Episode 92. Diet Mentality Insanity vs The Science of Metabolism

Episode 92. Diet Mentality Insanity vs The Science of Metabolism

★★★★★
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Show Notes

Most diets are marketed to sell products—books, supplements, meal plans—but are rarely based on how the body really works. Scott references a UCLA Newsroom interview with UCLA psychologists, Traci Mann and Janet Tomiyama, where they discuss their research “Dieting Does Not Work” into dieting and rebound weight gain.

Find this episode’s referenced books and programs below at the LINKS & RESOURCES section and make sure to check Scott’s e-Book Library for more topics and courses.

 

“If dieting doesn’t work, then what does?”

 

  • Researchers analyzed 31 dieting studies, not specific diets. They found dieters typically lose 5 to 10 percent of their starting weight in the first six months, but at least one-to-two-thirds regain more weight than they lost within the next four to five years… the actual number may be even higher.
  • Almost all Before and After pictures show the dieter too soon in the “After” picture. Accurate Before and After photos shows the person Before and then years “After”, not Before and “During” pictures.
  • Diet studies are often biased. According to Mann: “Although the findings reported give a bleak picture of the effectiveness of diets, there are reasons why the actual effectiveness of diets is even worse.”
  • Dieting is actually a reliable predictor of future weight gain; the downsides of dieting far outweigh its risks.
  • Evidence shows that dieting and rebound weight gain are linked to cardiovascular disease and other illnesses.
  • Scott clears out the common question: “Isn’t the Cycle Diet just another diet?” No, the Cycle Diet is an eating strategy that supports a healthy metabolism, and adds joy back into eating.
  • Do you think that you may have food and eating issues (or know that you do)? Download free content here to get you on the path toward permanent weight loss. http://scottabelfitness.com/foodissues

 

LINKS & RESOURCES

 

Answer this questionnaire and get free Tips and Exercises
http://scottabelfitness.com/foodissues

 

UCLA Newsroom Report
Dieting Does Not Work, UCLA Researchers Report

 

Scott’s Featured e-Books (Find hard copies at Amazon)

Metabolic Damage and the Dangers of Dieting

The Anti-Diet Approach to Weight Loss and Weight Control

The Cycle Diet

Understanding Metabolism

Beyond Metabolism

 

Follow Coach Scott Abel

Main Website
Books, Workout Programs, Mindset Strategies and More

Facebook
Posts, Tips, Recent Activities, and Live Sessions

YouTube
Webinars, Exercises, Thoughts and More

 

Courses and Programs

The Cycle Diet Program

The Hardgainer Solution Program

Great Glutes Circuit Protocol

The Busy Woman’s Tighten and Tone At Home Program

	
	
	

Episode 91. JP’s Transformation: Cheat Days and Permanent Weight Loss

Episode 91. JP’s Transformation: Cheat Days and Permanent Weight Loss

★★★★★
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Show Notes

Scott and client JP talk about how he lost 100 lbs. permanently, what life is like now that he has a sculpted physique and enjoying the Cycle Diet. JP takes questions from the listening audience.

 

You can get a FREE week’s worth of Hardgainer Solution Workouts at:

hardgainersolution.com/free

Hardgainer Solution is the program JP used for much of his transformation. (The full course includes 80 workouts, information on reading your own biofeedback, meal plans, and more.

(…and yes: JP signed up too!)

Achieving a Successful Physique Transformation

 

  • JP—6’3”, 260 lbs.—began his weight loss and physique transformation in 2014 when he joined Scott as a client. He now weighs in the high 160s.
  • JP seldom weighs himself; he uses the mirror and how his clothes fit as feedback. He’s kept the weight off for years.
  • Transformation should never be about scale weight, but where you function best metabolically and health-wise.
  • Scott carefully navigated JP through the weight loss to avoid damaging his metabolism. Previously very-overweight people tend to regain their weight.
  • As a Fireman, JP prepared his “Cycle Diet” meals in advance and kept them at work, where his co-workers weren’t exactly healthy eaters.
  • He used the Cycle Diet to lose the weight and adopted it permanently as his eating strategy. He loves cheat days when he can “eat like a kid” but also enjoys the healthy whole foods and portion sizes of the regular non-cheat days.
  • Scott: “JP was very coachable”, willing to do what it took to lose and keep off the weight. JP credits his discipline and willingness to sacrifice as key to making his physique transformation possible.
  • Weight loss came first; pysique development followed. Scott assigned JP a resistance training routine that helped propel his physique transformation.
  • JP particularly likes Scott’s Hardgainer Solution (HGS).

 

LINKS & RESOURCES

 

Get a free week’s worth of Hardgainer workouts
hardgainersolution.com/free

 

Scott’s Featured e-Books (Find hard copies at Amazon)

The Hardgainer Solution

The Cycle Diet

Understanding Metabolism

Beyond Metabolism

Metabolic Damage and the Dangers of Dieting

 

Follow Coach Scott Abel

Main Website
Books, Workout Programs, Mindset Strategies and More

Facebook
Posts, Tips, Recent Activities, and Live Sessions

YouTube
Webinars, Exercises, Thoughts and More

 

Courses and Programs

The Cycle Diet Program

The Hardgainer Solution Program

Great Glutes Circuit Protocol

The Busy Woman’s Tighten and Tone At Home Program

Episode 90. Zen and New Year’s Resolutions (Part 2)

Episode 90. Zen and New Year’s Resolutions (Part 2)

★★★★★
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Show Notes

In this segment Scott offers advice on how to successfully achieve weight loss and fitness goals through a Zen mindset.

Don’t forget to check out the free bonus exercises from Scott’s new course The Busy Woman’s Tighten and Tone Program.

 

“Don’t have resolutions; just be resolute”

 

  • Women struggle more with fitness-related issues than men do because of judgment, self-esteem or validation.
  • To try to prove one’s self worth is to lose it. Self esteem is lived not strived for. According to the Zen approach, wanting [self-esteem] produces suffering.
  • The fitness industry tries to make fitness complicated, and it’s not. The Law of Reverse Effect (explained in part 1) validates this fact. “The truth is simple; and simplicity is the truth”.
  • Consumers “honeymoon” on vogue fitness trends, moving from program to program when success eludes them.
  • In ownership of behavior, “blame” never enters the picture. Remember this: Blame = “Be Lame.”
  • Success depends on habits. It takes a habit to change a habit. As Scott quotes: “If you always do what you’ve always done, you’ll always get what you’ve always got.”
  • It’s Important to cognitively reframe. Ask yourself, “What would my better self think or do right now?” This begins the process of cognitive reframing. Choose to be your better self.
  • Turning work into play [makes goals more attainable]. To explain this positive Sawyer Effect, Scott uses the example of Arnold describing the pump as having an orgasm in the documentary “Pumping Iron”.
  • The achiever’s mind isn’t full of clutter. Giving oneself too many options leads to poor decision-making as a result of its contradictory nature. “A clutter-free mind leads to clutter-free actions and behavior.”
  • Seeds of discouragement can never take root in a grateful heart. Gratefulness lays the groundwork for achievement.
  • Fear is a terrible motivator when you’re afraid to not have a specific goal. The non-goal “goal” of Zen is not having an specific goal. You just make a decision to “do” something.
  • You don’t “get” inspiration; you inject it into the process.
  • The Busy Woman’s Tighten and Tone at Home program (just released) is a great place to start making a physique transformation, and it’s doable in real life situations.

 

LINKS & RESOURCES

 

Busy Woman’s Tighten and Tone at Home
Free Exercises Here!

 

Scott’s Featured e-Books (Find hard copies at Amazon)

The Busy Woman’s Train at Home Program and Diet Strategy

The Mindset of Achievement

Zen Fitness, Tao Health

The Anti-Diet Approach to Weight Loss and Weight Control

The Hardgainer Solution

Understanding Metabolism

Beyond Metabolism

 

Follow Coach Scott Abel

Main Website
Books, Workout Programs, Mindset Strategies and More

Facebook
Posts, Tips, Recent Activities, and Live Sessions

YouTube
Webinars, Exercises, Thoughts and More

 

Courses and Programs

The Cycle Diet Program

The Hardgainer Solution Program

Great Glutes Circuit Protocol

The Busy Woman’s Tighten and Tone At Home Program

Episode 89.  Zen and New Year’s Resolutions (Part 1)

Episode 89. Zen and New Year’s Resolutions (Part 1)

★★★★★
Enjoying the Podcast?
« CLICK HERE » to leave us a review and rating!

 

Show Notes

This is a new year…or is it? Are New Year’s Resolutions consistent with a “Zen” mindset? Coach Scott Abel discusses why they’re not.

Coach is getting ready for the official launch of his new course The Busy Woman’s Tighten & Tone Program by presenting a glimpse of free bonus exercises.

 

Why Zen and New Year’s Resolutions would be a contradiction

 

  • If you are beginning each year with pretty much the same weight loss goals or physique transformation goals and the same self-image issues, then your physical/workout process is likely not the issue. The issue is one of thinking strategy which, as Scott has stated on many occasions, are often “stinking tragedies”.
  • “What is gained and what is lost?” if after a time all thoughts go back to negative self-image issues, and the circle begins again.
  • Be conscious of your choices. Don’t forget that habits are born from choices. Also, be responsible for your actions: own your behavior. Habits mature, and are strengthened in actions.
  • “Want” is at the root of all suffering. Your New Year’s resolutions are almost always reflective of “want – don’t want”, and so, If you’re always wanting, you will always be unhappy.
  • Try to catch yourself in “I want – don’t want” thinking. For example: Do you really long for the goal of being “not fat”, or rather to how you’ll feel if you aren’t?
  • The Law of Reversed Effect states that the harder the effort to succeed, the more likely is the inevitable failure.
  • Mental and emotional fitness are important to attain sustainable physical fitness. Only a passion for the process eliminates want-suffering feedback loops. Love of the process makes success more attainable.
  • The Sawyer Effect: Mindset that turns play into work and vice versa. Make goals a playful challenge and not an obligation.
  • Always Remember Scott’s famous quote: Quality of Mindset determines Quality of Achievement.

 

 

LINKS & RESOURCES

 

Busy Woman’s Tighten and Tone at Home
Free Exercises Here!

 

Scott’s Featured e-Books (Find hard copies at Amazon)

The Busy Woman’s Train at Home Program and Diet Strategy

The Mindset of Achievement

Zen Fitness, Tao Health

The Anti-Diet Approach to Weight Loss and Weight Control

The Hardgainer Solution

Understanding Metabolism

Beyond Metabolism

 

Follow Coach Scott Abel

Main Website
Books, Workout Programs, Mindset Strategies and More

Facebook
Posts, Tips, Recent Activities, and Live Sessions

YouTube
Webinars, Exercises, Thoughts and More

 

Courses and Programs

The Cycle Diet Program

The Hardgainer Solution Program

The Busy Woman’s Tighten and Tone Program

Episode 88.  Ask Me Anything: An Open Discussion with the Coach

Episode 88. Ask Me Anything: An Open Discussion with the Coach

★★★★★
Enjoying the Podcast?
« CLICK HERE » to leave us a review and rating!

 

Show Notes

Scott takes questions from his audience about workout program design, food and eating issues, fat loss, and other fitness-related topics.

 

Highlights from the Discussion

 

  • Workout journals: People tend to record the wrong things, often just in numerical values. It’s better to record qualitative biofeedback, not quantitative such as weights, reps and sets, because these numbers won’t be meaningful six months from now.
  • Treat your workout journal like a diary. Record things like energy level, workout felt easy, workout felt hard, etc. Workout journals including just reps and sets would be like a diary that includes facts only, such as got up at 6, brushed teeth, went to work, etc, thus lacking substantial info.
  • Don’t think about what you’re not supposed to think about. Telling yourself “don’t think about zebras” only makes you think about zebras. Likewise, thinking about dealing with a food issue only makes you think about the food issue. This causes your brain to focus indirectly on the thought, so, to focus on what not to think about only makes you think about it.
  • Supplements aren’t necessary if you’re eating healthy. This is well documented in many medical [and nutrition] research papers.
  • Appetite suppressants are a bad idea. They interrupt your body’s biofeedback.
  • The scale doesn’t tell you what’s actually going on with your body. For instance, scale weight loss could be from water weight loss, and not from a sustained weight loss. The mirror doesn’t lie [neither does time].
  • When training for physique, designing a program around what produces the best pump makes sense.
  • “If you always do what you’ve always done, you’ll always get what you always got.”
  • There’s no need to go to the gym twice a day. More is not always better.
  • Fitness lifestyle should be fun. Ask yourself, “what is this lifestyle doing for my life, or what is it doing to my life?” Fitness should be a lifestyle, not a life.
  • Motivation is like an unseen muscle: it requires exercise [and discipline].
  • Caffeine pre-workout is a good idea and well documented in the literature.
  • The Hardgainer Solution is an excellent program for physique trainees who travel, as well as trainees over 50.
  • Getting ripped isn’t a result of a workout program; it’s a result of diet strategy. But you have to feed metabolism. You can’t out-train a poor diet.
  • Accept challenge instead of fighting it. How you meet resistance determines your outcome. Think about resistance as life; the pressure of it getting to you and how you interact back can change you forever, but you can always transform for the better and even life (your perspective of it) while preserving your essence.

 

LINKS & RESOURCES

 

Scott’s Featured e-Books (Find hard copies at Amazon)

The Abel Approach

The Hardgainer Solution

Physique After 50

Beyond Metabolism

Understanding Metabolism

Metabolic Damage

The Cycle Diet

 

Follow Coach Scott Abel

Main Website
Books, Workout Programs, Mindset Strategies and More

Facebook
Posts, Tips, Recent Activities, and Next Live Sessions

YouTube
Webinars, Exercises, Thoughts and More

The Cycle Diet Program

The Hardgainer Solution Program

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