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The Smarter Sculpted Physique: Training | Nutrition | Muscle Gain | Fat Loss

Scott Abel, Mike Forest

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The Smarter Sculpted Physique: Training | Nutrition | Muscle Gain | Fat Loss
The Smarter Sculpted Physique: Training | Nutrition | Muscle Gain | Fat Loss

The Smarter Sculpted Physique: Training | Nutrition | Muscle Gain | Fat Loss

Scott Abel, Mike Forest

4
Followers
0
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Discussion about training and nutrition, fat loss and muscle gain, fitness, mindset and everything else you need to sculpt a better physique.

Latest Episodes

SSP 161. Good Mood, Healthy Food

----------------------------------- ︎ Good Mood, Healthy Food ︎ ----------------------------------- Negative mood can equal bad food choices and vice versa. But temptation can affect mood. Scott unpacks research that suggests good mood leads to healthy food choices. Grapes or M&Ms? • A 2010 study published in the Journal of Consumer Research looked at three studies showing that healthy choices are more likely when in a good mood, but temptation is greater when mood is negatively affected. • People tend to choose the healthier choice when in a good mood. • If a stimulus negatively affects positive mood, the unhealthy choice is more likely. • Test subjects were given a snack choice of grapes or M&Ms. • Better mood led to greater resistance to the M&Ms. Real world examples • People constantly bring sweets to work and encourage you to try them. You resist at work, but their teasing negatively affects your mood, and you choose an unhealthy snack later in the day. • Your diet alone adds stress, making healthy choices tougher. • In recent years, dislikes and hating on social media’s has been a source of negativity. Stressful eating? • Devices like FitBit, and strict exclusionary diets like keto, add stress which makes resisting temptation more difficult. • By comparison, lifestyle eating plans like the Cycle Diet, reduce stress and make healthy choices more likely. http://scottabelfitness.com/cyclediet [Reference] Fedorikhin A and Patrick VM, “Positive Mood and Resistance to Temptation: The Interfering Influence of Elevated Arousal”. Journal of Consumer Research Vol. 37, No. 4 (December 2010), pp. 698-711 https://www.jstor.org/stable/10.1086/655665?seq=1#page_scan_tab_contents **Get an entire module of "Food Freedom" as a Free Email Course. 100% Free. No Credit Card Required. https://foodfreedomcourse.com/free/

11 MIN1 w ago
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SSP 161. Good Mood, Healthy Food

SSP 160. Scott Strikes Back (Now, It’s My Turn)

------------------------------------------- Scott Strikes Back (Now, It’s My Turn) ------------------------------------------- Social media is notorious for personal, “ad hominem” attacks. Scott asks for first impressions of pictures of himself and clients, before and after adopting a plant-based diet. Before and After: which looks healthier? *To see the photos, please refer to: https://smartersculptedphysique.com/episodes/160-scott-strikes-back-now-its-my-turn Muscle and Health • The bodybuilding subculture considers anything less than jacked as unhealthy looking. • The vegan diet isn’t strongly associated with muscularity. Scott doubts that he would have been called weak and frail if his vegan diet weren’t public. • The person who trolled Scott online hasn’t seen Scott in person in 25 years, from his bodybuilding days. • People who’ve seen photos from his bodybuilding career, who didn’t know him then, routinely tell Scott he looks better today. • Scott’s about the same size and body composition as an NFL player. • Health measures aren’t always visible. Lab results reveal what’s going on inside. • Scott gives details of his comprehensive physical exam in Episode 125 of The Smarter Sculpted Physique. https://smartersculptedphysique.com/episodes/125-if-seeing-is-believing/ **Get an entire module of "Food Freedom" as a Free Email Course. 100% Free. No Credit Card Required. https://foodfreedomcourse.com/free/ https://smartersculptedphysique.com/ https://scottabelfitness.com/

22 MINOCT 14
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SSP 160. Scott Strikes Back (Now, It’s My Turn)

SSP 159. Metabolism Porn - It's Diet Fantasy

----------------------------------------- ︎ Metabolism Porn - It's Diet Fantasy ︎ ----------------------------------------- Fantasy over reality. Fad diets promise satisfaction, gratify in the short term, but disappoint in the long term. Scott compares the techniques used by the diet and diet food industry to those used by the porn industry. Diet fiction • Metabolism has become a keyword in internet searches. • Fad diets outsell diet science. • The immediate gratification of fad diets is what attracts people. Reality is much less exciting, requires discipline and consistency. • Metabolic compensation system operates in three realms of time: immediate, residual and cumulative. • Deprive the body in immediate time frame, it compensates shortly thereafter in the residual realm, but lasting damage [digestive] metabolism occurs in the cumulative time frame. • Quick fix diets rely on short term results that can be quantified by the weight scale. The bathroom scale is a terrible indicator of progress. The shape of water • Most initial weight loss is water weight. This is due to how the body metabolizes stored glycogen. With each water molecule, ~2.7 molecules of water go along for the ride. • Weight loss might continue but the weight that’s lost is often lean mass. • The body’s fat storage mechanisms are turned on when the body is deprived of energy. Using Low-carb as an example, here’s how the fad diet process [and cycle] works: Dieter cuts carbs > loses water weight quickly > believes they’ve lost fat, so eats carbs again > retains water weight > thinking they’ve gotten fatter, dieter convinces themselves that they’re carb resistant > eliminates carbs forever > damages gut microbiome, fat storage mechanisms are activated > fewer food types can be eaten without consequence > believing food or themselves are the issue, dieter looks for next fad diet. Believing a fantasy? • Hope over experience; belief over reason. • Food, like sex, is something we are hard-wired to desire. Appeals to basic wants and needs. • Porn isn’t something that satisfies ultimately or in a wholesome way long term. Neither do fad diets. Marketing fad diets is similar to porn. • Prepared diet food industry teases with the very foods that make people fat in the first place: brownies, shakes, etc. • Focus instead on the long term. What’s your 12-month goal, not your 12-week goal? • Metabolism is optimized in the long term. The diet industry uses the term “metabolism” as a lure but only provides short-term gratification with long term negative results. • Short term weight loss doesn’t prove a diet works. • Diets are categorized to appeal to diet “fetishes”. Example: people who believe carbs are the enemy gravitate to low-carb fad diets. -------------------------------------- Diet Resources by Coach Scott Abel -------------------------------------- - The Cycle Diet course https://scottabelfitness.com/cycle-diet-course/ - Understanding Metabolism https://scottabelfitness.samcart.com/products/understanding-metabolism/?_fs=79adea1d-db36-41e9-b95a-bbd127de6225 - Metabolic Damage and the Dangers of Dieting https://scottabelfitness.samcart.com/products/metabolic-damage-ebook/?_fs=c3d66231-66a2-480e-bb00-dc6a5999dceb&_ga=2.254343503.631299138.1564246702-496385765.1518882227 **Get an entire module of "Food Freedom" as a Free Email Course. 100% Free. No Credit Card Required. https://foodfreedomcourse.com/free/

47 MINSEP 30
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SSP 159. Metabolism Porn - It's Diet Fantasy

SSP 158. A Trained Metabolism – Results of Overeating Experiment

---------------------------------------------------------- A Trained Metabolism – Results of Overeating Experiment ---------------------------------------------------------- Is there such a thing as a trained metabolism? What happens if you go off-diet for nearly a month? Scott intentionally overate during his recent three-week vacation, to test the resilience of his own metabolism. He reports the results back from this experiment. Scott lost weight after 17 days of overeating and only three days back on diet. - Beginning date and weight: Aug 15 207 lbs., 8 oz. - Ending date and weight: Sep 5, 206 lbs., 14 oz. - Food he ate during his vacation: included donuts, cake, brownies, pizza, burritos, nachos, and beer. NOTE: Scott didn’t record everything he ate, so he actually ate more than he reported. Metabolism is either compromised or optimized. What exactly is overeating? • Anything over and above an individual’s usual consumption is overeating. • There's a difference between ext...

57 MINSEP 23
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SSP 158. A Trained Metabolism – Results of Overeating Experiment

SSP 157. Three Ways to Stop Self-Sabotage – Lessons from Clients

---------------------------------------------------------- Three Ways to Stop Self-Sabotage – Lessons from Clients ---------------------------------------------------------- Why do I keep doing this to myself? Scott outlines six approaches that consistently lead to weight loss failure, offers alternatives that work, and answers questions from his live audience. “A body under constant surveillance can never be free.” • It’s hard to help people who refuse to accept their problem. • True struggle or laziness? There’s a difference. • Internal struggles can be masked as external. • Lack of self-acceptance is the real struggle. Weight loss and physique transformation is just the middle-man. • Diet and fitness industry capitalize on body insecurity. • Common beliefs, lies people tell themselves: - “I just need the right diet.” - “If I could just find the magic program…” - Keto, Intermittent fasting, etc. - Honeymooning: early success that fails long-term, then self-blame for program failure. - “Just tell me what to eat and I’ll eat it.” Three simple steps to winning internal struggles 1. Uncover the deeper issue. • It’s not about the program; it’s about the mindset behind the program. • Continuing to try, fail, then feeling defeated is a signal of an internal struggle. • This leads to falling prey to quick fix diets and exercise programs. • A coach’s honesty with them won’t work if the client isn’t honest with themselves. 2. Accept yourself. • Self-esteem is something you experience. Self-acceptance is something you do. • Refuse to be in an adversarial relationship with yourself. • New neurosis, Facebook Envy: it’s a thing. The only mindset that works [long term] is self-acceptance, without exception. 3. Build self-acceptance daily. • Progress takes place a little at a time. • Use a few specific exercises. - Rubber band exercise: wear a rubber band on the wrist and snap it when thinking self-sabotaging thought. - Sentence completion. Answer these four questions: + Food is my enemy because… + Food is my friend because… + Food is just food because… + Food represents something else entirely because… Questions to honestly ask yourself to uncover deeper issues: • Do you feel pressure to abandon a diet strategy when dining out? • Are you self-conscious about eating meals you prepare when others don’t? • How much does drinking alcohol get in the way of weight loss efforts? • Did you grow up in a home with a parent who constantly dieted or obsessed with body image? • Do you seek approval from a parent? • Are you swayed by diet or exercise trends? • Do you follow enviable physical specimens on social media? ------------------------- Diet Resources by Scott ------------------------- - Permanent Weight Loss: https://scottabelfitness.samcart.com/products/permanent-weight-loss-ebook/?_fs=c3d66231-66a2-480e-bb00-dc6a5999dceb&_ga=2.247405700.1814702990.1568484033-496385765.1518882227 - The Anti-Diet Approach: https://scottabelfitness.samcart.com/products/the-anti-diet-approach-ebook/ - The Cycle Diet course: https://scottabelfitness.com/cycle-diet-course/ **Get an entire module of "Food Freedom" as a Free Email Course. 100% Free. No Credit Card Required. https://foodfreedomcourse.com/free/

64 MINSEP 16
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SSP 157. Three Ways to Stop Self-Sabotage – Lessons from Clients

SSP 156. Six Weight Loss Approaches to Avoid, and How

-------------------------------------------------- Six Weight Loss Approaches to Avoid, and How -------------------------------------------------- Scott outlines six approaches that consistently lead to weight loss failure, offers alternatives that work, and answers questions from his live audience. A Goal, or a Wish? • Achieving a goal requires following a process. • Goals and deadlines to meet them aren’t for everyone. • Let go of the pressure to perform. Approaches destined to fail: 1. Numbers goals • Starting a body transformation goal with numbers in mind • Examples of numbers-related goals: weight, dress size. • No numbers goal tells you what’s going on inside the body. • The scale can’t tell you if the weight gain or loss is from fat, muscle, or water. 2. Deadline goals: high school reunions, weddings, beach vacations • Imposes unnecessary pressure to achieve within an arbitrary time frame. • Doesn’t consider what happens once the deadline has been passed, whether the goal is attained or not. “Deadlines are dead ends.” 3. Absolutes • The absolute mindset: Lose weight or die trying. • Ask: -"Then what?” -Is the diet sustainable? -What happens if you achieve the goal? -Or, what happens if you don’t? 4. Expecting an obstacle-free path • Life gets in the way. • Real people with everyday lives sometimes compare themselves to others who make their living by looking good, with hours to spend in the gym. • Don’t let setbacks set you back. 5. Belief that success follows a linear process • Achieving a goal is more like walking through a maze. • Be realistic about how the process will actually progress. • Commit to the process and resolve to enjoy the process itself. • Aim for habit goals. Establishing a good habits should be the goal. • What three or four “habit” goals can you create and aim for that will lead to success. • One good example: Early to bed and early to rise. • A good habit: automatic, non-draining behavior, like brushing your teeth. • Replace a current destructive habit with a new productive habit. 6. Believing in the outliers • Beware the exceptions. • Exceptions are held out by fitness and supplement industry to be the rule. From the Audience • “People who obsess over numbers drain their emotional battery and it frequently negatively impacts their personal relationships.” • “I can’t stand it when people ask how long it took me…doesn’t matter how long it takes.” • “Last week I weighed the same as the week before but I lost two inches on my waist. The scale lies sometime.” • “The best thing I ever did was throw out my scale.” • “How I feel is the best judge for me.” • “Invariably the scale becomes a mood ir-regulator than just a tool.” • “How does one properly get off the keto diet?” ------------------------- Diet Resources by Scott ------------------------- -The Cycle Diet: https://scottabelfitness.com/cycle-diet-course/ - Lean Without Trying: https://www.amazon.com/Lean-Without-Trying-6-Day-Vegan-ebook/dp/B07MHVV2JJ/?_ga=2.254343503.631299138.1564246702-496385765.1518882227 - Metabolic Damage and the Dangers of Dieting: https://scottabelfitness.samcart.com/products/metabolic-damage-ebook/?_fs=c3d66231-66a2-480e-bb00-dc6a5999dceb&_ga=2.254343503.631299138.1564246702-496385765.1518882227 **Get an entire module of "Food Freedom" as a Free Email Course. 100% Free. No Credit Card Required. https://foodfreedomcourse.com/free/

57 MINSEP 9
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SSP 156. Six Weight Loss Approaches to Avoid, and How

SSP 155. Eating Disordered Diets Disguised as Healthy

--------------------------------------------------- ︎ Eating Disordered Diets Disguised as Healthy ︎ --------------------------------------------------- Deprivation diets attract people susceptible to eating disorders, and they are showing up on social media disguised as legitimate weight loss methods. The Coach discusses them and shares tips for how to spot a dangerous diet. Expert appeal? • Some social media influencers with large followings advocate diets that appeal to people already pre-disposed to eating disorders. • They often combine deprivation diets: keto + IF; vegan + IF; vegan keto, and so forth. • Some advocate [almost] complete starvation. • Pinballing between deprivation diets is common among these influencers: keto, to IF, to One Meal a Day, etc. • Just because someone calls themselves a health and fitness expert doesn’t make them one. “Check yourself before you wreck yourself.” Physique competition and eating disorders • Eating disorders are rampant in the bikini and figure competition world. • Female physique competition attracts women who are already obsessed with food and the body. • Two eating disorder terms to know: EDNOS (Eating Disorders Not Otherwise Specified), and Orthorexia. - EDNOS: https://www.eatingdisorder.org/eating-disorder-information/osfed/ - or•tho•rex•i•a /ˌôrTHəˈreksēə/ noun 1. an obsession with eating foods that one considers healthy. 2. a medical condition in which the sufferer systematically avoids specific foods in the belief that they are harmful. How to spot a potentially harmful diet • Otherwise healthy diets applied in unhealthy ways, with deprivation in common. • Deprivation Stacking: eliminating meals, or entire food groups. • Restriction of specific foods, such as a vegan diet that restricts calorie-dense plant foods, like nuts. • Extremes, such as drinking urine. Sustainable, healthy weight loss • Losing weight is one thing. Sustaining weight loss is another. • A coach can help [by providing accountability and guidance.] ------------------------- Diet Resources by Scott ------------------------- - https://scottabelfitness.com/cycle-diet-course/ - https://www.amazon.com/Lean-Without-Trying-6-Day-Vegan-ebook/dp/B07MHVV2JJ/?_ga=2.254343503.631299138.1564246702-496385765.1518882227 - https://scottabelfitness.samcart.com/products/metabolic-damage-ebook/?_fs=c3d66231-66a2-480e-bb00-dc6a5999dceb&_ga=2.254343503.631299138.1564246702-496385765.1518882227 **Get an entire module of "Food Freedom" as a Free Email Course. 100% Free. No Credit Card Required. https://foodfreedomcourse.com/free/

34 MINSEP 2
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SSP 155. Eating Disordered Diets Disguised as Healthy

SSP 154. Three Reasons Why Coaching Matters for Physique Transformation

--------------------------------------------------------- Three Reasons Why Coaching Matters for Physique Transformation --------------------------------------------------------- Why does one-on-one coaching consistently deliver sustainable results where DIY approaches fail to transform and then maintain physique? Scott expands on three reasons why. Information, with guided application. •You’ll need someone—a coach—to guide application of knowledge. • Do you think all you need is motivation? A coach can’t provide motivation. Inspiration comes from within. • Act, don’t just gather information. Information without action is powerless. • Actions that yield results provide more motivation than information alone. • A coach or mentor provides guidance, direction, support and accountability. Scott describes how his Master’s thesis advisor did this for him. • The third party (advisor/coach/mentor) needs to be a real person and not an app. Three former clients recently re-hired Scott after trying to go it alone. Hire a change agent. It’s worth it. • Replace a habit, don’t change it. • Stress makes habits harder to break. • It takes a habit to break a habit. Don’t fight a bad habit. Replace bad habits with good ones. • The chains of habits are too light to be felt until they’re too heavy to break. • Examining and challenging preconceived notions is a crucial first step to habit-breaking. Real coaching is an investment, not an expenditure. It’s easier to quit when no one else is watching. • Do you make goals, or excuses? Goal orientation comes from a positive mindset. • Doers and dabblers: The doer is committed and learns from mistakes; The dabbler exhibits little commitment. • People value what they invest in. • Even talented aspiring professional athletes pay to attend [instructional] camps. • A client doesn’t care how much the coach knows until they know how much they care. ------------------------- Diet Resources by Scott ------------------------- - The Cycle Diet course: https://scottabelfitness.com/cycle-diet-course/ - Lean Without Trying: https://www.amazon.com/Lean-Without-Trying-6-Day-Vegan-ebook/dp/B07MHVV2JJ/?_ga=2.254343503.631299138.1564246702-496385765.1518882227 - Metabolic Damage and the Dangers of Dieting: https://scottabelfitness.samcart.com/products/metabolic-damage-ebook/?_fs=c3d66231-66a2-480e-bb00-dc6a5999dceb&_ga=2.254343503.631299138.1564246702-496385765.1518882227 **Get an entire module of "Food Freedom" as a Free Email Course. 100% Free. No Credit Card Required. https://foodfreedomcourse.com/free/

59 MINAUG 19
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SSP 154. Three Reasons Why Coaching Matters for Physique Transformation

SSP 153. Dr. Erin Simmons - Gettin' Real on Women and Fitness

-------------------------------------------------------- ︎ Dr. Erin Simmons: Gettin' Real on Women and Fitness ︎ -------------------------------------------------------- Dr. Erin Simmons earned her Ph.D. in Nutrition from Texas A&M University, where she performed research on muscle protein synthesis and sport performance. She earned her Bachelor’s and Master’s degrees in Biology from Florida State University, where she competed as a javelin thrower for the FSU Women's Track and Field team. Following graduation, she worked as a laboratory technician for the Navy Experimental Diving Unit before heading to Texas A&M University. Her research focus shifted to nutrition and exercise physiology, a decision facilitated both by her time at NEDU as well as her role as a volunteer assistant coach with the multi-year national champion A&M Track and Field team: https://12thman.com/news/2016/11/2/aggie-volunteer-assistants-for-2017-track-and-field-season.aspx Over the course of her six years with the team, she coached jumpers and multi-event athletes, led mobility and flexibility sessions for multiple event groups, and was involved in team-wide rehabilitation and prehabilitation. She completed her dissertation in June of 2018 and shortly thereafter took a position as a Department of Defense contractor working as a research physiologist to study human performance and nutrition for the Navy Experimental Diving Unit in Panama City Beach, Florida. Erin’s a certified Strength and Conditioning Specialist, a PADI Divemaster, and is working toward her Yoga Instructor Certification, expected this year. She enjoys reading, travel, watersports with her dog Hank, and cooking healthy food that still tastes delicious. Erin pursued fitness modeling following her D1 track career but abandoned that pursuit once she learned what was involved. “I discovered that “fitness modeling” meant selling out to supplement companies and posing on stage like a show pony with an oompa loompa tan. It wasn’t for me.” Erin Simmons Fitness today: “I [turned] ESF into a community of people interested in health and fitness. I started posting workouts, recipes, and articles to give followers fresh ideas. As I have progressed…I’ve shared cool new science and debunked common fitness and health myths. I’ve only ever shared or promoted things that I use and believe in and have thoroughly researched.” In spite of excellent credentials, qualified women need to consistently defend their expertise to get respect, much more than their male counterparts. Erin on social media • Social media, in general, has become almost all visual. • Pictures are required. Posts often get Likes based on the visual alone, before the viewer ever knows what the post is about. • Posts presenting interesting science get comparatively few likes…unless accompanied by a catchy photo. • Even in the university setting today, visuals are vital when teaching. • Social media allows a person to paint a completely different version of themselves. Women, figure competition and body image • Fitness modeling differs from athletics. Aesthetic musculature may or may not actually be functional. -Example: Why do we have abs? They’re for core strength. Abs—for aesthetics’ sake only—misses the point. • Women's physique competition saved bodybuilding. It later progressed into fitness (which required some gymnastic skill), and then figure, and then later bikini competition, which only requires making four turns on stage…yet costs thousands to compete. • Expectations for women’s physiques tend to be more unrealistic and unsustainable than for men. • A victory or defeat in athletics teaches lessons on performance improvement,

59 MINAUG 12
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SSP 153. Dr. Erin Simmons - Gettin' Real on Women and Fitness

SSP 152. Krista Scott-Dixon – The Professional Coach and the Impact of Women in Fitness

------------------------------------------------------ Krista Scott-Dixon – The Professional Coach and the Impact of Women in Fitness ------------------------------------------------------ Krista Scott-Dixon, PhD., fitness and nutrition coach and author, has two decades of experience in adult education and curriculum design. Krista (“KSD” for short) is the intellectual powerhouse behind Precision Nutrition's coaching program development, and earned her PhD in Women’s Studies from York University in 2002. Krista views health and fitness as path to the larger goal of changing people's lives. She has authored several books and dozens of academic publications, and inspires the loyal readers of her groundbreaking women's weight training website, Stumptuous.com Krista has competed in martial arts and stays active by training in boxing, judo, Brazilian Jiu-Jitsu, cycling, running, rock climbing, and weight training. “Trust the simplicity.” - KSD • Cursive Knowledge: A coach can forget what she or he knows when communicating with clients. • The coach faces the same things as clients: busy schedules, set-backs, and so forth. Many coaches struggle with their own health and fitness. The same approaches a coach uses for themselves will work for their clients. • Clients expect that a workout or diet program be complicated. In reality, the tools in the coach’s toolbox are extremely simple. • There are no secrets to the human condition. Precision Nutrition is writing its fourth version of its coaching certification to reflect the way they coach today. • Krista learned the importance of basics from her martial arts training. Judo blackbelts have exceptional control of the fundamentals. • Boring [fundamentals] is the stuff of success. • Krista screens clients by people who are interested in working on their “inner game.” • Basic questions for the prospective client o Will you reply promptly? Will you answer a few questions for me? o Have fitness professionals—coaches—set the example and been the advocates for the behaviors they teach? o As a consumer, how do we know we’ve identified an expert when we think we’ve found one? • To the client, “You need to be the boss of you.” I’m not your mother. • Krista wants to coach other coaches how to coach. • When a person’s life is being ruined by the thing they’re pursuing it can’t be [accurately] called high achievement. • Using the wrong tool to reach a destination makes it dissatisfying and pushes someone into greater dysfunction, as in the diet deprivation that goes into bodybuilding competition. • The more complicated the coach makes it, the more it leads the client to confusion. • A coach who allows themselves to be vulnerable and authentic can connect better with their clients. • A supportive coach can also be a coach who challenges the client to achieve. • We achieve our best when in a state of ease and flow. • Women’s sports is a fascinating lens through which broader societal issues can be viewed. • Women’s sports have opened up different ways to play certain sports just due to the body types and differences. ------------------------------------- >Follow Coach Krista Scott-Dixon< ------------------------------------- Website http://www.stumptuous.com/ Facebook https://www.facebook.com/krista.scottdixon.pn Instagram https://www.instagram.com/stumptuous/?hl=en **Special Offer - Get a FREE week of workouts from my most popular workout program, The Hardgainer Solution: http://hardgainersolution.com/free/

69 MINAUG 5
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SSP 152. Krista Scott-Dixon – The Professional Coach and the Impact of Women in Fitness

Latest Episodes

SSP 161. Good Mood, Healthy Food

----------------------------------- ︎ Good Mood, Healthy Food ︎ ----------------------------------- Negative mood can equal bad food choices and vice versa. But temptation can affect mood. Scott unpacks research that suggests good mood leads to healthy food choices. Grapes or M&Ms? • A 2010 study published in the Journal of Consumer Research looked at three studies showing that healthy choices are more likely when in a good mood, but temptation is greater when mood is negatively affected. • People tend to choose the healthier choice when in a good mood. • If a stimulus negatively affects positive mood, the unhealthy choice is more likely. • Test subjects were given a snack choice of grapes or M&Ms. • Better mood led to greater resistance to the M&Ms. Real world examples • People constantly bring sweets to work and encourage you to try them. You resist at work, but their teasing negatively affects your mood, and you choose an unhealthy snack later in the day. • Your diet alone adds stress, making healthy choices tougher. • In recent years, dislikes and hating on social media’s has been a source of negativity. Stressful eating? • Devices like FitBit, and strict exclusionary diets like keto, add stress which makes resisting temptation more difficult. • By comparison, lifestyle eating plans like the Cycle Diet, reduce stress and make healthy choices more likely. http://scottabelfitness.com/cyclediet [Reference] Fedorikhin A and Patrick VM, “Positive Mood and Resistance to Temptation: The Interfering Influence of Elevated Arousal”. Journal of Consumer Research Vol. 37, No. 4 (December 2010), pp. 698-711 https://www.jstor.org/stable/10.1086/655665?seq=1#page_scan_tab_contents **Get an entire module of "Food Freedom" as a Free Email Course. 100% Free. No Credit Card Required. https://foodfreedomcourse.com/free/

11 MIN1 w ago
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SSP 161. Good Mood, Healthy Food

SSP 160. Scott Strikes Back (Now, It’s My Turn)

------------------------------------------- Scott Strikes Back (Now, It’s My Turn) ------------------------------------------- Social media is notorious for personal, “ad hominem” attacks. Scott asks for first impressions of pictures of himself and clients, before and after adopting a plant-based diet. Before and After: which looks healthier? *To see the photos, please refer to: https://smartersculptedphysique.com/episodes/160-scott-strikes-back-now-its-my-turn Muscle and Health • The bodybuilding subculture considers anything less than jacked as unhealthy looking. • The vegan diet isn’t strongly associated with muscularity. Scott doubts that he would have been called weak and frail if his vegan diet weren’t public. • The person who trolled Scott online hasn’t seen Scott in person in 25 years, from his bodybuilding days. • People who’ve seen photos from his bodybuilding career, who didn’t know him then, routinely tell Scott he looks better today. • Scott’s about the same size and body composition as an NFL player. • Health measures aren’t always visible. Lab results reveal what’s going on inside. • Scott gives details of his comprehensive physical exam in Episode 125 of The Smarter Sculpted Physique. https://smartersculptedphysique.com/episodes/125-if-seeing-is-believing/ **Get an entire module of "Food Freedom" as a Free Email Course. 100% Free. No Credit Card Required. https://foodfreedomcourse.com/free/ https://smartersculptedphysique.com/ https://scottabelfitness.com/

22 MINOCT 14
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SSP 160. Scott Strikes Back (Now, It’s My Turn)

SSP 159. Metabolism Porn - It's Diet Fantasy

----------------------------------------- ︎ Metabolism Porn - It's Diet Fantasy ︎ ----------------------------------------- Fantasy over reality. Fad diets promise satisfaction, gratify in the short term, but disappoint in the long term. Scott compares the techniques used by the diet and diet food industry to those used by the porn industry. Diet fiction • Metabolism has become a keyword in internet searches. • Fad diets outsell diet science. • The immediate gratification of fad diets is what attracts people. Reality is much less exciting, requires discipline and consistency. • Metabolic compensation system operates in three realms of time: immediate, residual and cumulative. • Deprive the body in immediate time frame, it compensates shortly thereafter in the residual realm, but lasting damage [digestive] metabolism occurs in the cumulative time frame. • Quick fix diets rely on short term results that can be quantified by the weight scale. The bathroom scale is a terrible indicator of progress. The shape of water • Most initial weight loss is water weight. This is due to how the body metabolizes stored glycogen. With each water molecule, ~2.7 molecules of water go along for the ride. • Weight loss might continue but the weight that’s lost is often lean mass. • The body’s fat storage mechanisms are turned on when the body is deprived of energy. Using Low-carb as an example, here’s how the fad diet process [and cycle] works: Dieter cuts carbs > loses water weight quickly > believes they’ve lost fat, so eats carbs again > retains water weight > thinking they’ve gotten fatter, dieter convinces themselves that they’re carb resistant > eliminates carbs forever > damages gut microbiome, fat storage mechanisms are activated > fewer food types can be eaten without consequence > believing food or themselves are the issue, dieter looks for next fad diet. Believing a fantasy? • Hope over experience; belief over reason. • Food, like sex, is something we are hard-wired to desire. Appeals to basic wants and needs. • Porn isn’t something that satisfies ultimately or in a wholesome way long term. Neither do fad diets. Marketing fad diets is similar to porn. • Prepared diet food industry teases with the very foods that make people fat in the first place: brownies, shakes, etc. • Focus instead on the long term. What’s your 12-month goal, not your 12-week goal? • Metabolism is optimized in the long term. The diet industry uses the term “metabolism” as a lure but only provides short-term gratification with long term negative results. • Short term weight loss doesn’t prove a diet works. • Diets are categorized to appeal to diet “fetishes”. Example: people who believe carbs are the enemy gravitate to low-carb fad diets. -------------------------------------- Diet Resources by Coach Scott Abel -------------------------------------- - The Cycle Diet course https://scottabelfitness.com/cycle-diet-course/ - Understanding Metabolism https://scottabelfitness.samcart.com/products/understanding-metabolism/?_fs=79adea1d-db36-41e9-b95a-bbd127de6225 - Metabolic Damage and the Dangers of Dieting https://scottabelfitness.samcart.com/products/metabolic-damage-ebook/?_fs=c3d66231-66a2-480e-bb00-dc6a5999dceb&_ga=2.254343503.631299138.1564246702-496385765.1518882227 **Get an entire module of "Food Freedom" as a Free Email Course. 100% Free. No Credit Card Required. https://foodfreedomcourse.com/free/

47 MINSEP 30
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SSP 159. Metabolism Porn - It's Diet Fantasy

SSP 158. A Trained Metabolism – Results of Overeating Experiment

---------------------------------------------------------- A Trained Metabolism – Results of Overeating Experiment ---------------------------------------------------------- Is there such a thing as a trained metabolism? What happens if you go off-diet for nearly a month? Scott intentionally overate during his recent three-week vacation, to test the resilience of his own metabolism. He reports the results back from this experiment. Scott lost weight after 17 days of overeating and only three days back on diet. - Beginning date and weight: Aug 15 207 lbs., 8 oz. - Ending date and weight: Sep 5, 206 lbs., 14 oz. - Food he ate during his vacation: included donuts, cake, brownies, pizza, burritos, nachos, and beer. NOTE: Scott didn’t record everything he ate, so he actually ate more than he reported. Metabolism is either compromised or optimized. What exactly is overeating? • Anything over and above an individual’s usual consumption is overeating. • There's a difference between ext...

57 MINSEP 23
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SSP 158. A Trained Metabolism – Results of Overeating Experiment

SSP 157. Three Ways to Stop Self-Sabotage – Lessons from Clients

---------------------------------------------------------- Three Ways to Stop Self-Sabotage – Lessons from Clients ---------------------------------------------------------- Why do I keep doing this to myself? Scott outlines six approaches that consistently lead to weight loss failure, offers alternatives that work, and answers questions from his live audience. “A body under constant surveillance can never be free.” • It’s hard to help people who refuse to accept their problem. • True struggle or laziness? There’s a difference. • Internal struggles can be masked as external. • Lack of self-acceptance is the real struggle. Weight loss and physique transformation is just the middle-man. • Diet and fitness industry capitalize on body insecurity. • Common beliefs, lies people tell themselves: - “I just need the right diet.” - “If I could just find the magic program…” - Keto, Intermittent fasting, etc. - Honeymooning: early success that fails long-term, then self-blame for program failure. - “Just tell me what to eat and I’ll eat it.” Three simple steps to winning internal struggles 1. Uncover the deeper issue. • It’s not about the program; it’s about the mindset behind the program. • Continuing to try, fail, then feeling defeated is a signal of an internal struggle. • This leads to falling prey to quick fix diets and exercise programs. • A coach’s honesty with them won’t work if the client isn’t honest with themselves. 2. Accept yourself. • Self-esteem is something you experience. Self-acceptance is something you do. • Refuse to be in an adversarial relationship with yourself. • New neurosis, Facebook Envy: it’s a thing. The only mindset that works [long term] is self-acceptance, without exception. 3. Build self-acceptance daily. • Progress takes place a little at a time. • Use a few specific exercises. - Rubber band exercise: wear a rubber band on the wrist and snap it when thinking self-sabotaging thought. - Sentence completion. Answer these four questions: + Food is my enemy because… + Food is my friend because… + Food is just food because… + Food represents something else entirely because… Questions to honestly ask yourself to uncover deeper issues: • Do you feel pressure to abandon a diet strategy when dining out? • Are you self-conscious about eating meals you prepare when others don’t? • How much does drinking alcohol get in the way of weight loss efforts? • Did you grow up in a home with a parent who constantly dieted or obsessed with body image? • Do you seek approval from a parent? • Are you swayed by diet or exercise trends? • Do you follow enviable physical specimens on social media? ------------------------- Diet Resources by Scott ------------------------- - Permanent Weight Loss: https://scottabelfitness.samcart.com/products/permanent-weight-loss-ebook/?_fs=c3d66231-66a2-480e-bb00-dc6a5999dceb&_ga=2.247405700.1814702990.1568484033-496385765.1518882227 - The Anti-Diet Approach: https://scottabelfitness.samcart.com/products/the-anti-diet-approach-ebook/ - The Cycle Diet course: https://scottabelfitness.com/cycle-diet-course/ **Get an entire module of "Food Freedom" as a Free Email Course. 100% Free. No Credit Card Required. https://foodfreedomcourse.com/free/

64 MINSEP 16
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SSP 157. Three Ways to Stop Self-Sabotage – Lessons from Clients

SSP 156. Six Weight Loss Approaches to Avoid, and How

-------------------------------------------------- Six Weight Loss Approaches to Avoid, and How -------------------------------------------------- Scott outlines six approaches that consistently lead to weight loss failure, offers alternatives that work, and answers questions from his live audience. A Goal, or a Wish? • Achieving a goal requires following a process. • Goals and deadlines to meet them aren’t for everyone. • Let go of the pressure to perform. Approaches destined to fail: 1. Numbers goals • Starting a body transformation goal with numbers in mind • Examples of numbers-related goals: weight, dress size. • No numbers goal tells you what’s going on inside the body. • The scale can’t tell you if the weight gain or loss is from fat, muscle, or water. 2. Deadline goals: high school reunions, weddings, beach vacations • Imposes unnecessary pressure to achieve within an arbitrary time frame. • Doesn’t consider what happens once the deadline has been passed, whether the goal is attained or not. “Deadlines are dead ends.” 3. Absolutes • The absolute mindset: Lose weight or die trying. • Ask: -"Then what?” -Is the diet sustainable? -What happens if you achieve the goal? -Or, what happens if you don’t? 4. Expecting an obstacle-free path • Life gets in the way. • Real people with everyday lives sometimes compare themselves to others who make their living by looking good, with hours to spend in the gym. • Don’t let setbacks set you back. 5. Belief that success follows a linear process • Achieving a goal is more like walking through a maze. • Be realistic about how the process will actually progress. • Commit to the process and resolve to enjoy the process itself. • Aim for habit goals. Establishing a good habits should be the goal. • What three or four “habit” goals can you create and aim for that will lead to success. • One good example: Early to bed and early to rise. • A good habit: automatic, non-draining behavior, like brushing your teeth. • Replace a current destructive habit with a new productive habit. 6. Believing in the outliers • Beware the exceptions. • Exceptions are held out by fitness and supplement industry to be the rule. From the Audience • “People who obsess over numbers drain their emotional battery and it frequently negatively impacts their personal relationships.” • “I can’t stand it when people ask how long it took me…doesn’t matter how long it takes.” • “Last week I weighed the same as the week before but I lost two inches on my waist. The scale lies sometime.” • “The best thing I ever did was throw out my scale.” • “How I feel is the best judge for me.” • “Invariably the scale becomes a mood ir-regulator than just a tool.” • “How does one properly get off the keto diet?” ------------------------- Diet Resources by Scott ------------------------- -The Cycle Diet: https://scottabelfitness.com/cycle-diet-course/ - Lean Without Trying: https://www.amazon.com/Lean-Without-Trying-6-Day-Vegan-ebook/dp/B07MHVV2JJ/?_ga=2.254343503.631299138.1564246702-496385765.1518882227 - Metabolic Damage and the Dangers of Dieting: https://scottabelfitness.samcart.com/products/metabolic-damage-ebook/?_fs=c3d66231-66a2-480e-bb00-dc6a5999dceb&_ga=2.254343503.631299138.1564246702-496385765.1518882227 **Get an entire module of "Food Freedom" as a Free Email Course. 100% Free. No Credit Card Required. https://foodfreedomcourse.com/free/

57 MINSEP 9
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SSP 156. Six Weight Loss Approaches to Avoid, and How

SSP 155. Eating Disordered Diets Disguised as Healthy

--------------------------------------------------- ︎ Eating Disordered Diets Disguised as Healthy ︎ --------------------------------------------------- Deprivation diets attract people susceptible to eating disorders, and they are showing up on social media disguised as legitimate weight loss methods. The Coach discusses them and shares tips for how to spot a dangerous diet. Expert appeal? • Some social media influencers with large followings advocate diets that appeal to people already pre-disposed to eating disorders. • They often combine deprivation diets: keto + IF; vegan + IF; vegan keto, and so forth. • Some advocate [almost] complete starvation. • Pinballing between deprivation diets is common among these influencers: keto, to IF, to One Meal a Day, etc. • Just because someone calls themselves a health and fitness expert doesn’t make them one. “Check yourself before you wreck yourself.” Physique competition and eating disorders • Eating disorders are rampant in the bikini and figure competition world. • Female physique competition attracts women who are already obsessed with food and the body. • Two eating disorder terms to know: EDNOS (Eating Disorders Not Otherwise Specified), and Orthorexia. - EDNOS: https://www.eatingdisorder.org/eating-disorder-information/osfed/ - or•tho•rex•i•a /ˌôrTHəˈreksēə/ noun 1. an obsession with eating foods that one considers healthy. 2. a medical condition in which the sufferer systematically avoids specific foods in the belief that they are harmful. How to spot a potentially harmful diet • Otherwise healthy diets applied in unhealthy ways, with deprivation in common. • Deprivation Stacking: eliminating meals, or entire food groups. • Restriction of specific foods, such as a vegan diet that restricts calorie-dense plant foods, like nuts. • Extremes, such as drinking urine. Sustainable, healthy weight loss • Losing weight is one thing. Sustaining weight loss is another. • A coach can help [by providing accountability and guidance.] ------------------------- Diet Resources by Scott ------------------------- - https://scottabelfitness.com/cycle-diet-course/ - https://www.amazon.com/Lean-Without-Trying-6-Day-Vegan-ebook/dp/B07MHVV2JJ/?_ga=2.254343503.631299138.1564246702-496385765.1518882227 - https://scottabelfitness.samcart.com/products/metabolic-damage-ebook/?_fs=c3d66231-66a2-480e-bb00-dc6a5999dceb&_ga=2.254343503.631299138.1564246702-496385765.1518882227 **Get an entire module of "Food Freedom" as a Free Email Course. 100% Free. No Credit Card Required. https://foodfreedomcourse.com/free/

34 MINSEP 2
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SSP 155. Eating Disordered Diets Disguised as Healthy

SSP 154. Three Reasons Why Coaching Matters for Physique Transformation

--------------------------------------------------------- Three Reasons Why Coaching Matters for Physique Transformation --------------------------------------------------------- Why does one-on-one coaching consistently deliver sustainable results where DIY approaches fail to transform and then maintain physique? Scott expands on three reasons why. Information, with guided application. •You’ll need someone—a coach—to guide application of knowledge. • Do you think all you need is motivation? A coach can’t provide motivation. Inspiration comes from within. • Act, don’t just gather information. Information without action is powerless. • Actions that yield results provide more motivation than information alone. • A coach or mentor provides guidance, direction, support and accountability. Scott describes how his Master’s thesis advisor did this for him. • The third party (advisor/coach/mentor) needs to be a real person and not an app. Three former clients recently re-hired Scott after trying to go it alone. Hire a change agent. It’s worth it. • Replace a habit, don’t change it. • Stress makes habits harder to break. • It takes a habit to break a habit. Don’t fight a bad habit. Replace bad habits with good ones. • The chains of habits are too light to be felt until they’re too heavy to break. • Examining and challenging preconceived notions is a crucial first step to habit-breaking. Real coaching is an investment, not an expenditure. It’s easier to quit when no one else is watching. • Do you make goals, or excuses? Goal orientation comes from a positive mindset. • Doers and dabblers: The doer is committed and learns from mistakes; The dabbler exhibits little commitment. • People value what they invest in. • Even talented aspiring professional athletes pay to attend [instructional] camps. • A client doesn’t care how much the coach knows until they know how much they care. ------------------------- Diet Resources by Scott ------------------------- - The Cycle Diet course: https://scottabelfitness.com/cycle-diet-course/ - Lean Without Trying: https://www.amazon.com/Lean-Without-Trying-6-Day-Vegan-ebook/dp/B07MHVV2JJ/?_ga=2.254343503.631299138.1564246702-496385765.1518882227 - Metabolic Damage and the Dangers of Dieting: https://scottabelfitness.samcart.com/products/metabolic-damage-ebook/?_fs=c3d66231-66a2-480e-bb00-dc6a5999dceb&_ga=2.254343503.631299138.1564246702-496385765.1518882227 **Get an entire module of "Food Freedom" as a Free Email Course. 100% Free. No Credit Card Required. https://foodfreedomcourse.com/free/

59 MINAUG 19
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SSP 154. Three Reasons Why Coaching Matters for Physique Transformation

SSP 153. Dr. Erin Simmons - Gettin' Real on Women and Fitness

-------------------------------------------------------- ︎ Dr. Erin Simmons: Gettin' Real on Women and Fitness ︎ -------------------------------------------------------- Dr. Erin Simmons earned her Ph.D. in Nutrition from Texas A&M University, where she performed research on muscle protein synthesis and sport performance. She earned her Bachelor’s and Master’s degrees in Biology from Florida State University, where she competed as a javelin thrower for the FSU Women's Track and Field team. Following graduation, she worked as a laboratory technician for the Navy Experimental Diving Unit before heading to Texas A&M University. Her research focus shifted to nutrition and exercise physiology, a decision facilitated both by her time at NEDU as well as her role as a volunteer assistant coach with the multi-year national champion A&M Track and Field team: https://12thman.com/news/2016/11/2/aggie-volunteer-assistants-for-2017-track-and-field-season.aspx Over the course of her six years with the team, she coached jumpers and multi-event athletes, led mobility and flexibility sessions for multiple event groups, and was involved in team-wide rehabilitation and prehabilitation. She completed her dissertation in June of 2018 and shortly thereafter took a position as a Department of Defense contractor working as a research physiologist to study human performance and nutrition for the Navy Experimental Diving Unit in Panama City Beach, Florida. Erin’s a certified Strength and Conditioning Specialist, a PADI Divemaster, and is working toward her Yoga Instructor Certification, expected this year. She enjoys reading, travel, watersports with her dog Hank, and cooking healthy food that still tastes delicious. Erin pursued fitness modeling following her D1 track career but abandoned that pursuit once she learned what was involved. “I discovered that “fitness modeling” meant selling out to supplement companies and posing on stage like a show pony with an oompa loompa tan. It wasn’t for me.” Erin Simmons Fitness today: “I [turned] ESF into a community of people interested in health and fitness. I started posting workouts, recipes, and articles to give followers fresh ideas. As I have progressed…I’ve shared cool new science and debunked common fitness and health myths. I’ve only ever shared or promoted things that I use and believe in and have thoroughly researched.” In spite of excellent credentials, qualified women need to consistently defend their expertise to get respect, much more than their male counterparts. Erin on social media • Social media, in general, has become almost all visual. • Pictures are required. Posts often get Likes based on the visual alone, before the viewer ever knows what the post is about. • Posts presenting interesting science get comparatively few likes…unless accompanied by a catchy photo. • Even in the university setting today, visuals are vital when teaching. • Social media allows a person to paint a completely different version of themselves. Women, figure competition and body image • Fitness modeling differs from athletics. Aesthetic musculature may or may not actually be functional. -Example: Why do we have abs? They’re for core strength. Abs—for aesthetics’ sake only—misses the point. • Women's physique competition saved bodybuilding. It later progressed into fitness (which required some gymnastic skill), and then figure, and then later bikini competition, which only requires making four turns on stage…yet costs thousands to compete. • Expectations for women’s physiques tend to be more unrealistic and unsustainable than for men. • A victory or defeat in athletics teaches lessons on performance improvement,

59 MINAUG 12
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SSP 153. Dr. Erin Simmons - Gettin' Real on Women and Fitness

SSP 152. Krista Scott-Dixon – The Professional Coach and the Impact of Women in Fitness

------------------------------------------------------ Krista Scott-Dixon – The Professional Coach and the Impact of Women in Fitness ------------------------------------------------------ Krista Scott-Dixon, PhD., fitness and nutrition coach and author, has two decades of experience in adult education and curriculum design. Krista (“KSD” for short) is the intellectual powerhouse behind Precision Nutrition's coaching program development, and earned her PhD in Women’s Studies from York University in 2002. Krista views health and fitness as path to the larger goal of changing people's lives. She has authored several books and dozens of academic publications, and inspires the loyal readers of her groundbreaking women's weight training website, Stumptuous.com Krista has competed in martial arts and stays active by training in boxing, judo, Brazilian Jiu-Jitsu, cycling, running, rock climbing, and weight training. “Trust the simplicity.” - KSD • Cursive Knowledge: A coach can forget what she or he knows when communicating with clients. • The coach faces the same things as clients: busy schedules, set-backs, and so forth. Many coaches struggle with their own health and fitness. The same approaches a coach uses for themselves will work for their clients. • Clients expect that a workout or diet program be complicated. In reality, the tools in the coach’s toolbox are extremely simple. • There are no secrets to the human condition. Precision Nutrition is writing its fourth version of its coaching certification to reflect the way they coach today. • Krista learned the importance of basics from her martial arts training. Judo blackbelts have exceptional control of the fundamentals. • Boring [fundamentals] is the stuff of success. • Krista screens clients by people who are interested in working on their “inner game.” • Basic questions for the prospective client o Will you reply promptly? Will you answer a few questions for me? o Have fitness professionals—coaches—set the example and been the advocates for the behaviors they teach? o As a consumer, how do we know we’ve identified an expert when we think we’ve found one? • To the client, “You need to be the boss of you.” I’m not your mother. • Krista wants to coach other coaches how to coach. • When a person’s life is being ruined by the thing they’re pursuing it can’t be [accurately] called high achievement. • Using the wrong tool to reach a destination makes it dissatisfying and pushes someone into greater dysfunction, as in the diet deprivation that goes into bodybuilding competition. • The more complicated the coach makes it, the more it leads the client to confusion. • A coach who allows themselves to be vulnerable and authentic can connect better with their clients. • A supportive coach can also be a coach who challenges the client to achieve. • We achieve our best when in a state of ease and flow. • Women’s sports is a fascinating lens through which broader societal issues can be viewed. • Women’s sports have opened up different ways to play certain sports just due to the body types and differences. ------------------------------------- >Follow Coach Krista Scott-Dixon< ------------------------------------- Website http://www.stumptuous.com/ Facebook https://www.facebook.com/krista.scottdixon.pn Instagram https://www.instagram.com/stumptuous/?hl=en **Special Offer - Get a FREE week of workouts from my most popular workout program, The Hardgainer Solution: http://hardgainersolution.com/free/

69 MINAUG 5
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SSP 152. Krista Scott-Dixon – The Professional Coach and the Impact of Women in Fitness
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