With @mydrunkkitchen‘s new video, and my inbox blowing up with questions since all my friends know I used to be / still am a personal trainer, here are my best tips and resources for getting started:
Question #1: Do you need a gym?
Nope. There are hundreds of bodyweight exercises you can do at home.
Question #2: How do I add muscle / look toned?
There is no such thing as “toning” a muscle. You’re either gaining size or losing weight and that’s how you see the lines in your muscles. A slight mixture of weight training and cardio will give you that look. If you want serious size, I’d recommend Shortcut to Size, and here were my results from that. It’s a pretty serious program and not necessarily for beginners. Simplified down: Lift heavier weights than you’re used to and eat a lot.
Question #3: Should I cut my calories by a lot?
No no no no no. This is the biggest mistake I always see. Do NOT cut your calories by a lot to lose weight. Only do a slight reduction in daily calories, around 500 calories a day. Any less calories than that and your body will start to store calories. When you eat enough, your body says, “Oh, great I don’t have to hold onto every single calorie because I know I’ll eat again in a few hours.” For reference, I am 5′7″, 140 lbs, and I eat between 1,800 and 2,200 calories a day depending on if I worked out or not and I can still see a good amount of muscle in my abs.
Question #4: Do I need to give up my favorite foods?
Nope. This is something else mainstream has suckered people into thinking. The big secret is to take your favorite foods and make them slightly healthier. Love McDonalds McFlurries? (I’m a sucker for those), get some organic ice cream and mix in some dark chocolate flakes. There are hundreds of healthier alternatives that taste just as great as your favorite snacks. I eat a good amount of pizza, sushi, drink alcohol, etc., and not much changes. DO NOT STARVE YOURSELF AND MAKE LIFE MISERABLE. YOU DO NOT NEED TO EAT JUST SALADS. Unless you like salads, then you do you.
Question #5: Why am I not losing weight?
If you’re working out, tracking your calories, and still not losing weight, there can be a lot of other factors that are not your fault. First of all, the FDA allows calorie counters on packages to be off by 20%. That’s a LOT of extra possible calories in a day. Secondly, your hormones could be way out of wack. If you have a lot of stress, your cortisol levels are probably through the roof and that can ruin a lot of your results. Jillian Michaels’ book, Master Your Metabolism, is one of the best books on the outside factors that help or ruin weight loss. Not to mention, the marketing and advertising industry is ALWAYS working on tricking people with their work. For example, when you see “natural” / “all natural” on a package, know that means absolutely nothing. “Natural” is not an FDA regulated term, it’s basically bullshit. USDA organic is the only label that is regulated.
Above all: Do not beat yourself up over it. Baby steps. Always.
Question #6: How do I combat the soreness?
Protein, protein, protein. Protein helps rebuild the muscles and combat the soreness. Also, BCAA’s if you’re really serious into weights. Then, top it off with a foam roller if possible. Those things were created by angels. Learn about trigger points, because those things are painful and relieving them will fix SO MANY aches and pains in your body.
Being sore is a good thing! But painfully sore where it burns is not so good.
These are my favorite fitness people to follow for real advice:
Jazzythings on Instagram for recipes
Building the habit of staying active and eating well is a lifelong journey and starting is the most important part. You’ll fall off the bandwagon, we all do, but don’t self-sabotage everything just because you slipped up. Even the most ripped people on the planet have off days. Nobody’s perfect and feeling good is the most important factor.
Feel free to message me any questions or say hi on Instagram: