self. And if you keep it up, you can constantly improve. Don't let the typical american western diet and lifestyle make you physically disabled and dependent on the system.
This will be me at 80: http://www.insideedition.com/images/stories/1302/…
My great grandkids will be like "holy shyt…"
LOL Idk about that 80-year old guy. I wouldn't even know what to do with all those muscles, especially at 80. Try to get at 50-year old women?
But, I see your point. I think a lot of people (self-included) get to a point where it's like "I'm XX year old, so I can let myself go" or "I'm married…" or "have kids…" etc etc. Excuses are limitless. I thought I was getting out of shape because I was 30, but in reality I was getting out of shape because I wasn't adjusting my workout to keep up with my age. I added in some cardio, diversified my workout, and changed my diet and started getting better results. I'm roughly in the same shape I was at 25, which is funny because I was in worse shape at 27 than I am now. Gotta overcome yourself – that's the hardest part.
lmbao at that pic. If only…………….
Damn Wis u like a light-skinned Tupac…lol Niiiiice. *smile*
I need to come to Colorado if brotha's look like you….lol
One thing I will say about kids. Everybody I know that has kids has told me some things u will Never understand until u have ur own kids and have to deal with them 24/7. I've found there is some truth to that.
You have a lot of single parents who live in a city/state with no family or close friends where they are. Not to mention people from other countries with no family in the US. Hell even married people just don't have much free time if they don't have a good strong, reliable and trustworthy support system.
I wrk with a Nigerian woman who is married with 2 young kids, a 3 yr old and a 6 yr old. Her and her husband both have no family in the US.
The people they know are from work, they both went to college in the UK. Granted the woman is a little to overprotective but its kind of understandable cause there are some crazy sick folks in the world and sometimes u don't know what they could do until something happens. So she doesn't trust anyone to watch her kids. Her and her husband don't even really get to have date nites because they never have a babysitter. I also know a woman from the Caribbean with 4 kids. Not easy for her to even get her in-laws to watch all 4 of her kids.
So for people with children if they do not have convenient and reliable babysitters its not easy to schedule time away from your kids. Now if they have the money they can join a gym with a daycare center or something. But again they have to have the money for that and those gyms are not cheap.
I'm not saying its impossible for people with kids to work out, but honestly it all depends on their situation and circumstances and finances regarding child-care. Cause unless u got close family and friends right there; good, reliable, trustworthy, affordable child care is not easy to come by. So people with kids I give them the benefit of the doubt.
Let me be clear, I'm not advocating for people to abandon their kids on the streets while they go to the gym. I'm just saying a lot of people use their kids as an excuse not to accomplish any number of feats – working out notwithstanding. However, this is also why I pointed out the 80/20 rule. A healthy diet/lifestyle benefits both you and your children. Further, instead of (some) people using their children as excuses not to do some kind of aerobic exercise, why not use them as an excuse to do so. Kids have all kinds of energy, which parents can use to their advantage. Again, it's about prioritizing it. If it's not a priority to you, of course it's not going to be a priority to your children (once they're old enough to understand).
Lastly, just like we all know parents that have children and don't prioritize a healthy lifestyle, we all know parents that do. Keeping it 100, most people didn't have a routine before they had children. Having children simply solidified their excuse. I'm not throwing parents under the bus. Again, it's everyone's personal choice to live whatever life they want.
true…for the people I know personally though, only solutions for them would be work out at home and/or during lunchbreaks.
I did belly-dancing on demand on Comcast. Now I have a Blu-Ray/DVD player with wifi and I exercise with that at home if I can't get to the gym. But yeah many people do use kids as an excuse when they have babysitters and a lot of help. But the people I know seriously don't have people readily available to watch their kids while they work out for even 30 mins. Especially folks with 3 or 4 kids….thats a lot.
The woman I know with the 4 kids, works out during lunch or she walks around the job facility and neighborhood. I will say our job has great fitness programs right onsite and they have a pretty decent gym too. One thing is if folks are really active with their children when they're older and run around with them and ride bikes with them and play with them and just interact with them more that in and of itself is a workout. I've played football with both my little brothers and that was a workout.
Teaching my baby sister to ride a bike was a workout as well.
"A healthy diet/lifestyle benefits both you and your children." <— +1
Making lifestyle choices that include your children in your exercise time allows the parent to get their exercise and at the same time sets a great example to children that exercise is important. Simple adjustments like jogging with your baby in the stroller (which often lulls them to sleep), run behind your toddlers to the park while they are on their tricycles, play a game of basketball with your teenager that wants to go out for the team, do water aerobics/ laps while your girls are in the community pool this summer…etc
We make time and we make a way for things that are a priority… health and fitness should be a non-negotiable priority…
I agree with all of the other points you made though. I love that u made the point about Lifestyle Changes and not diets. I've said that many times to people. Diets are mostly fads and rarely last. What will improve your overall health and your body is a Lifestyle Change, not a diet.
Its so sad to me that more and more people are dying before they even reach 60 or 70 yrs old.
I work with a girl now who is mid 30's and taking blood pressure meds. My great aunts took those and my grandmother for a while. You should not be taking blood pressure meds in ur 30's. That is something u can control simply with your diet. Plus I never want to have to take any meds for the rest of my life for something I can control with a good healthy diet and exercise.
My ex wasn't even 30 and this kneegro was taking pills for high cholesterol. I'm like are u out ur damn mind….smdh. Your not even 30 and u gotta take meds for high cholesterol….??? Again if u eat the right foods u shouldn't have to take Dr. prescribed meds for a damn thing. I don't take any meds except birth control pills, and even those I am currently researching alternative herbs and things that I can do to not have to take bc pills anymore. Definitely more young folks need to take better care of their health. My grandmother lived to be 94 yrs old. She lived by herself and still cooked and cleaned and never even needed or wore glasses. She read and her vision was great. She is my inspiration and the reason why I can make the sacrifices I do to keep my health in check.
Good post WIM. As a healthcare professional and avid promoter of improving the health in minority communities, this article was dead on. We definitely need to educate ourselves more about alot of the preventable chronic illnesses plaguing our communities that can be prevented through minor changes. Definitely like the comment about making a lifestyle change vs. just a simple diet because that's what it really is. While the lifestyle change may take awhile, when you are there completely you look at your body as a temple and read everything!!!
Again, always refer to the Pareto Rule of 80/20 for everything. Again doing little things like taking the metro or riding your bike to work, walking to the store, or buying 100% juice and staying away from anything with sugar/fructose in it can go along way.
Thanks for the comments, especially this part. A lot of people seem to "talk" themselves out of ever doing anything because they think it'll take some grandiose "Biggest Loser" -esque change in their lives to see noticeable gains. For some people, cutting back on salts, sugars, processed food and walking – by whatever means – is enough to have significant positive changes. But, "you can only lead a horse to water…"
PS…
I forgot to mention this in the post. Many people are familiar with the generic "2,000 calories a day" mantra, but like most things, caloric intake isn't one-size fits all, no pun. A good, simple calculation I heard to determine your specific caloric intake:
1) 12 x your body weight = average amount of calories your body naturally burns. If you want to gain weight eat more than this amount, if you want to lose weight, eat less. Alternatively, you can eat this amount (or slightly more) and do a workout that burns a designated amount of calories each day.
WIM out here setting thirst traps…I see you, lol.
Great tips overall though.
I was just about to post this. LOLOL
A brother can't win with #YouPeople! lol
If I write about working out, and don't post pics, it'd be "WIM aint really about that life. He all talk." If I post pics it's "WIM setting thirst traps."
Jesus be a protein shake!
For people who cant go to the gym, my suggestion is to invest in some free weights. Dumbbells can cover just about any muscle group for toning or bulking. And a jumprope because jumproping is one of the best cardio exercises you can do: all the benefits of running/jogging, but not nearly as harsh on your knees and you only need about 8 square feet of space.
I personally dont like gyms, so I only do freeweights and cardio at home. If you have time to watch Game of Thrones, you can make time to workout a couple of times a week. No excuses.
People make a ton of excuses as to why they don't work out, but as Point Buck mentioned, if you can't go to the gym, then invest in some free weights, a jump rope, etc. Your health will thank you for it, and you will be happy with the way you look and feel…
Cosign all tha tyou've said. Once you hit 30 that metabolism will betray you quick!
Make those changes and work out!
Also, you can eat right 100% and still look flimsy because you don't work out. Working out is VERY important. Diet is definitely overall but dont sleep on the weights/cardio
iAgree.
EYE am just trying to give people who wont do weights/cardio a little country to live in. At least eat a vegetable or fruit or two.
I want to be clear, I’m not a personal trainer. I’m not a “fitness expert.”
From a personal trainer, I cosign this entire post.
All I want to know is who is in that featured image picture? Dont let me find out lol.
My recent post Closet Freak II
Good post, my biggest weakness is my diet…Ive been single for a while now so I know I eat horribly…I know I ate healthier when I was in cohabitation in my relationship…lmao!
Culturally competent healthcare is considered a human right, and increasing numbers of culturally inappropriate lawsuits filed in court are being won. Some cultures, such as Ethiopian, Islam and Chinese have very different laws, views and beliefs about healthcare.
Thank you for the auspicious writeup. It in fact was a amusement
account it. Look advanced to far added agreeable from you!
However, how could we communicate?
I have recently decided to improve my lifestyle. I have lived 24 years of being an alcoholic meatlover dude and I realized I’m ruining my whole life. Well, not definitely, but I am ruining my health. Now, I have started the ketogenic diet and exercise in which I swear to follow until old ripe age.