• Why New Years Resolutions Fail  - and how to set a better goal
• Exercise and Longevity – how does exercise (and type of exercise) affect you long term

If You Can Only Read One

• Priority Shifts (Molly Galbraith) – Really heartfelt post by Molly on getting your priorities in order

Runner Up

• You Have To Work Out To Get A Workout (Hamilton Nolan) – This guy is my new favorite motivator.  Hilarous post explaining that you actually have to do something hard to get a hard body.

Best Of The Rest

• What’s The Best Fat Loss Workout (Jason Ferruggia) – Couldn’t have said it better myself
• 5 Reasons Your Shoulder Is Jacked Up and Not Jacked Part I (Tony Gentilcore) – Nice post on shoulder health and how to improve it
• 10 Excuses For Not Exercising & Why They Are Horsesh*t (LBEB) – Your excuses are probably invalid.
• Squat Deeper & Enhance Hip Mobility (Chad Waterbury) – Using the goblet squat with lateral shift
• Slim Is Simple – Nice video explaining how getting lean just isn’t that complicated.  I disagree with his blanket ban on starchy carbs (especially for athletes), but it’s a good start anyway.

Unfortunately, research in this area is still in its early stages, particularly with regards to different types of exercise and their relationships to specific outcomes.  However, things are progressing.  Let’s take a look.

What is longevity?

First, let’s talk about longevity.  What does it really mean?  We might say that simply “years of life” counts as longevity, which is certainly a good start.  More years of life is usually a good outcome.  However, in health economics we have a term: Quality Adjusted Life Year, or QALY (pronounced KWA-ly), which measures number of years of life with the added criteria of the quality of those years.

I like this term, since , ideally, we want our exercise to add not just years, but good, healthy, happy, productive years.  Luckily, exercise does just that.

What does exercise do for longevity?

If ever there was a silver bullet “medicine” for a longer, better life, exercise is it.  OK, good nutrition is probably up there, too, but that’s an article for another day.

Here’s a laundry list of longevity benefits you reap from exercise, pretty much regardless of the type of exercise you choose:

• Increased length of life, regardless of body mass – that’s right, exercise adds years to your life regardless of whether you’re at a healthy weight.
• Improved quality of life – regular exercisers report higher general “quality of life” measures (subjective and objective) than non-exercisers, probably from a combination of the benefits to follow
• Improved insulin sensitivity – exercise improves glucose (sugar) handling, which reduces incidence of diabetes and improves body fat storage
• Improved blood pressure – simple
• Less depression – exercisers score better on depression scales right through to their elderly years
• Improved bone density – all exercise improves bone mineral density, helping prevent osteoporosis and broken bones.  As we’ll see, some forms do this better than others.
• Improved body fat measures – exercisers tend to have better body fat levels

What kinds of exercise?

Cardovascular / Aerobic / Energy Systems Exercise

Cardiovascular, aerobic, energy systems, whatever you want to call it, is by far the most studied form of exercise for longevity outcomes.  In most studies, this means running, cycling, or brisk walking, but it can probably be generalized to any type of energy systems training (swimming, many team sports, rowing, jumping rope, dragging a sled, you name it).  Most studies, however, focus on low-to-moderate-intensity, longer-duration forms.  There isn’t a lot of research out there on higher intensity energy systems training for longevity (although I have high hopes, personally).

This isn’t surprising, as historically, these types of exercise have been the easiest to study and measure.  As a result, most “exercise for longevity” recommendations come tied to a prescription for cardiovascular training.

In addition to the benefits already discussed above, cardiovascular training shows good results for hearth health, both as measured by improved peak oxygen consumption and blood lipid profiles (cholesterol, triglycerides, etc).

Strength Training

We’re only in the early stages of research around strength training and longevity (really strength training research in general), but already the results are impressive.  More and more doctors, coaches, trainers, etc are recommending strength training for longevity related reasons – most importantly for quality of life reasons.

In addition to the general effects of exercise I mentioned above, strength training adds additional benefits:

• Improved strength – Surprise!  Strength training makes you stronger, which translates to significant quality of life improvements, especially as you age.
• Improved ability to perform activities of daily living - Directly linked to the above, more strength, especially as you age, makes you better able to perform the activities you need to during day to day life.
• Improved balance, fewer falls – This applies more to aging patients specifically, but strength training is linked in several studies to improved balance and fewer falls.
• Improved bone density – While this is listed under a general benefit of all exercise (which is true), strength training is by far the most effective form of exercise for improving bone density and avoiding osteoporosis.
• Improvements in pain and function in arthritis patients – early research suggests that strength training may he;p with both pain relief and joint function in arthritic populations.  The jury is still out on this one, but it’s good to see early results!

How Much Exercise?

So, of course, the big question is “how much exercise do I need?”  The answer is (as it is so frequently) “it depends.”

In my opinion, no amount if exercise is too little to see benefits.  If you can only exercise for one 15 minute session a week, it’s better than none.  Start there, and work up as your habits improve.

Most “general exercise” studies recommend 30-60 minutes a day of low-moderate intensity cardiovascular exercise, but that recommendation is flawed for a couple reasons.  First, it focuses only on cardiovascular exercise, and second, it assumes a very low intensity.

My recommendation (for what it’s worth) is a blend of both types of training (surprise!).  Ideally, I’d like to see 4 days a week, combining strength training and some energy systems each time.  Another option would be two weight training sessions and two “cardio” or energy systems sessions a week.

I also really like this article from Precision Nutrition as a good “minimum effective dose” program.  While it’s not specifically geared towards increasing longevity, the principles are all there.

Get Exercise, Live Longer.  And Better.

There’s no need to complicate things.  People who exercise regularly live longer, healthier, fuller lives.  If you aren’t getting regular exercise, there’s no better time to start than right now.

These goals suck

I’ve spent a lot of time in gyms over the last 8 years or so, both as an employee and as a customer.  Every January, commercial gyms around the US are flooded with new members kicking off the new year with “get in shape resolutions.”  By mid-February (at the latest), 95% of these people have disappeared.  Why is it that so many start off the year with good intentions, only to fail to meet their goals inside a month?  How can we improve this?

New Year’s Resolutions fail for a lot of reasons:

They Aren’t Specific

“Get in shape” is an extremely nebulous goal.  What does “in shape” mean?  How do you know when you get there?  How to you judge progress?

They Aren’t Realistic

“Go to the gym every day” sounds good in theory, but how often did you make it to the gym last year?  Unrealistic goals are a fast track to feeling guilty and falling off the wagon.  Realistic goals also leave you room to set a new, stronger goal, once you are able to hit the first.

They Aren’t Process Oriented

“Lose 20 pounds” might be more specific than other goals, but it contains no information on how you’re going to achieve it.  Goals made around processes, rather than outcomes, are easier to stick with.

So, how do we set a good New Year’s Resolution?

Let’s look at some better examples, which are specific, realistic, and process oriented.

For a non-gym-goer looking to get into the gym regularly:  “Go to the gym from 6-7pm on Mondays and Thursdays during the month of January, splitting my time 50/50 between weight training and interval training.”  This goal is specific – it tells you exactly when to go.  It’s realistic – you’re only promising 2 days per week.  And it’s process oriented – it’s about an action, not an outcome.  If you hit your goal in January (with 90% success), think about increasing your frequency to three days in February.

For someone looking to lose fat: ”Switch from drinking full-sugar sodas to diet.”  or “Eat two handfuls of fresh veggies with each of my three meals every day.”  These are each both specific and realistic.  Both can be built upon as you see success.

How Confident Are You That You Can Do That?

I’m stealing this concept from Precision Nutrition, because I think it’s great.  Before starting on any goal, ask yourself, “On a scale from 1 to 10, how confident am I that I can meet this goal?”  If you aren’t a 9 or a 10, make your goal easier!

If you’re only a 6 that you can go to the gym twice a week, make it once a week.

If you’re a 4 that you can eat two handfuls of veggies with every meal, focus on doing it only one meal a day.

When you’ve established a habit from your goal, pick a new, more challenging goal (an extra day at the gym or an additional serving of veggies).

For more on this idea from Precision Nutrition, check out their Compliance Solution series of videos.  They’re aimed at coaches, but the concepts can be applied to yourself as well.

Set Some Good Goals

Armed with this info, you should be able to restart your New Year’s Resolution on the right foot.  Make sure the goal is specific, realistic, and process oriented.  Make sure you are extremely confident than you can hit your goal.  Once you hit it, set a new, bigger goal!  Work up to bigger goals, and watch your body (and life) transform.

OK, so I’m a little late

If You Can Only Read One:

Keeping Women Down (Brandon Morrison, LBEB) – Really stellar article on the male psychology that keeps women weak.  Weak men demand weak women.  Must read for everyone (male and female).

Best Of The Rest

3 Steps to Getting Your Girl to Train (Joy Victoria via T-Nation) – Good tips from a strong (powerlifter) lady.  Also, she’s proof that you can be super strong (600+ lb powerlifting total) and super feminine.

 8 Reasons Why You Should Lift Heavier Weights (Charlotte Andersen via Shape) – Nothing revolutionary here but good to see this in a mainstream, pink-dumbbells sort of publication.  The truth will get out there!

Everyone’s Goal for 2013: Train With A Purpose (Tony Gentilcore) – Just showing up isn’t enough.  Train with intent.

Do I Look Fat? (Jen Comas Keck) – Jen is spot on in re-framing how we talk about diet and exercise around our kids.

Warm-Up (Mike Robertson) – Really good article on the principles of a good warm up, plus a sample.

MAC Cosmetics ‘Strength’ Advertisement Uses Muscular Female Model In Non-Insulting, Beautiful Manner - Well done, MAC.  Also, excellent choice in models (Jelena Abbou)

Roman Attempts Yoga, Hilarity Ensues (video)

Roman On Hating Planet Fitness (video)

17 Year Old Does Impressive Things In The Gym

(For the record, I don’t encourage this type of thing as a workout, and her form isn’t that great on some exercises.  Still, it’s extremely impressive and great motivation.)

There were lots of reasons for my absence: big changes at work, personal stress, etc.

To be completely honest, though, those weren’t the big reasons.  Mostly, I felt like

a) I had covered all the basics, so there was not much left to say.  You could take what I’ve already written and get really, really fit.
b) No one was really deriving much value from the blog, so I shouldn’t bother.

These led to mounting discouragement and eventually my abandoning the blog, although I have continued to share resources on Facebook and Twitter.

So why am I back?

Well, for one thing, I’ve learned things and changed the way I think about some topics in the downtime, so I have new things to share (not that I would recant anything I’ve already written – it’s all still effective).  This brings back some of my old excitement.

Also, I had a couple of encouraging conversations with readers who have benefited from what they learn here and made positive changes in their lives.  These types of stories are extremely gratifying and make the effort to product good new content worth it.  Many thanks to those who read and apply what I write here.  I especially appreciate those who tell me about their success.  Keep the success stories coming!

All that said, expect at least a few new posts in the coming weeks and months and a return to the (semi-)weekly Shared Wisdom posts as well.

Finally, in addition to success stories, please do share what you’d like to read about here via comments, emails, Facebook or Twitter.  New ideas and questions are always welcome.

- Warren

PS – Here’s a picture of a really nice set of legs and butt, just so you know I’m really back…

Winter Warren?

In my case, this really just means tightening up the diet and splurging less frequently.  As a result, people around me have noticed that I do things like drink less alcohol, rotate between only two lunch establishments, and eat my afternoon snack out of a measuring cup.  In short, it’s noticeable.

From this scenario have come several interesting questions and comments, which I will generalize into two buckets:

• “Is that a measuring cup?  OMG, you are actually insane.  That’s totally extreme.  I think you have anorexia (or whatever).”
• “Is that a beer?  OMG, isn’t that waaay off your diet?  Do you feel really guilty right now?”

First, let’s clear up the obvious crazy-talk.  Anorexic?  The average draft horse would not challenge me to a calorie consumption contest.  Also, the irony of these conflicting complaints is not lost on me.  You just can’t win the PR battle when you eat healthier-than-average.

Now that that’s off my chest, the bigger issue…

Should I Feel Guilty About Eating Something Off-Diet?

Anyone with experience on a fairly strict nutritional plan has experienced some feelings of guilt after consuming something that wasn’t perfectly within their guidelines.  Unless you’re an absolute machine (there are a few), you’re going to miss a meal, or have to eat crappy restaurant food, or splurge on a beer with friends.  It happens.  Life happens.

So when these breakdowns inevitably happen, the gut reaction is to feel like crap.  ”You shouldn’t have done that.  You’ll be fat tomorrow.  What happened to your willpower?”  These are the helpful tips your brain is providing you.  Some people rebound fine from this.  Others jump on the downward spiral and completely fall off the dietary rails.  Regardless, no one feels good about it.

This guy just ate a Big Mac

I’m going to blow your mind right now.  Wait for it.

Feeling Guilty Is Completely Useless and Completely Unnecessary

Unnecessary, you ask?  Indeed, I reply.  Now I get to come back to the question about the measuring cup.

95% of the time, I am extremely strict with my nutrition.  I eat lots of protein, lots of veggies, few grains or starches.  I fast once per week.  I measure my snacks.

Could I reach my goals being a little more relaxed?  A little less “insane?”  Probably, but there’s a reason for the madness.

95% Perfection Affords You 5% Splurge, Guilt Free

I’m strict most of the time because I know I’m going to screw up sometimes.  I’m going to grab that beer, eat that burger, or miss a meal.  Old friends are going to visit, and we’re going to eat, drink, and be merry.  Impromptu beach trips are going to happen, and the only restaurant on the strip – it’s Five Guys.  I’m going to eat it, and I’m going to enjoy it.  I’m not going to feel guilty.

Because I’m on-plan most of the time, and I can afford it.

You don’t have to be perfect all the time; you just have to be perfect most of the time.  Then enjoy the splurges when you have them, you deserve them.

Even my boy Witt eats birthday cake sometimes, and he's training for WBFF worlds!

• Fit2Fat2Fit Trainer Drew Manning Back in Original Form (Yahoo) – This trainer put on 70 lbs on purpose, to see what it was like.  He lost it all again and is ripped as ever.
  
• “What do you eat?” A peek into the diets of some of the best bodies I know… (Jen Comas Keck) - Amazing how many different diets work for people. Frequent themes: low(er) carb, unprocessed foods, sometimes fasting.  Get on it.
  
• Top 8 Most Common Reactions to Your Grain-Free Diet and How to Respond (Mark Sisson) – Really stellar article on grain-free diets.  Mark covers all the common “OMG!” questions.
• Top 7 Most Common Reactions to Your High-Fat Diet and How to Respond (Mark Sisson) – Same treatment for high fat diet questions.  Mark covers all the bases, so you don’t have to.
• LIES In The Gym – Covers lots of common gym “wisdom” that is actually false.  I’ve covered most of it before, but it’s worth covering again!
• 12 Reasons You’re Not Losing Fat (Jason Ferruggia) – Even I learned something from this one.  Ferruggia is on point, as usual.
• What’s the Best Muscle Building Workout Split (Jason Ferruggia) – Spoiler alert: total body training!
• New York Plans to Ban Sale of Big Sizes of Sugary Drinks (NYTimes) – Good though, bad precedent, in my opinion.  All fun and games until they ban saturated fat, and I have to move.
• Are You A Yapping Shih Tzu? (Chris Shugart) – “Hey, you look great! You deserve a Big Mac!” …is like saying: ”Hey, you look healthy. You deserve a cigarette!”  Makes no sense!

“Hey, you look great! You deserve a Big Mac!”
…is like saying:
“Hey, you look healthy. You deserve a cigarette!”

• How I Got Ripped At 500 Startups (Dick Talens) – Basically fitness for business people.  Looking for fitness ROI?  Dick Talens lays it down.

For those of you not so interested in the golf, here are some articles for you to catch up on:

• Fixing the “Tuck Under” When Squatting – Part I, Part II (Tony Gentilcore) – Nice write-up on addressing the dreaded “pelvic tuck” seen so often in the squat (and deadlift).  I’d say 95% of the people I see squatting have some degree of this.
  

  Pelvic Tuck!

• Are You Eating Candy Disguised as Breakfast? (Jonny Bowden) – Most breakfast cereals, even the “healthy” ones like Special K, are the sugar/carb equivalent of a bag of candy for breakfast.  Stick to eggs, greek yogurt, or a protein shake.
  

  Box of candy

• Rise Of The Cardio Machines (Adam Vogel via T-Nation) – I like to slam on cardio machines, but mostly just because of what people do with them (plod for hours per week).  Adam has some good protocols to actually get use out of them.
• Build Muscle and Burn Fat? Choose Protein! (Jonny Bowden) – Higher protein diets build muscle, burn fat. Duh.  Jonny posted another similar one about low carb vs low fat.
• A Few Candid Thoughts on Women and Training (Tony Gentilcore) – Tony addresses women’s fears about training hard with a great question regarding light weights and cardio: “How’s that working for you?”  Probably not well.
• Deadlift Assistance 911 (Todd Bumgardner via T-Nation) – Great article with lots of creative assistance exercises for overcoming deadlift sticking points.  Lots of stuff I’ve never seen before, which is saying something.

From me:

Yes, it’s discouraging.

Before I go on, I should acknowledge that this isn’t all consumers of fitness info.  Obviously some of us are putting it to use.  Many thanks to those of my readers who make a point of letting me know that they’re making use of the info.

That said, I’ve recently been very interested in the science of motivation, particularly as it applies to nutrition and fitness.  Coincidentally, Precision Nutrition just produced a set of videos about motivation and compliance, which I enjoyed greatly and recommend to anyone.  Though they are geared towards fitness professionals, the methods are applicable by anyone.

Part 1, Part 2, Part 3, Part 4

The main point I took out of the series that’s immediately applicable is that small habit changes, implemented one at a time, are most successful.  People don’t get in shape when they try to change their whole lifestyle at one time; success comes when they change slowly, over time.  Rome wasn’t built in a day, and neither are healthy lifestyles.

What Precision Nutrition does, over the course of their 6 month coaching program, is implement one small new habit every two weeks.  That’s it.  No huge workout plans and detailed diets on day one.  Just one new habit every two weeks, building on each other, for 6 months.  Compliance numbers are staggering compared to traditional coaching.

For example, the first few habits they implement are these:

• Weeks 1 & 2 – Take fish oil and multivitamin every day (one gram of fish oil for every percentage point of your body fat – yes, it’s quite a bit)
• Weeks 3 & 4 – Slow down your eating (take 20 minutes to eat every meal)
• Weeks 5 & 6 – Stop eating at 80% full
• Weeks 7 & 8 – Eat 5 servings of vegetables per day (size of a fist)
• Weeks 9 & 10 – Eat lean protein with every meal

Think about that for a minute.  It looks maddeningly simple.  You’re thinking, I could do that, no problem.  Yeah, that’s the point.  If you took 10 weeks to implement those habits one at a time and kept them up the rest of your life, you’d get way closer to your goals than you are now and way closer than you’d get with a traditional “change everything” diet program.

Honestly, how often have you tried to start a nutrition program/diet outright and failed?  How many times have you dropped that New Year’s resolution after 2 weeks?

So here’s the challenge – start with step one this week and spend two weeks on it.  After you conquer that, bring on step 2 on day 15.

If you want to try this method, leave a comment below.  I (and I bet the readers too) would love to hear how it goes.

I honestly believe that this method is the future of the fitness industry.

Small habits, implemented one at a time, build a healthy lifestyle.

PS – more info on the Precision Nutrition Lean Eating Coaching Program here.  Incredibly highly recommended.

PPS – Here’s the full list of the first 16 habits: