Training Program or Philosophy?

"Swapping the Shaolin Temple of China for the streets of London means I have to create my own temple within my mind and surround myself with an environment that can help rather than hinder."

Programs, programs, programs. They're fairly widespread in the exercise world. I can say the same extends to a few popular "rules." Actually, scratch that - there are tons of rules spouted by everyone. You know it's true because everyone gives their own opinion, whether you asked or not, when it comes to diet and exercise.

Every.

Single.

PERSON!

That aside, sometimes there's merit to them. Dismissing a person immediately is silly and with many programs you can find success stories.* Weight Watchers, P90X, and others have transformed people into their desired physiques and made them happy. That's great and I'm not going to take anything away from it. Instead, I am going to explain that a program isn't the trainee's only option. It can be satisfactory but I believe it is limited in scope.

*But also be aware that there are a number of unsuccessful clients that are not disclosed as openly as the successful clients' endeavors.*

Alternatively, a person can develop a philosophy in regards to exercise and their training. That's not to say it's superior to a program but that it has its own set of benefits. It also has its own set of limitations.

I mentioned that programs are popular but that always hasn't been the case. Off the top of my head, I believe Reg Park's 5x5 archetype is one of the earlier systems that was popular, then further promoted by Arnold Schwarzenegger, and later it spawned various derivatives - Starting Strength, Bill Starr, Mad Cow, and similar versions. From my down time reading, weightlifters predating Reg Park advocated methods more than complete plans. For example, one set of 20 breathing squats were popularly prescribed and often recommended to be super set with pullovers. There were programs but they were not as heavily marketed to the extent we see today (the internet is a big game changer).

Personally, I find pre-designed programs can only take a person so far. These types of programs tend to be made for certain populations and address their needs in a broad fashion as opposed to individualized plans. For the person who sits all day, it will focus in on the major glaring problems such as poor posture. P90X gets a person active, requires little equipment, and can be done through the guidance of the instructional videos in the comfort of your own home. When it comes to a person's own unique characteristics, those details aren't taken into consideration. The exception is when the program has been designed specifically for a person.

With that said, let me go over using a training program vs. developing a training philosophy. I'll discuss the benefits and negatives of each and show that they're not black-and-white but exist within a grey area. Neither is correct nor wrong. First, I'll begin with nonspecific programs, where nonspecific means it was not created with one particular person in mind nor did anyone need an evaluation.

PROGRAMS

THE GOOD

• A program has little mental work on the trainee's part. Everything in the program is prescribed and laid out for the trainee to follow. It's very straightforward and involves no guess work. It's very quick and easy.

• The plan is self-contained, and therefore there's no hopping around from exercise-to-exercise. With the variables restricted, it's easier to measure progress and the changes expected from the program. Often when there are no boundaries, it's easy to get carried away and attempt to do everything under the sun. A person can be overwhelmed if they take on too much. A program creates a targeted focus and eliminates that problem.

• The previous point also teaches a new lifter patience. They're forced to put in the time before they see noticeable results. They have to see the program through from start to finish. Typically, programs at the very least require a 4 weeks minimum of dedicated time and effort. Realistically, it takes 3 months of consistent effort and work for changes to become apparent. For example, P90X  spans 90 days, i.e., 3 months.

• Programs introduce new variables. The exercises, progressions, the arrangement, methods, and more are new. It's all foreign to the trainee. This is especially true when taking into account ideas not thought of before. Doing your own workouts can unknowingly limit your potential. You can learn a lot when taken out of your comfort zone.

• Well known programs have reviews available. This is valuable because you can read other people's experiences. You can gain insight from their reviews in addition to advice they offer before selecting or starting the program. That information can help you transition into the program smoothly and give you an idea of what to expect. 

THE BAD

• Unless a program incorporates leeway, there's little flexibility available for adjustments. Deviate too far from the prescribed outline and you're no longer doing the program. Even if modifying the program would be beneficial, the knowledge on what to change must be present.

• After completing a program, you can either (1) repeat it, or (2) find a new program. Rinse and repeat. Repeating the same program multiple times can become stagnant and dull your interest in exercise. Not only that, but some are not meant for long term use. Don't let a program be a crutch for exercise. Program or not, one should still be able to exercise.

• A program only triggers a certain amount of thought dealing with its design. From my own experience, this makes a person become a parrot. They regurgitate verbatim what they learned from the program. Training should be approached with an open mind with the ability to explain and adapt the variables that come with it. It's a very layered and fluid process and far from linear.

• You might not enjoy the program! I don't know how obvious this is, but you don't have to follow to a program if you don't look forward to it. Unfortunately, individuals often seek out misery and exercise that absolutely fatigues them. They use this to gauge a program's effectiveness. It creates the incorrect association of displeasure and misery with exercise. Torturous exercise doesn't equate to effective. 
  
  
  *With all that said, there are exceptionally talented people who can write one hell of a program, such as Carter Schoffer*

PHILOSOPHY

THE GOOD

• Developing a training philosophy allows you to become autonomous. The entire process becomes specific to your individual traits and preferences - weaknesses, strengths, likes/dislikes, leverages, schedule, and so on and so forth. You are able to hone in on your personal and unique characteristics. This allows you to create for yourself a dynamic program. It can be altered any way you see fit at any given time.

• With a philosophy, there's more freedom in the program and less dependency on another person for exercise. Utilizing a trainer or a program can be helpful but it shouldn't be the only option. If for one reason or another you don't have access to either, you have to become self-reliant. Basic exercise and programming literacy can help in a pinch as well as for long-term goals. You won't become "lost" without a plan or trainer.  

• The learning involved is a revealing experience. It develops a sharp eye towards understanding exercise fundamentals and its accompanying details. Even at a basic level, you can pick apart other programs and question their system before testing. It's no longer random trial-and-error.

• In the process to develop a philosophy, you become analytical as well. Topics and ideas need to be thought about and understood before their application. As a result, this can lead to being able to teach those concepts, exercises, and various methods to another person. It's a valuable asset to be able to explain and defend your programming along with your structuring choices.

• As another skill set - briefly mentioned in the previous point - it puts you in a position to help other trainees. Whether it's explaining something, teaching, or assisting them with their program, you become a valuable resource. As you learn, you will be able to extend the knowledge you've acquired to other people.

• Learning is a mandatory requirement. When it comes to exercise, it's very common for individuals to have a narrow and rigid view about it. Learning will make your approach flexible and expose you to other new ideas to incorporate. 

THE BAD

• Learning is a mandatory requirement. This is indeed good and bad because there's a learning curve. The sheer amount of variables, data, and information available in this day-and-age is extraordinary. Information from the past, present, and newly discovered can become overwhelming. This information surplus presents itself as a dilemma. More information is great, but managing all the data and making it applicable can be a difficult process.

• Consequently, when you learn something new, you must experiment - and with exercise, there's a lot of experimentation to be done. It isn't a simple process either. Most times what you learn won't always be congruent with your personal findings. Then the real trick becomes figuring out where the discrepancy is, why action and information don't match up, and, if it's possible, to troubleshoot it so that the two do match.

• Developing a philosophy takes times. Lots and lots of time. Results and feedback aren't instantaneous. You'll read something, test it out, and then develop a couple of preliminary thoughts about it. Repeat this a few more times and before you know it, about a month, or longer, has passed for it to fully develop into a more concrete concept that you have a grasp on. Even from there, it will continue to grow and change as you continue to learn and gain experience.

• Eventually, you have to want to learn. This is especially true if you're not interested in teaching other people. How much you want to learn will depend on how interested you are in your own training and goals. After a certain point you may decide you don't care to research any further. Instead you choose to rely on what you have already learned as being sufficient. But remember, there will always be more to learn in the field. (That goes for any field.)

As I said earlier, neither a philosophy or program is right nor wrong. Clearly each one comes with their own benefits as well as downsides. Additionally, it's not a "pick one or the other" situation. It's perfectly fine to have a philosophy and take part in programs. Develop a philosophy along the way as you test out programs. Programs can teach you something new and can make you think about how you would modify them. If a program piques you, try it. If you'd rather do your own thing, go that route.

Personally, I shy away from programs. I don't dislike programs - in fact, this site features some - but rather any time its followers become dogmatic. Those who adhere to one program and defend it aggressively constrain their thought process and become inflexible. JC Santana describes it perfectly:

"Although our industry has advanced enormously in science and practice, much of the educational material presented as factual “gospel” (i.e., infallible truth) and the technique taught as being the “best” is theoretical and sometimes borders on mythical."

Instead of rigorously defending a viewpoint, engage in healthy open dialogue that leads to a productive discussion and the sharing of ideas. After a certain point, advance and employ methods that are appropriate. Never become too comfortable in one area and settle.

Exercise is a reactive experience and the human body is very strong and resilient. With strength training, the body can become a powerful organic machine - one that adapts to challenges as well as provide feedback. Be attuned to this feedback to make the choices that maximize the most benefit you can get out of your training. Don't get bogged down by the little things. Flow with the changes and feedback and understand there isn't a single solution to follow. That's where strength lies.

A philosophy won't only create a strong body, but a strong mind as well.

"Give a man a fish and you feed him for a day.

Teach a man how to fish and you feed him for a lifetime."

Related articles,

• Programming Cardio
• Programming Guidelines
• The Best Exercise

Gestalt Strength

Picasso didn't draw a bunch of squiggles.

In English the German word gestalt [jes-stault] is referred to as the concept of "wholeness" (Wikipedia). During my undergrad psychology courses gestalt psychology was glossed over with the phrase "the whole is greater than the sum of the parts."

The same outlook can be adopted when it comes to training or diet.

A single workout or meal doesn't have much of an effect. Even a month's worth of efforts is small in the long run. Therefore being "good," whether it's a day, week, or month, is only a temporary marker towards your goal(s).

Every session or meal is another notch under your belt. The synergy from these yield benefits along with reaching the chosen goal, such as increased strength and body composition change. Likewise every session or meal not conducive to your objective is a step back.

The whole may be greater than the sum of the parts, but you need to ensure there are parts in the first place. Otherwise how will anything be "whole?"

Rome wasn't built in a day and neither is any other endeavor that aims to be successful.

Training Session Variety

If you're not familiar with Pavlov's experiment,
there's an excellent demonstration of it here.

Every training session is an experience. Multiple sessions bring a person closer to their goal, but these experiences also condition the individual.

What's the trainee conditioned to? A number of variables such as their orientation during sets, time of day, setting/environment, mood, and the implement. Of course it only becomes an issue if the person is preparing for competition. Someone working on physique or general health improvement doesn't have to worry.

Ideally training in the same setting you compete in is ideal, but it's not an option. Being in a familiar environment will also give a sense of comfort. If you're able, make an attempt to switch it up. It's not possible to go to a new gym every week, however you can change what area of the gym you train in. If that still can't be done, you can alter how you're oriented in an exercise. For example, choose a new direction to face when performing squats or deadlifts.

There are many manufacturers of barbells, dumbbells, kettlebells, and other training tools. Olympic weightlifting barbells are not the same as powerlifting bars, and even with O-lifting bars there is variation [see here]. Some gyms have new and old (more like worn out) equipment. Don't always go for the shiny new toys. Use the older items too.

Mood is an unlikely variable to consider in exercise. While some use aggression and anger, it's best to remain focused on the task at hand. Competition has an arousal component, but attempt to recreate the state of mind you'll have at that moment. Calm, quiet, focused, and serious.

The time of the day is a big factor for most people. Exercising in the early morning, afternoon, and late night are noticeably different from one another. While work and other responsibilities tend to fill in the weekday afternoon, reserving one day for a weekend afternoon can provide just enough variety.

Zatsiorsky explained shot putters best saw performance-related gains from throwing shots that were either slightly lighter or heavier than the actual competition weight. Tossing shots of a significantly different load had a detrimental effect on performance.

Similar thought should be applied to training. Shake things up with a little variety here and there. The competition atmosphere can't be replicated, but by avoiding familiarities you won't be accustomed to the same variables you've been around day in and day out.

Iron Resiliency, Session 6: Prioritization & Planning

A cleaner desk leads to better planning.
It was much worse a few days ago.

To recap the last five weeks,

Session 1: There is a cause for certain thoughts we have leading to how we feel.
Session 2: The thoughts can be formed in a way where we unjustly blame ourselves.
Session 3: Mistakes are exaggerated and we tend to focus on one detail or worry about things we cannot change as opposed to the ones we can change.
Session 4: How we handle dealing with people close to us.
Session 5: Learning effective communication is key in explaining your goals to others and closely examining them yourself.

In today's penultimate post of Iron Resiliency we'll be discussing prioritization.

What's more frustrating than doing work to gain nothing? The time used is long gone and could have been put towards something more productive or worthwhile. This brings up two questions.

Always ask, "where am I pouring your efforts?" and "am I setting myself up for success?"

• Fat loss: Are you doing too much of the wrong kind of exercise? Running all the time? Or are you not tightening up your diet?

• Hypertrophy: Are you incorporating enough compound movements? Is there adequate recovery and caloric intake?

• Strength/Performance: Is your training designed to reflect your goal(s)? Emphasis on volume-based work can prove detrimental.

For any fitness-related goal, are you looking at the big picture outside of your workouts? Does your lifestyle reflect what you're aiming for? Is there some way you're keeping yourself accountable?

By developing a sound plan and adhering to it you'll be able to track your own progress.

Developing a rough general plan then proceeding to break it up into smaller parts gives you a better understanding of how to tailor it accordingly. In turn you can micromanage everything and step back to see how it affects the goal at hand.

1) State your goal and compare it to what you're currently doing.

2) Work backwards from your goal and plan accordingly. List your changes.

3) Have a clear picture of each step. Does it make sense?

4) Step back and look at what you've created.

To illustrate this method, I'll go through an example of my own I'm implementing. I have to drop a few pounds for an upcoming strongman competition because I'm too close for comfort to the next weight class up.

1) I need to lose fat while retaining muscle. Before deciding this, my diet was to gain weight.

2) Since fat loss is the plan I need to alter my meals. Before I was relying on nuts to bump up my shakes' calories, going large on portions, and eating more carbs than were needed - such as oatmeal for breakfast.

I'll reduce nuts in my shakes, add more protein & veggies to meals, eat until I'm content (not stuffed), and replace my breakfast with eggs, veggies, and green tea to burn more calories.

3) Reducing the items I used to gain weight would knock my calories down. Providing more protein and veggies will minimize muscle loss. Eliminating useless fillers - extra carbs - also will reduce my caloric intake. So far it makes sense.

4) By reducing calories in a few key areas I've made a caloric deficit in my diet to achieve fat loss.

Breaking apart a large plan into more manageable steps makes it easier to tackle.

Now, I mentioned in session one I'd create a month long program for the end of the series and I've done just that.

Here's a straightforward program anyone can follow - intermediate experience recommended - to really kick up their confidence in the gym.

Session 1
1) Trap bar or sumo stance deadlift
2) Barbell supinated (underhand) rows from floor*
3) Weighted dips
4) Front squat holds

Sets & reps
1) 6 x 2
2) 3 x 4
3) 3 x 4
4) 3 x 20s

*If using less than 135lbs. and no bumper plates are available, perform in the squat rack with the bar resting on the safeties in the first hole from the bottom.

Session 2
1) Any variation of the back squat that isn't the back squat [front, Zercher, overhead, box, pins, etc.]
2) Weighted neutral grip pull-ups (preferably shoulder-width)
3) Barbell front or behind the neck push press
4) Vertical Pallof press

Sets & reps
1) 6 x 2
2) 3 x 4
3) 3 x 4
4) 3 x 20s per side

Rest: 2 minutes between sets.

NOTE: For exercise #1 in either session, if you're familiar with ramping sets and prefer it then feel free to go that route.

Be sure to have at least two days of rest between each session. And to make it progressively more difficult I'll direct readers to the progression outlined here. (Or you can just add weight every week, taking the 4^th week off as a deload.)

Why is it created like this? It's short, but full of big compound movements with a low-volume scheme allowing the trainee to work with very heavy weights. Additionally since the body is strong at most of these variations the movements will be particular easy if using only a moderate weight.

Take for instance the deadlift: With the exception of a rack pull, most people can pull more weight either using a trap bar or with a sumo stance.

In other cases, the movement is meant to take the trainee a bit out of their comfort zone (i.e., vertical Pallof press). Or it may be a combination of the two factors - weighted dips or front squat holds.

In any case, everyone in the gym will be staring at your beastliness. Near the end of this week I'll post a formal conclusion expressing my thoughts on the series and why I wrote it.

And with that, so comes an end to Iron Resiliency. I hope it was an enjoyable six weeks for those who stuck around. Thanks for reading.

Iron Resiliency, Session 5: Staying Focused

It's easy to be focused
when you stay calm.

Tackling a situation when you're emotionally-charged is one of the worst ways to handle a situation. If your feelings are all over the place, especially at the extreme ends, your actions tend to be more erratic. Whether sad or angry in the heat of the moment, you're less likely to be accountable for whatever you do.

However, it's also a problem if you're not getting it off your chest. Repeatedly going over it in your head doesn't make you feel better and neither does it fix the problem. Fortunately, there's a middle ground to utilize.

Most times we need someone who will listen when we talk. That can be a family member, friend, significant other, or anyone who will give us the time and just listen. As helpful as it is, the conflict still remains unresolved.

I said last week if you have a conflict with someone you know then you should speak to them. We can do it in a specific manner that's structured enough where it won't (a) worsen the situation and (b) lead to another argument. This will allow you to defend your own goals as well making the other person more receptive to your efforts.

1) Let the argument/confrontation cool off. Go do something and give it a day or two before you return to the subject. When you're not hot-headed, return to converse.

2) Go over what happened in your eyes and why it bothered you. They may have not seen it like that from their own point of view.

3) Tell the other person how you felt by what occurred. If they know you're serious and they truly stepped their bounds unknowingly, they'll be more understanding.

4) Describe your goals and what your plan is to achieve them. If they're genuinely interested, they can help and take a proactive role in your endeavors.

5) List the benefits of your goal(s). Improved self-esteem? Better health? Stronger? What is it and why is it important to you?

Sometimes people jump the gun on their judgments and their tongue may slip resulting in a fight.

It happens.

But we shouldn't carry ourselves in a bad mood for the rest of the time. It isn't conducive to a good relationship and it doesn't help our own well-being. Take a stance, be mature, and state what's going on. Talking in a calm collected manner is better received than yelling at another person.

If there's one thing that always helps it's effective communication.

Next week I'll finish up with the final session, include a program to bolster confidence, and have a conclusion near the end of the week.

Iron Resiliency, Session 4: Social Network Conflict

Yeah because everyone's this friendly.

(And yes, this is a day late)

Family, friends, colleagues, acquaintances, you name it. They all get on our nerves at one time or another. And when is it really aggravating? When you're very compliant with your training goals.

Diet and exercise are intimately connected with your body. What you do to your body also reflects how you feel about it. If you're in poor shape and begin changing your habits or simply have an affinity towards taking care of yourself, that should always be commended.

Unfortunately, has there ever been an instance where someone commented, questioned, or remarked in a manner which was putting down your own efforts? It's not very encouraging when you're busting your behind.

Now, how do you handle this? What if it's occurred with more than one individual? Does it make you wrong? Are you truly wasting your time? Even more importantly, can you never change your body?

CERTAINLY NOT!

Ask yourself this, what do they know? The executive at Kodak once said digital cameras would never become popular. I wonder how that person became an executive. In the previous installment I said consistency is important in determining your success so shake off the negative Nancies.

Never thought I'd get
to use this image on the blog.

But obviously we can't avoid our loved ones that easily. A few strategies you can employ are:

• Don't discuss that subject of your life with them. If they can't respect it, they definitely do not deserve to hear about it.

• Talk to a friend who does understand you. Better yet, find an online forum community where members keep logs. Precision Nutrition's userbase has an entire section for everyone to detail their progress and encourage others. Bottom line: Find support.
  

• Blow them away with your results. Actions speak louder than words. It may take time, but they'll keep quiet after they see you.

• Speak to them about it. (More on this next week.)
  

What you shouldn't do:

• Get into a pointless argument where you won't change their narrow-mindedness.

• Admit defeat by accepting what they say as truth.
  

I believe social support isn't completely necessary when working toward your goals, but it goes a long way and is immensely helpful.

It doesn't have to be nor it shouldn't be difficult.

"First, they ignore you, then they laugh at you,
then they fight you, then you win." - Gandhi*

Four sessions down and two to go folks!

*This quote probably isn't appropriate with a picture like the one above.

Iron Resiliency, Session 3: Being Realistic

Calm down and relax.

So far, we've taken a look at the cause of negative thoughts and how to confront these inaccuracies. Today, we'll go a step further and reduce the anxiety they bring us.

Most often, when we stray away from perfection and our plan - whether it be in missing a training session or leniency in diet - we tend to be exceptionally hard on ourselves and unfortunately not forgiving enough. Feeling guilt is acceptable, but the after effect is trying to compensate by tightening up the diet even more than before or training continuously with inadequate periods for rest and recovery.

Reductio ad absurdum (Latin for "to reduce to the absurd") is the method of a pushing an argument to its very end until its illogical and becomes invalid - almost akin to disproving itself. Being realistic will serve the same purpose for our own choices.

In order to truly be realistic, there are two other things to do first, which are:

1) Imagine the worst possible outcome.

2) Imagine the best possible outcome.

For instance, take a person training for fat loss to slim down. Hypothetically, what if this person indulges one evening and has a few foods not on their diet menu? While they may feel shameful about their actions, it isn't all gloom and doom.

Doom says,
"You dare eat cake?!"

Let's run through the worst possible outcome.

• You ate a meal with too many calories.
• Because you overate, your weight went up.
• Feeling dejected, you decide to binge.
• Binging has made you balloon up and your weight to skyrocket.
• You've gained so much weight you are no longer able to do many of your previous activities.
• Since your appearance has changed significantly, you're left single with less hopes of finding someone than before.
• The severe weight gain has caused a host of other problems, such as increased blood pressure & cholesterol and put you at a higher risk for heart disease and diabetes.
• Overweight and depressed, you spend the rest of your days alone unhappy until your premature death.
  

It sounds bad, but I did say the worst possible outcome. It's time to lighten the mood and see the best possible outcome.

• You ate a meal with too many calories.
• Surprisingly, you've dropped a pound. The cheat meal served as a small break from your disciplined eating.
• Invigorated by your hard work, you attack your final phase of fat loss with enthusiasm.
• Shedding those final pounds of fat, you've sculpted your dream body.
• You've done such a great job an agent is impressed by your figure and offers you a modeling job.
• As a model, you meet an equally sexified model and get married.
• Together you both make millions of dollars and become the most famous models internationally living happily ever after.
  

But realistically? You'll overeat and your weight may fluctuate slightly if at all. A single meal won't significantly impact your body composition.

The goal of these explanations was to illustrate how absurd our imaginations can run wild when we overreact to minor situations. In reality, the most likely items to occur are the second or third bullet points. The later possibilities are very unlikely to come true.

It is also important to note that problems tend to have more than a single contributing factor, but we narrowly focus on one. Likewise, we may worry excessively on variables not within our control and ignore things we can change. Attention should be addressed to the things we can change!

Consistent behaviors will determine how successful you will be in achieving your goals. Some questions to ask yourself are:

- Are you making adjustments to your diet or behaviors to allow maximal recovery, muscle growth, and/or fat loss?
- Has your training become progressively difficult for adaptation to take place?
- Outside of your training, have you been sitting on your butt all day or being active?

Remember, the whole picture is important. One moment is not equivalent to an entire experience.

Take it easy. More in session 4 next week.

Iron Resiliency, Session 2: Challenging the Misconceived

Pause and think for a moment.

Last week I discussed certain thoughts we have about ourselves exist because of our own behaviors or because of externally situated factors that are part of the surrounding environment. As a result, these views determine our mood. Today we'll shatter those faulty notions.

The best strategy to employ is to attack the root of the problem: thoughts. Changing our thoughts alters the process and creates a different frame of mind for how we feel. While feeling bad once in a while may occur, it's crucial to realize the problem affecting us.

To do so, recognizing our thoughts will play a large role. One underlying aspect of our thoughts is how we identify with them. They can be classified as always/always me and not always me thoughts.

- The former category makes us assume that constant flaws are inherent to our character and cannot be changed. Consequently, we may give up prematurely instead of being proactive to better the situation.

- The latter group is about our behavior or feelings which can be changed. We look at the context of the scenario that contributed to the current event.

Consider the following example to better understand the differences between the two. Say one day you had a bad squat workout.

The always me thought might be, "I suck at squats" whereas the not always me thought could be "My squats weren't good today because my knees were caving in."

• The always me thought doesn't provide any reasoning within the general statement itself.

• The not always me thought allows understanding for what went wrong and gives you the chance to improve in the future (by pushing knees your outwards).

If you constantly find yourself being bombarded by always me thoughts, there is a way to tackle them. Because always me thoughts do not specify any point in time, we can use that to our advantage.

Simply gauge past performance and behavior to tear down the misconception. The one thought shouldn't be allowed to blanket an entire experience and dictate it nor should it predict future abilities.

If you've squatted well in the past, then you really don't suck at squats. Having one cheat meal doesn't diminish your entire diet. On the contrary, you've demonstrated your own discipline and willpower to maintain a nourishing lifestyle.

Thoughts happen in an instant, but they can be wrong. In the heat of the moment, a general statement can be an inaccurate observation of the entire self. Instead, it should be reevaluated and if it makes sense when compared to prior accomplishments.

Not every workout will be good and every meal won't be perfect. You won't be at peak levels all the time. However, it's important to understand one bad moment doesn't represent all moments.

It would be more conducive to your training and pursuing your goals if you don't let the small things bother you. As Lance Armstrong says,

"I take nothing for granted. I now have only good days or great days."

Make an effort to have only good or great days in your training.

And that concludes today's session. With that strategy in the bag, we'll keep it rolling next week with session 3. Stick around folks!

Iron Resiliency, Session 1: Perceptions

Is the left or right
the Photoshopped girl?

In previous posts, I've mentioned mentality is half the battle when it comes to exercise. Thoughts can influence actions to a great degree, but thoughts are internally situated [the self] and there is always more at work - namely the countering external variable [the environment]. Both factors give rise to the perceptions in our mind, but what causes them in the first place?

Self-Caused Perceptions

• Indirectly caused by your own actions.

• A bad session in the gym can inadvertently bring your own mood down because you didn't perform as well as you expected OR if you decided to skip working out altogether, you may come to regret it later (perhaps even to an excessive degree).

• With respect to diet, poor food choices or restraint in your eating can also cause guilt. The question is, "is it appropriate?" There's a difference between one slice of cake once a month versus an entire box of Twinkies once a week.

Environment-Caused Perceptions

• Typically outside of your own control.

• Comparing yourself to someone else either based on body image, performance, or ideas/beliefs.

• Does seeing someone with the figure you want make you feel inferior? Is there a justifiable reason to compare yourself to someone else? Should a reason even be warranted to compare yourself to another person?
  

• An example in the second category [performance], you see a person - of similar build to your own - squat your working weight for their warm-up. To see another person toss around what you worked hard with isn't exactly reassuring to your own efforts.

• Do media sources affect you? Such as celebrities or models on magazine covers. The popularized bodies of Brad Pitt in Fight Club or Spartans in 300 are part of a job. They had to become qualified, by improving their physique, in order to earn their income. Most people's incomes aren't dependent on their physical appearance.

• How your social circle interacts with the approach you take toward your goals [more on that in session 5] OR others' beliefs imposed on your own. If a girl starts weight training only to be told by her gal pals (who of course aren't in shape themselves) she'll bulk up. She should instead run multiple times a week despite hearing otherwise. Does that mean she's wrong?
  

It's important to note these behaviors, dependent or independent of yourself, plant certain thoughts in your head which in turn affect how you feel about yourself. They tend to revolve around on your own actions and from our environment by comparison to others in various aspects (image, performance, and beliefs).

You have to be able to detect your self getting caught in these "mind traps" and recognize it before it gets the best of you. Can you remember a time you were hard on yourself for one of the above reasons? Can you explain why it bothered you?

Even if there was a moment you felt guilty, one moment doesn't speak for all your past experiences. One slice of cake isn't a big deal if you've been keeping yourself in check the last few weeks. Someone squatting more than you doesn't undo all your hard work. Progress isn't overnight and look back at how far you've come along.

Much like the rest of life, you should expect a few bumps along the road as travel to your destination [the goal]. The important thing to do is continue forward unabated.

And that folks concludes the first session. Next week in session 2, we'll go a bit more in-depth to challenge negative thoughts. Also I've decided to write up a month long program for the series' conclusion.

But I'll explain more on that when we get there. Until next time!

A bump for Zach Krych

An Introduction to Life Skills

At first I was going to title this post, "An Introduction to Growing Cohones."

Part of the work I do for my psych lab entails running a Life-Skills Program [based off the Penn Resiliency Program]. Specifically, I partner up with another research assistant to visit a middle school and teach two small groups of 7^th graders life skills, allowing the children to - as it says on my résumé - better regulate and understand their attitudes, behaviors, and emotions.

According to the World Health Organization life skills are defined as,

"Abilities for adaptive and positive behavior that enable individuals to deal effectively with the demands and challenges of everyday life."¹

Since this series is titled Iron Resiliency, we can't proceed further if we're not familiar with resiliency. In my own words, I would succinctly define it as the ability to handle challenges and being strong-minded. I'll be adapting my lab's program to the weight trainee's experience, which includes behaviors, thoughts, their social network, and prioritization to name a few points of the upcoming discussion.

The program is composed of eight sessions, but I'll be writing six sessions and a conclusion. I've decided to cut out a small portion of the material because it's not completely necessary to include in the series.

Like last time, I'll do one post every Tuesday with it following this schedule:

Session 1 - 1/11/11
Session 2 - 1/18/11
Session 3 - 1/25/11
Session 4 - 2/1/11
Session 5 - 2/9/11
Session 6 - 2/16/11

The session titles will be revealed when the posts themselves are published each Tuesday. Additionally I'll still do one post towards the end of each week, albeit shorter and less intensive.

With that being said, drop by Tuesday to see session 1 for yourself.

¹ UNESCO, http://portal.unesco.org/education/en//ev.php-URL_ID=36637&URL_DO=DO_TOPIC&URL_SECTION=201.html
Source: Wikipedia

When Not to Exercise (Beside the Obvious)

Calm down Lou!

When should you not exercise? The answer seems pretty obvious and I'm sure you're thinking "If you're feeling ill or are injured."

Correct! But, should that be the only instance? I would have to say no.

I'd like to add another time you should forgo exercising and it isn't because of any physical debilitation.

What kind of mood are you in? Angry? Sad? Frantic? Negative feelings in general? Then either calm your mind or skip the workout and deal with the current state you're in.

How come? If you don't then you're bringing those emotions to your training session. And honestly, how attentive are we when a strong feeling is bothering us? Hardly at all. The emotion is too distracting and we're never quite at 100% capacity.

Likewise if a particular emotion is constantly experienced and brought to your workout, then you'll be associating it with your training sessions. It may be subtle, but it's there.

You don't want exercise to be a downer, but instead a good experience. Lift with a calm mind that's at peace.

Make exercise a positive part of your well-being.

Above Exercise: Beyond what you see

Besides the obvious enormous rumps.

If you take the time to look at a person's words, actions, and personality in their approach to exercise, you can learn a lot. Some details are universal, some vary across the board.

What have I come across? How about:

• People feel uncomfortable when they exercise. They need to start with the little things before moving on to bigger changes.
  

• The same feeling is met when they have to trust someone - a personal trainer for example - and even more so when having to try new exercises, which forces them out of their comfort zone. Anxiety is normal, but it shouldn't control everything. If fear was the dominant feeling, how much would a person miss out on in life?
  

• When they do take action immediate gratification is expected, or at least sooner than is realistic. Results are seen after persistent and consistent actions have been done.

• Trust and results are hard to create when there are preconceived notions already established in the mind. Knock'em down and move onward. You'll be surprised at what you'll learn and experience in the process.

• What amount of effort is a person willing to put in? Will they be attentive and listen? Will they ask questions out of curiosity rather than suspicion? Are they willing to learn more to understand why they're doing what they do?

These are all important aspects to consider. Why though?

It's a waste of time otherwise. It's a pursuit for failure.

Exercising is more than moving around to accomplish a goal. The goal is only achievable if there are no barriers in front of it.

It's above and beyond what you do in the gym.

Think first, move later.

Crouching Brain, Hidden Restrictions

Groovy lobes.

Lame title? It sounds more interesting than "preconceived notions."

One of the biggest limiting factors I noticed people have is the notions they cling to. While it's not totally wrong, there's a big loss on not seeing what you're missing out on.

Enter the aforementioned preconceived notions.

If you assume or rigidly adhere to a certain thought - such as long distance running is superior for fat loss - then you're not making the best of your time. So stepping out of the comfort zone is necessary once in a while to see if you're missing out on anything.

I'm all about efficiency in training so I do what I can to make sure I get the most done while I exercise. The simplest asset at everyone's disposal is that huge squishy brain we all have.

Mindfulness and being attentive are trump cards in the quality of an exercise session. Gauging you're movements and smoothing out the kinks is what it's all about. Time melts away and you're pretty much in the zone.

Likewise, exercise is only as difficult as you perceive it to be. If you think it's going to be gruelingly long, drawn out, horrible, and just a way to torture yourself, well guess what? It's going to suck, a lot.

Now, how do we make use of something that is making life crappy?

As simple as it sounds, think the opposite. Get a good feel for how your session really will be and map it out entirely in your mind. Be realistic and then envision going a little past what you're capable of. (check out "Mental Boost for Better lifts here)

The brain sends commands to your body and it's the conductor of everything.

It's your job to control it.

When Anna Meets Jane, part 3: The Results from a Bad Foundation

It is fun, but not whatever the hell she's doing.

Parts 1 & 2 covered the factors affecting women and fitness. The former examined the major problems, while the latter discussed slightly less direct details that are beyond one's own control.

Today, we'll take a closer look at what women do when they decide "Enough of this muffin top and these jiggly thighs, I need to take action!" and then unfortunately, simply make bad choices. First up will be exercise methods followed by nutritional approaches.

Exercise

Let's begin with a real kick in the crotch.

No way in hell do women who lift want to look like this:

"Hulk smash!"
And to answer your question,
yes, I did vomit all over my
keyboard after seeing this.

And luckily, they can't unless they inject themselves full of steroids.

BUT, despite not wanting to look like that, they follow a bodybuilder routine, meaning a body part split. You know, either one muscle a day or chest/back on one day, biceps/triceps another, legs this day, so on and so forth. These methods are employed by bodybuilders to really emphasize their muscles and get distinct muscular definition.

Perplexing eh? Often, women - as do men - choose to follow a regimen like this because it's what's most popular. It's not a program for those who want to avoid the "bulk."

It's a given people don't like to venture out of their comfort zones, so these same people do what's familiar and simple. They resort to exercises everyone else does in the gym and/or hop on a machine.

If not that, too much time is spent using weights that aren't heavy enough to elicit adaptation, meaning no progress, and train too often in the vertical plane (weight moves up & down in relation to the body, i.e., squat, curl, shoulder press, etc.). The lack of horizontal work - specifically pulls - leads to imbalances. Not to mention, your boobs may look saggier than they should because of weak back muscles (magnifies hunched posture).

And because I couldn't resist...

She look familiar to you? We've all seen
a lady like this. Just don't become her.

Also, keep in mind why lifting light weights isn't effective. If they're light, they won't require as much energy to move them. How will you burn fat? Low intensity exercise doesn't call on your body to use its stored energy - specifically, the fat you want to get rid of.

And if you didn't quite catch that,

light weights = low intensity = less fat loss

Women typically focus on trying to slim their arms, which requires less overall work. That's a small part of a total package. If a woman wants to look good to go out on the town, she won't paint her nails and be done. She'll do her make-up, her hair, find an outfit, choose accessories, and anything else us guys don't understand.

Likewise, the body needs to be treated as a whole. The bulk of the body is the torso and thighs. Effort should be concentrated there.

And oh those thighs, they are tricky. There's a lot to it, thus, better if I make a list.

• Weak posterior chain (muscles on the back of the body) creates an imbalance
  
• Women's quadriceps, front thigh muscles, are strong and become stronger with age, intensifying the imbalance
  
• Worsens since lower-body exercise focus is on leg presses, leg extensions, lunges, and squats, which predominantly train the quadriceps
• Using a treadmill shuts off the hamstrings, making the quadriceps do all the work

Pretty sucky if I do say so myself.

It's boring, but you don't
have to lie about it.

Endurance exercise itself is overused and the popular form of it is to run. Running is a sport in itself and can't be taken up thinking it leads to automatic fat loss. I'll be doing a future post on running, therefore I won't expound any further on it here.

All this usually ends up with a woman exhausted, stressed, not satisfied, wasting time & effort, but above all things, not having the body they want.

Nutrition

This is equally as important as the exercise section. What good is it to upgrade the parts of a computer (your body) if you're not going to install the proper software for it to function (food)?

I always wonder what the girl who says "Carbs are bad" and "Fats are bad" eats.

Although, it's probably not surprising she eats nothing but salads. I'm not knocking salads, but they definitely shouldn't be viewed as the solution to weight loss along with portion control.

Can't promise a carb free salad since
vegetables contain the carbohydrate cellulose.

Portion control works and is useful if a person is already eating unprocessed foods, but a problem comes about for those who continue to consume junk food. If you're scaling back the amount of junk you eat until your goal weight is achieved, it will return once you begin consuming the amount of food you were before practicing restraint.

And you become unsatisfied again. Big shocker.

But as always, it's not that simple. Yo-yo dieting is pretty common. Instead of fat being burned in a caloric deficit, muscle is broken down because the body isn't given adequate nourishment of the necessary nutrients.

To simply even further:

Less muscle = less body weight at first

Which is the primary goal, BUT because more energy is used to maintain muscle than fat and there's less muscle now...

Less muscle = slower metabolism, leading to easier fat gain

In the long run, you'll get what you got rid of plus some extra. That's not just failure, that's worse. (Epic failure sounds appropriate)

Additionally, let's not forget the time spent miserably controlling foods to eat and how much to eat. I'm also willing to bet during the decreased food intake, someone wasn't feeling all sunshine and rainbows either. Probably more along the lines of "Get the hell away from me before I beat you for that cookie!"

Honestly, I'd expect a person to be in a more depressed mood after an unsuccessful attempt and there's no telling whether they may binge or not, especially if their fitness-related actions are perceived as hopeless. After not meeting their goals, they may think "What's the point of watching what I eat if I'm not getting any results?" and proceed to chow down on anything and everything.

A smart approach needs to be taken to achieve the desired body. My dad always says think first or there's no meaning in working hard. It's good advice.

But it isn't all gloom and doom for women.

I wouldn't leave you hanging without any solutions.

Hardly. I would never do such a thing.

But of course, I need to leave something for part 4.

And on that note, I hope you all enjoyed this 3^rd installment and advise you to stay glued for the finale! In it, I'll share with you an exercise program or two and resources to start making progress.

Salad anyone?

When Anna Meets Jane, part 2: The Contribution Men & the Media Make to Create Weak Women

"I thought you were kidding! I thought it was a

joke, I even wrote it down in my diary."

Bold title of me to choose? Possibly.

In the first installment, we took a look at how women are not satisfied with their body due to changes that come about in life, as well as some interpersonal influences, that push women to exercise, but certainly not efficiently.

Today in part 2, we'll discuss subtle less known societal factors, which believe it or not, are significant themselves.

One day, my ears caught the following:

"Yeah she plays sports and is athletic, but I don't really like girls like that."

I thought it was absurd, but I didn't know the guy, so I just kept walking.

It wouldn't be a big deal, but it's not the first time I've heard such a statement. Some guys aren't attracted to a girl who takes up weight training. They either don't like muscles on a girl, think it's not part of the "proper" feminine role (whatever that is), feels it threatens their alpha male status, or some other outlandish idea.

And of course, women want to impress the opposite sex, but not in an unattractive manner (i.e., lifting weights). As a result, they either go hit the lovely cardio machines or that small area of the gym with dumbbells no higher than 35 lbs. If it's the latter, they still don't lift a weight that's heavier than a gallon of milk.

What if they venture into - gasp! - the guys' area and do real lifting? All the guys, unfortunately, stare. I'm sure that's what they were trying to accomplish. The only women their lifting like they should, and all eyes are on her. I bet that makes her feel so much more comfortable - yeah right.

All that combined with those women who believe it will bulk them up, well you could understand why they would never venture near a barbell.

What about the media? What do they do in all this?

Plenty. Models anyone? Tall, thin, and most importantly, unrealistic.

There's a large gap between what they present and what is typical of most women. If the average body weight of women has been increasing, due to improved health and nutrition, how are they suppose to look like a model? The average American women is 5'4" tall and 140 lbs., but the average American model is 5'11" and 115 lbs. These women aren't representative of the norm, but are presented as the ideal figure.

Let's not forget magazines and the images they publish. The rise of computers has allowed us to do incredible things. Photoshop however, is now used to edit photos before they are published. A great demonstration of how drastic the changes are can be seen in the following video.

Women see those magazines and want to look like that, but it's not even possible!

Television shows have the main characters as slim women. How often is the leading actress not attractive? or large? Usually, not a lot, except maybe Ugly Betty.

Ugly Betty left, and on the right, you can

see America Ferrara is hardly ugly.

Addition to that, these women in movies and TV are depicted as successful and powerful.

Advertisements try to make women feel unattractive because they're trying to push what they're selling, hoping they'll provoke women enough to buy it.

Now, we have more factors added to the previous ones mentioned last time. Exercise and health is tougher for women than it should be.

Weight training is important for women - more so than it is for men - because it offers a host of benefits, such as (taken from Science and Practice of Strength Training)

• Increased bone density, reducing risk of osteoporosis
• Stronger connective tissues to increase joint stability and help prevent injury
• Increased strength for daily activity
• Increased lean body mass and decreased body fat
• Higher metabolic rate because of increased muscle mass
• Improved self-esteem and confidence

The bottom line?

There are a lot more factors affecting women in relation to exercise than there are that affect men. Don't let them come between you and the body you want.

So just lift. Suzanna Sanchez does, and boy, does she go heavy.

Next week, part 3 will cover the common mistakes and problems that women encounter in training and diet. Stay tuned!

When Anna Meets Jane, part 1: The Underlying Problems & Beliefs Most Women Suffer From

Meet Anna Freud; my professor liked her.

This is a pretty dense post, bear with me.

In my class, we covered anorexia nervosa (AN) and bulimia nervosa (BN), but due to both having low prevalence, and I don't think any of my readers suffer from either disorder (I hope not), our focus will shift to another set of eating disorders. They're known as eating disorders not otherwise specified, abbreviated EDNOS, or also known as partial syndrome eating disorders.

They are less recognized because they don't meet full criteria for AN or BN. The problem?

50-70% of eating disorders are EDNOS. What's with this?

Well, did you know that because body-image dissatisfaction, satisfaction/dissatisfaction one is with one's body & physical appearance, is so common among girls and women that it's considered the norm? This means a significant portion of the population shows being unhappy with their physical appearance as typical.

This is awful, and unfortunately, there's more.

A type of corumination - the focus & discussion of negative feelings with peers - termed "fat talk" refers to weight-related negative body talk that occurs in peer groups, which in turn perpetuates the thin ideal. Not only are the majority of women dissatisfied, but their feelings are further reinforced by this "fat talk."

Simply saying things such as

• "Do I look fat in this?"
• "You look great, have you lost weight?"
• Commenting on what one is eating.
• Criticizing others based on weight.

"I feel fat," how often have you heard the phrase? How often has the person looked perfectly fine? I'm sure plenty of times.

And to make matters worse, these worries about appearance can be found in young children. A few facts we were given in class...

• Over half of average-weight adolescent girls have at one point in their lives tried dieting.
• In one study, almost one-third of girls (ages 10-14) were currently on a diet.
• The majority of girls who diet begin dieting before the age of 15.
• Concerns about being "fat" and high levels of body-image dissatisfaction are found in children as young as 7 or 8.
• Half of girls between 7-13 years old, and two-thirds of girls between 14-17 report often feeling "fat" or wanting to lose weight.

That's ridiculous.

Let's look at a few reasons that high body-image dissatisfaction is present.

1) Pubertal development:

• Girls experience an average weight gain of 20 lbs. during puberty. The body changes significantly during this time period.
• Interest in opposite sex leads to more concerns about appearance.
• Importance of peer relationships increase, fat talk occurs with peers.

2) Adulthood:

• Stress increases.
• Metabolism slows down later in life, and no longer able to simply eat whatever you want.
• Responsible for what you eat as you get older. Easiest options aren't always the healthiest.
• Friends eat junk, easier for you to "go with the flow" instead of choosing better alternatives

Looks bad, right? That's because it is.

Another change that occurs is in the size of muscle fibers. Men develop larger type II/fast twitch muscle fibers than women, who actually develop larger type 1/slow twitch muscle fibers. The former-mentioned are important to train in weight lifting. They allow for sprinting, lifting heavy, and doing virtually anything that requires strength. The other fibers, they're better suited for activities like long distance running.

So far we know that,

1) the majority of females are not happy with their body.
2) "fat talk" compounds the problem within a social circle
3) concerns begin young
4) changes occur with aging (physical & intra-/interpersonal ones)

Now, what does a person do when they want to improve their appearance? Either diet, exercise, or a combination of the two.

Diet will be covered in part 3, but let's look a little at exercise.

What do most women use as their form of exercise for fat loss? Usually, long distance running.
What did I say about muscle fibers? Type I/slow twitch muscle fibers are larger and better for long distance running.
How often has it led to that dream body? Most likely, not enough.

It's important to make those type II/fast twitch muscle fibers grow. But still, women don't want to take up weight training. It's the fear of bulk and having muscles that scare women. This aversion is a limiting factor for potential success.

As you can see, Rachel Cosgrove's hardly "bulky"
despite holding 225 lbs. in that picture.
(click the image for the original article)

Where's this perception of bulk come from? Chances are because muscle is usually added before fat is shed - creating more total mass - and the fact that muscles become bigger during a workout session.

It isn't that simple to become hulkish, as in bodybuilder-like (despite women following bodybuilder routines, more on that in part 3).

I'll end this first installment on a simple note.

In one word, what is the function and purpose of the muscular system?

Movement.

And movement encompasses an array of motions outside just running.

Also keep in mind, this doesn't include every single female individual. There are women who train hard, eat wholesome foods, and aren't part of the majority that are stuck in a rut.

Hope you all enjoyed part 1. Stay tuned for part 2 next week, where I'll go over how men and the media play a role in this big picture.

An introduction to women in relation to fitness, society, and why the perfect body is so hard to achieve

Think of the title almost as an abstract to a paper. The purpose of this post is to lay out the structure of the upcoming 4-part series "When Anna Meets Jane" I mentioned last post.

My child psychopathology class spent 2 lectures on eating disorders, which affects our society more than we know.

My goal is to discuss and go over what I learned, as well as connecting it to women and the approach they take towards diet & exercise. Additionally, I'll take a look at the role of others - men & the media - in regards to how they reinforce negative behaviors/habits for women, that in the end, only do more harm than good and create unrealistic ideals & goals.

I'll do one post every Tuesday, with it following this format:

1) 12/29/09 - Part 1: The Underlying Problems & Beliefs Most Women Suffer From
2) 01/05/10 - Part 2: The Contribution Men & the Media Make to Create Weak Women
3) 01/12/10 - Part 3: The Results from a Bad Foundation
4) 01/19/10 - Part 4: A Start to the Right Path

The titles aren't set in stone, but that should give you an idea of each post.

For any guys that read my blog, don't worry, I haven't forgotten about you. I'll still be doing an additional post near the end of the week.

The first post as you can see will be this Tuesday, and I hope you all stop by to read it!

Down the Road

Today, finally, I'll be discussing the Solomon-Corbit model I learned from my Conditioning & Learning class. More specifically, I'll talk about how it relates to the foods you eat and exercising. This will be lengthy and sound confusing at first, but keep reading and you won't have any trouble at all when you're through with this post.

First, let's take a look at the two graphs we'll be using, define what everything means, and go over the areas of relevance. Click both to enlarge them and give a quick glance.

What's all this mean?

1. US stands for unconditioned stimulus, meaning item you're interacting with
2. Zero/0 is neutral feeling, basically, no interaction
3. Plus/+ is the first set of feelings felt with from the US
4. Minus/- is the after effects of plus/+
5. A is the magnitude of feelings elicited by interaction with the US
6. B is the magnitude of feelings elicited by the interaction with the US after it's done

Yes, I know, sounds like "blah blah blah." Just keep #'s 1, 5, & 6 in mind.

Now, what's the importance of each graph? Well, as you can see, the first one says "first experience" and the second graph is labeled "hundredth experience." We also can see that,

A₁ area > A₁₀₀ area

and the opposite is true for B.

B₁₀₀ area > B₁ area

Good so far? If not, take another look at the graphs and read what I said about the areas again.

What is the significance of all this? It makes no sense whatsoever, but that's why we give examples.

You try soda for the first time (the first experience), and boy is it tasty. That first sip is good. You drink the entire glass, which of course, takes several sips. Notice in the first graph, your initial taste correlates with A₁. It goes upward, but only to a certain extent. Also, every subsequent sip doesn't cause you to enjoy it as much as the first. The pleasure derived trickles downward, and eventually ends, meaning the soda has been finished.

B₁ indicates wanting more soda, but unfortunately, you don't and it isn't a big deal. Some times passes, you forget all about the soda after a while and you could care less if you had more.

Say, in the next 2 months or so, you have had another 98 glasses of soda, making a grand total of 99. What does the graph look like when you're drinking that 100^th glass of soda.

Examine the second graph again, the hundredth experience. A₁₀₀ is noticeably smaller, while B₁₀₀ has grown.

Drinking that glass of soda isn't nearly as satisfying as that initial sip. Gratification & pleasure is much lower, while the after effects are high. The craving for soda is intense now, and you want more. It bothers you that you don't have any to drink despite going through the same amount you had the first time. The desire for it lasts longer and is strong.

Clearer now? No? Another example? Sure buddy!

You get a new job and decide to eat fast food for lunch since it's close & cheap. You get a sandwich, a mighty tasty sandwich you note. Loaded with mayo and fried, but who cares, you're still new at work and trying to learn.

Fast forward to your 100^th sandwich. Despite knowing about other options nearby, you still eat that sandwich, but it's not as great. You don't even know why you eat it, ack! You head back to work, but all you can think about is eating that sandwich again. But why? It doesn't even taste too great anymore. You have created an addiction, oh no!

But, this doesn't graph always mean doom and gloom. "Hm" you say? Yep, another example, 2 of them to be precise.

Enter weight lifting. Everyone who's performed any type of strength training knows how much effort that first session takes (A₁). But, you somewhat enjoyed (B₁) being active .

100^th time in the gym. You get through the workout much easier (A₁₀₀) than your very first time in the gym. Heck, now you actually look forward to your next exercising session (B₁₀₀).

What about changing your diet? No fried foods, plenty of vegetables, fruits, water, and just wholesome foods that will do your body good. That first day is difficult (A₁), but you get through. On the bright side, didn't daydream about (B₁) junk food as much as you thought.

100 days of this new eating style. You get through the day easily (A₁₀₀) and you don't even think about junk food (B₁₀₀). Congratulations you sexy beast!

All clear now? Was it worth the read? I hope so.

So, all in all, I just wanted to share something I thought was neat from class which could be applied to anyone's diet and training.

When you make a new choice, think about whether or not there will be a 100^th experience and how it will really affect you. Is it going to be good? bad?

Think down the road, is it worth it?

And feel free to ask questions if there's something you're curious about or still don't understand.