So at the beginning of this month my wife and I took a long overdue vacation down to the Mayan Riviera. This would be our second trip down there (the first when we got married). We went to a different resort this time, about 90 minutes from Cancun and it was awesome, and absolutely huge! It was a 5-hotel complex and we were staying at The Palace. It ended up being a great week - lots of food (too much as evidenced by the nice rebound I experienced), lots of sun and lots of naps. That's about as good as a vacation gets for me. I'm really not much of a site seer or a tourist. The Mayan Riviera has... read more 2 comments

Borrowing another blog post that I thought was quite good ... Have you recently lost body fat or gained some muscle? Maybe you were able to stop using all those medications for your high blood pressure. Didn’t you put up 10 more pounds on squats last week? Hopefully you are nodding your head up and down to one of those statements – but maybe you're not. Maybe you don’t have any tangible measure of progress lately – all you have been doing is plugging away at those behaviour-based goals. What do all of the aforementioned examples deserve? Some recognition and enjoyment! As humans, we never seem to be satisfied. Nowhere is this more apparent than with body composition goals. I hate to break this... read more 6 comments

This is a post from Alwyn Cosgrove's blog that I thought was a really good analogy for the rate of progress and being patient.

Let’s assume you go out and buy two rolls of paper towels, each with 112 paper towels on it. You put one aside, and keep it for future reference (your “before” picture). The other one represents you (I’ll call your paper towel “Ed”).The core represents the lean Ed. The towels represent the fat that is covering the lean Ed.

For sake of argument, let’s say that Ed wants to lose 28 pounds of fat, so (112/28) each sheet represents a quarter-pound of fat lost.

Let’s also assume that Ed loses his fat equally... read more 2 comments

Now that you've decided to take control of your metabolism and have adjusted your calories to maintenance levels, you want to maintain this level of calories for at least two weeks. Then once things are humming along again, you can return to a caloric deficit. Might you gain some weight at maintenance? Maybe, but some will surely be water, muscle glycogen, etc. Basically nothing to worry about – easy come, easy go. Again, long term versus short term thinking. You need to correct the problem before you can move past it. Two weeks at maintenance will make further fat loss much more likely when you return to your caloric deficit. Chances are you'll start feeling a lot better though, and... read more 4 comments

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