Updated 20 things I’ve learned

Steve Payne — Wed, 08 Sep 2010 11:14:45 +0000

I first made this list on August 3, 2008. In that time since I have come to realize and appreciate several things. As stated then, as well as now, here is an abbreviated list of some of the things I’ve learned in the thirty plus years I’ve been involved in the health and fitness industry.

Please bear in mind…this is a partial list.

20 plus things I’ve learned over the past thirty years…

1) Eat right (clean) 90 percent of the time. When you do, good things happen, like: lower blood pressure, muscle gain and preservation, bone density, fat loss, connective tissue strength, increased endurance, etc. Our bodies have to process a load of crap from the environment every day. Why would you want to complicate that by shoving garbage down your throat on a regular or consistent basis?

2) Train hard…and smart. In the words of Joe Namath, “If you aren’t going to go all the way…why go at all?” Most folks don’t have the look or health they want because they aren’t willing to do the work necessary to achieve their dreams. Period. You think Angelina Jolie, Megan Fox, Brad Pitt or Sylvester Stallone have those physiques by accident or just pure luck?

3) Lift heavy weights with good form. The body is meant to work, so just do it. And ladies, this means you too. You won’t get big and bulky…that’s a lie. You will get lean, strong and toned, however and probably have to buy a new, smaller, wardrobe…too bad…

4) Train often. It doesn’t have to be a long, drawn out affair. 15 to 20 minutes per day of intense, intelligently designed and solid training can have long reaching benefits. It’s the intensity, not the duration that is so vitally important. And by intensity, I mean lifting heavier weights…

5) Lift as much weight as possible with good form for as many reps as you can. Forget counting reps. Simply focus on strict form and technique and let your body do what it is Divinely constructed to do. Our bodies have phenomenal potential, beyond what many would ever believe they are capable. But it takes desire, dedication, consistency and effort.

6) Use a variety of multi-joint movements…often. “CURVES” doesn’t offer this…sorry. And most personal trainers are blatantly ignorant of its necessity. The body craves variety. Do not allow your training to stagnate with mundane and boring routines. And DO NOT train like a bodybuilder, unless you want to walk like a zombie, look like a freak and hurt from a multitude of muscle imbalances. Also, circus acts in training are out…just thought you should know.

7) Eat foods in their natural, unaltered state. You know… like God made it. You can’t get better than that. When you find a tortilla tree or 7-Up river, call me and we’ll stuff our gullets from them. But until then, eat like you find it in nature and you’ll stay healthy for a long time.

8. Drink clean, filtered water from a glass or metal container frequently. Plastic contains PCB’s (bad stuff that do bad things in the body) so avoid them as much as possible. That also doesn’t mean carrying around a water bottle like it’s an I.V. drip. Just drink a little at frequent and various times throughout the day. And how do you know when you’re well hydrated? Measure the color of your urine against the chart here. (photo courtesy Jeff Cavaliere at http://www.sportsnutritionhq.com)

Photo courtesy Jeff Cavaliere

9) Variety. I’ve even heard it’s the spice of life. Take a different route home from work occasionally. Eat at a different spot on the table at home. Read a book instead of watch TV a couple of nights a week. Shake things up. Stimulate your senses. Nothing crazy or irreverent; just a little out of the norm so as to break the routine and keep things fresh.

10) Laugh often and loud. I’ve heard someone say it’s the best medicine. I’ve begun to watch YouTube videos lately from various stand-up comedians just so I get in a good laugh that day.

11) Go to church. It’s a place to learn about life, joy, love and to remind you that you’re not the center of the universe. We’re meant for fellowship and camaraderie. Luciano de Crescenzo once wrote, “”We are each of us angels with only one wing, and we can only fly by embracing one another.”

12) Hang out with true friends. People who can, and will, tell you “like it is.” People you can discuss any topic with without fear of rejection, judgment or abandonment. I have many acquaintances, but only 5 true friends: my wife, Jimmie T., Steve H., Eddie Mc, & Michael A. I learned a long time ago that the easiest thing to be in the world is you. The most difficult thing to be is what other people want you to be. True friends won’t put you in that position.

13) Love your wife/husband. Like you mean it. Remember…the kids are watching. I didn’t always do this and regret it deeply. I do it now.

14) Be nice: it doesn’t cost a dime to do so. Former Cincinnati Reds coach Sparky Anderson said this after a game I was watching some 35 plus years ago and I’ve never forgotten it. Leo Buscaglia said it best, “Only the weak are cruel. Gentleness can only be expected from the strong.”

15) Buy good wine and enjoy every drop. With friends or loved ones it tastes even better. Water-2-Wine in San Antonio has the best I’ve ever tasted. We’re wine club members and have been for several years, so what does that say?

16) Read God’s Word as though your life depended on it. Believe it or not, it does.

17) Tithe and watch what happens. The only time in Scripture we are told to test God is in this manner. I dare you to try and “out-give” Him. Seriously…give it a shot.

18) Tell the truth…always. It’s cheaper in the long run.

19) Practice what you preach. I’m still working on this one.

20) Be a friend. To your wife or husband, an animal, people you know and meet. It’s the surefire way to make a friend. It’s amazing to me that I can give away as many smiles and love as I want and never run low or out of supply.

21) Nobody wants to lose “weight,” despite what they may say to the contrary. Weight implies the number on the scale. What people really want is to lose size, and that equates to fat. What they want to gain is a better self image, health or feeling of confidence. The sticking point between the two is often a root of bitterness, frustration, pain or anguish. I’ve learned over the years that are 2 to 3 keys to my helping people succeed with their goals. I need to know: 1) The things people are comfortable with sharing. 2) I often need to draw out tactfully and gently the things they are uncomfortable with sharing. For safety sake, for training design sake or just to help hold them accountable, but never to embarrass. 3) I must figure out the things they can’t or won’t tell me. This is often the “pink elephant” in the room that stops them from realizing success, but once dealt with opens the flood gates of accomplishment and triumph.

22) Nobody cares how much you know unless they know how much you care. ‘Nuff said.

23) Give more than is expected. Go that extra step. “Pay it forward,” if you will. And while you’re doing it, don’t let the right hand know what the left hand is doing. Bragging just cheapens the experience, for you and for those the act benefits.

24) You can’t please everyone. So quit trying. Bill Cosby said it best, “I don’t know the secret to happiness but I know the secret to unhappiness is trying to make everyone else happy.” According to Abe Lincoln, “People are about as happy as they make their minds up to be.” Make your mind up to be happy and then go about your day with that attitude. Some will like and some won’t. Oh well…that’s life. Like Dr. Seuss said, “Be who you are and say what you feel because those who mind don’t matter and those who matter don’t mind.” Smart guy, ol’ Doc Seuss…

25) If I’d know how much fun grandkids were I’d have had them first. I know its cliché, but it’s so true…

I’d love your comments on this.

Steve

Six steps to managing your weight for life

Steve Payne — Sat, 24 Jul 2010 18:44:29 +0000

If you’re one of a select group who is attracted to the concept of “looking like you work out” or want to wear your look like a walking billboard, prepare to take six basic, but necessary, steps to realizing that target.

Bear in mind, these are simply the bare minimums of possible triumph and each person is different. An understanding of this fact will help you to fine tune your own goals which might necessitate a few more, or less, procedures.

You simply must ingest fewer calories than you use, or in other words create a caloric deficit. Failure to comprehend this one will result in little to no success whatsoever in your goal of fat loss. You’ve got to become a human inferno and burn calories like mesquite wood in a fireplace.
Plan ahead. Short of a miracle, the most proficient technique for bringing forth this “loss” is through a combination of intelligent, well-planned nutritional actions and smart exercise program selections.
Focused, supportive eating. Lean proteins, fruits and vegetables should make up the greater part of your dietary framework. Starches (both simple and complex) and refined carbohydrates of any kind must be kept to an utter minimum. Drink water consistently and frequently while striving to eat 4-6 small meals a day. In doing this you will assist your body in regulating your blood sugar levels as well as reinforce your plans for a solid, nutritionally complete eating regimen.
Smarter AND harder training. As far as training goes, use interval training and resistance training designed to increase your metabolic capacity to complete the ultimate level of gains for your hard work. In doing so you will also make the most of your time and effectiveness. Remember this: extended bouts of slow aerobic activity just can’t get the job done as far as calories burned now, especially when your desire is fat loss. What does that kind of innefficiency look like? How about 30 minutes of time on an elliptical trainer at a constant pace or a 2 mile walk at 3.0 miles per hour on a treadmill. And when you lift weights, always use a success producing routine, like multi-joint movements (squats, rows, pushups, etc) and full body routines if your ultimate goal is fat loss.
Frequency of effort. You will see amazing results when you train a minimum of six days a week. How do you do this? By performing three days of interval centered cardio and three days of strength training using free-weights, bands, body weight or some other type of resistance.
Real food is the key. When it comes to supplements, remember this: supplements are exactly what they say they are…supplements to sound nutrition. In reality, there are very few (like in almost nothing) supplements out there that will have measurable impact on your physique. Sucks to be you, right? Don’t despair completely, however. There are a few that can potentially boost your metabolism somewhat, or give you a shot of energy down the stretch. This isn’t a given, so don’t get your hopes too high. Even though these have some value, when it comes to “rubber meets the road” measurable numbers in the form of fat lost, they simply do not carry much weight. (no pun intended) However, that doesn’t negate the possible necessity of taking some on a consistent basis. Multivitamins and fish oil fall into this category. They’re great, but they generally target your overall health. Protein powders and/or meal replacement supplements have a spot in your regimen, but really in the realm of expediency and ease of use. Most are nothing more than high quality food, so why not just eat that instead?

There you have it. The basics of fat loss maintenance. Follow these guidelines and see what “magic” takes place in your physique.

Steve

The Best Fitness Group Training in San Antonio » Bear In Mind

Updated 20 things I’ve learned

Six steps to managing your weight for life