Blog
128. More minimum effective dose
By: Michael Beiter
Why do nearly 90% of people regain the fat they lost from a diet within 3 to 5 years?
The means of the diet were unsustainable.
Particularly the dose of dietary restriction.
"You shouldn't little or no carbs." - Keto.
"Dietary fat is bad for you, don't eat it." - Low fat diets.
"Gluten and sugar are your worst enemies. Avoid all foods with them." - Anti gluten and sugar craze.
"All fast and processed foods are garbage. Whole, unprocessed only." - Whole,...
127. What's awesome? Not what's awful.
By: Michael Beiter
"I need someone to be on my ass and tell me I'm a fat fuck and that I need to eat better and work out more." - Inquiring client
Too many people think this is what they need. It's not.
If you're going to have any shot at changing your behavior for more than just a few weeks you need to realize people don't change in response to being told they suck.
Don't get me wrong, I've tried. I used to provide scathing feedback and pointed out all the things that...
126. Time, emotions, boredom
By: Michael Beiter
I had coffee with one of my friends today. She contracts work with me too.
We met nearly a decade ago when her mom was a client of mine and introduced us. At the time she was a runner and finishing up her postpartum from her second kiddo. We started working together and she got into weight lifting and eating right.
As they say, the rest is history.
She is a model of health and fitness. She is so well versed she coaches others in her garage gym and as...
Podcast S1 E2 - 8 year Veteran Kelly Zwald, 40, 13.8% BF
1:30 - 8 year vet Kelly Zwald
2:15 - Time stamps
5:00 - Fitness business building
6:00 - 6 degrees of Carroll Iowa
7:30 - 13 % body fat - Kelly’s lowest ever
9:20 - Subjective fitness
10:30 - Lifting as exercise base
11:30 - Society of more
12:50 - Genetics and focusing on what you can control
14:00 - Phases of skill development
16:45 - Transfer of our principles to other areas of life
18:45 - Make a decision and stick to it
20:30 - The mother of all fatigue is indecision
21:00 - Data...
125. I over ate. Now what?
By: Michael Beiter
"Hey Mike. I binge ate yesterday. I feel super guilty and wanted to be honest."
I got this message from a client who is working with me to lose body fat.
It is not the first time I've received something like this and certainly won't be the last.
Here are some steps to take if you over eat.
First things first. Knowing that you over ate is a big deal.
One of the biggest issues facing dieters today is unawareness. Most people have no idea how much...
124. Podcast 7 - Aaron Hornbrook 5 year case study and interview
Aaron Hornbrook has been a friend for close to a decade and client for nearly 5 years.
He has extensive experience in fitness. Him and I both got started in similar ways with fitness. We have evolved together and this interview contains great information about both eating and exercise. It's especially important for novices inquiring about how to go about nutrition and fitness as well as those who are a few years or more into practice and wondering how to transition to a sustainable...
123. Podcast 6 - Aaron Carlson 4 years of work interview
By: Michael Beiter
We start talking about Netflix before we get into the intro to this amazing fella.
Aaron has worked with me for 4 years. His accomplishment are long:
• Paid for entire program with supplement savings
• Went from constantly hurt, fatter, and weaker to sub 10% body fat, uninjured and not sick ever since beginning here
• Has strung together multiple 400+ hour years of exercise
• Logs every food he eats despite initially being ambivalent and hesitant to be...
122. Podcast 5: Hunger, goals, and peanuts
By: Michael Beiter
Q: I'm hungry eating 1500 calories daily. Should I slow down my fat loss and increase the calories or adjust my food choice?
A: Hunger is necessary experience for deficit dieting
Often mistaken for boredom, anxiety, fear
Eat more vegetables with meals and as snacks, they are free food
Eat quality fats like nuts and olive oils
Fish, lean proteins, casein protein powder
More fiber, whole grains
Less sugar and artificial sweetners
Q: Is having 6 pack abs a good...
121. 4 years of work - the result?
My client Amy and I just had our 4 year anniversary.
120. Podcast 4 - New carb research and learning to fail
By: Michael Beiter
There was a new study published in the British Medical Journal that found consuming a high number of refined grains like croissants and white bread is associated with higher risk of major cardiovascular disease, stroke, and early death.
F.A.I.L = first attempt in learning.
Failure is information that can be used to make future decisions. Life is like an experiment and approaching it with the idea that you are going to modify your behaviors based on the...
