Happy Memorial Day Weekend! 🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸🇺🇸
It's weekends
like these that allow us to appreciate the things we have in life. To take a step back and realize, those little things, those little disagreements, those other peoples lives that you don't know...don't matter in the grand scheme of things. Look at the big picture. Thank you to all of our Veterans. You have done something that 99% of people wouldn't think of doing - risking your life for your country👏🇺🇸.
Reflecting on this weekend and the fact that I turned 33 years YOUNG last week made me think I should look back on my fitness career. I've been in this industry for over 10 years now (woah!). I've seen a lot. I've also changed my mind on a lot. So I'm going to give you a list of 10 things that I've changed my mind
on since being in the fitness industry. This will be a two part series since I don't want this email to be sooooo long. I'll share 5 with ya this week and 5 next week!
- Eating junk food, fast food or any type of crappy food automatically makes you fat. I used to preach to people to stop eating all types of crap because that
will just turn into fat. Little 23 year old uneducated Nick didn't understand that it's calories in calories out. So why you may not feel well eating junk food, if you eat too much of it, you will gain weight, if you eat junk food but stay in a calorie deficit, you will lose weight. You'll just feel like crap from eating crap and thats not very sustainable. Calories in calories out always will always rein supreme.
- Fasted cardio burns more
fat. WRONG. Getting up and doing cardio before you eat in the morning is great...if you like doing that. We used to think that you would burn more fat this way. Nope. You burn most of your fat by just walking around all day. So go on some walks!
- You need to lift weights 6x per week. HA. I would have saved myself SOO much time 10 years ago. I used to lift 6 days per week. I would do body part splits and really fatigue myself. I
wasn't recovering enough. I was exhausted by the 4th lift of the week because I had no days off in between. Lifting 4x per week is the sweet spot now, I believe, for MOST people.
- You NEEEEED a protein shake the second you walk out of the gym! Pshhhh. Again, would have saved myself a lot of time...and stress. My friends and I would think that the second we are done at the gym, we need to get protein in our body to begin protein
synthesis. Well, protein synthesis (the act of building muscle) happens over night. Just get your protein in throughout the day. You'll typically be hungry after you workout so this is a good window to ingest some. Remember, aim for a gram of protein per body weight per day.
- Walking doesn't do anything. HA. HA HAAAAAA. I think you ALL know my stance on walking these days. Walking is the easiest form of cardio. It's the easiest way to
burn fat, burn calories and be able to do it for a really long time. I thought you needed to do more high intensity stuff to burn fat. No. Simply no. Just go yo' steps in. 10K + per day and you're gooooood.
Next 5 coming
in next weeks Sunday Funday newsletter!
Have a nice weekend!
