Q. Okay, to start off I’m morbidly obese, and lead a pretty sedentary lifestyle. I’ve tried going on keto, but have given up after 2-3 weeks everytime. How do I sustain a steady weight loss curve?
Q. I started going to the gym recently. I’m currently in a skinny fat stage. My trainer has started off with weight training.
Now, what does it mean to be in a caloric deficit? And as a skinny fat person should I be in one? Also any suggestions to get out of skinny fat will also be appreciated.
Thanks for your time!
A. As a former skinny fat dude myself, I feel your pain. You don’t need to be in a caloric deficit, because as you progress in your workouts, your body will undergo recomposition as you build muscle & lose fat.
Another approach is to lose the fat first and turn start bulking up.
You can actually do both with intermittent fasting (IF), which would be perfect in your case, as long as doing IF is not causing you to be in a calorie deficit.
As long as you’re getting *stronger* you’re getting closer to your goals.
A. The best part of IF is that it gives you great flexibility to schedule your eating window around your schedule.
It doesn’t really matter whether you fast during the night or the day. The reason most people fast at night is because it is a free 8-10 hours of IF without thinking about it.
Any ideas on how to deal with it? Should I work out with sore muscles or should I do some sort of restorative yoga?
He believed in training everyday but taking it slowly and steadily to ensure no soreness or rest days occur. What is your view on this? Do you agree with his thought process?
I also want to ask that, last year I wanted to learn something different so I gave swimming a try. I couldn’t learn how to float on the water while holding a bar at all.
The trainer said that it is because my body is too rigid/or because I train in the gym. Is it true?
How to make the body more agile/flexible then without losing muscle mass or undergoing muscle atrophy?
I should mention that I couldn’t go for many days in the 8 month learning phase because of various reasons.
Hi, this is AJ here. I always end up quitting my exercise routine whenever I travel/drink. How is a good way to get back to the routine after a break?
Now we’re getting to the truly good stuff: psychology, habits & goal-setting.
I spent much of the past year backpacking around the country, so I got to experiment with a lot of different approaches to stay fit while travelling.
The best way to get back into a routine is to try to not lose it in the first place, because training momentum is a real thing.
Maintaining the habit of training regularly is the most important part of the equation, even if it is a fraction of your regular training workload.
You have a limited & non-negotiable amount of cognitive resources to work with at any time.
When you travel, these resources are already being used extensively with all the novelty & stimulation of new people, foods, places & experiences, and even if you find a place to train, trying to keep track of your training progress is too much to expect.
What I recommend you do instead while travelling is to follow a simple fitness routine to maintain your baseline strength & stamina, & forget about all else. This will save a fair bit of cognitive horsepower.
Bodyweight training is a godsend while travelling because you don’t need equipment or even much space. I’ve ended up doing pushups & squats in the bathroom before taking a shower.
Maintaining this training habit is the only thing that you should think about. Don’t worry about losing progress, because you will. You will lose some strength & muscle mass and probably put on some fat, but still psychologically be invested in your training.
I lost a shamefully large amount of muscle in the past few highly-stressful months filled with relocating & work projects in a new city. But I made sure to train every single day, even if it was only a few sets of pushups.
When travelling, routines get chucked out of the window. So how you should approach this is instead of ‘anchoring’ your training to a fixed time of the day, anchor it to another daily habit.
Eg. As soon as you get up, freshen up, brush your teeth & go do your workout.
This way, you can have a night of partying with friends in Goa, waking up in the afternoon & yet fit in a training session before going out again in the evening.
If you prefer variety, then instead of a fixed workout, have a fixed time-period (say one hour), where you can do whatever kind of training you want, but it should last the entire hour.
If on any particular day you don’t have an hour to train, then do it for half an hour. If you don’t have even that, do it for 15 minutes.
This isn’t just limited to travel, by the way. The same advice applies to a new job, new city, family emergency or any other thing that disrupts your carefully designed routine.
Is this helpful?