If you’re a trainer or coach in the fitness industry, you already know what it takes to get and stay in shape. After all, that’s what you do for a living.

But there are a lot of trainers out there — us included — who’ve occasionally let their own workouts and nutrition slip.

In giving so much attention to their clients and their business, they’ve neglected themselves.

They realize they’re not living the “fitness lifestyle” others think they are. And the body they worked so hard to get? It still looks better than average. But it’s not quite where it used to be.

It happens more than you think. It’s completely normal for caring, talented trainers to get a little out of shape from time to time. Let’s talk about why.

Enter PN coach and fitness pro, Toni Bauer.

If you’re a trainer or coach in the fitness industry, you already know what it takes to get and stay in shape. After all, that’s what you do for a living.

But there are a lot of trainers out there — us included — who’ve occasionally let their own workouts and nutrition slip.

In giving so much attention to their clients and their business, they’ve neglected themselves.

They realize they’re not living the “fitness lifestyle” others think they are. And the body they worked so hard to get? It still looks better than average. But it’s not quite where it used to be.

It happens more than you think. It’s completely normal for caring, talented trainers to get a little out of shape from time to time. Let’s talk about why.

Enter fitness professional Ron Dykstra.

My name is Ron Dykstra. I work in both television and the fitness industry.

I’ve been lucky enough to work with professional and amateur fighters, roller derby teams, and all kinds of regular people who just want to be fit and healthy.

I’ve always been most interested in strength training, and I’ve always wanted to be strong. Really strong. So much that I put nearly all my energy into being strong.

And being strong, to me, meant getting big. I figured extra weight would improve my leverage, and I ate lots of so-so foods to add that weight.

I got big all right. But not the right kind of big.

If you didn’t know me, you might not have guessed that I even trained. As a budding strength coach and trainer, this seemed intrinsically wrong.

Worse yet, even though I worked hard on solid strength training programs and over-ate daily – well past the comfort level – I wasn’t even getting particularly strong.

I wasn’t in the shape I wanted to see in the mirror.

As a trainer, this sucks. It would have been OK if I was crazy strong… but I wasn’t crazy strong, either. What gives?

“Experts” don’t usually tell you that the first time you “bulk up” will likely be the most effective, and trying to go back to this method again may well backfire.

It is, however, one of the most appealing “nutrition plans” available to young men around the world – lots of meat and potatoes, eggs and oatmeal, protein powder and ice cream – yeah! Inner fat kid, get down.

I knew I was getting bigger, because the scale weight kept rising. But the weight on the barbell… didn’t.

I was getting diminishing returns.

I gained 50 lb of body weight to add 50 lb to my bench press, giving me a 280 lb press at a body weight of 250 lb. How heavy would I have to be to bench 300 lbs? Would I have to gain 20 lb more?

The idea was daunting. I already felt bad enough. At 250 lb a flight of stairs winded me.

Running and jumping produced stabbing pain in my ankles. I often awoke with “pins and needles” sensations in my arms and fingers. What would that be like if I were even heavier?

I knew in my heart (and in my training log) that my squat, deadlift, and Olympic lifts were not substantially improved by years of bulking, either.

“And thus I clothe my naked villainy
With old odd ends stolen forth from holy writ
And seem a saint when most I play the devil.”
—William Shakespeare, from Richard III, Act 1 Scene 3 

I was like this quote, clothing my desire for comfort foods with information cobbled together from the internet and magazines. Clothing my bones with muscle, fat and bloat.

And if I needed any justification, all I had to do was quote someone bigger and stronger than me, who’d say things like “Just fuggin’ eat”.

This allowed me carte blanche to eat cookies, cake, and orange soda, which tasted awesome, but left me feeling a bit fraudulent as a fitness pro.

There was just one problem with this plan …

The assumed magic of bulking never happened for me.

I never bulked my way into impressive strength and muscularity, which I genuinely thought was going to happen. I had visions of getting up to a crazy body weight and then “hardening up” at that weight.

I don’t even know why I thought that was possible, because I’ve never seen it happen in reality.

Instead I got older. And fatter. My joints got battered.

And I got tired of assuring myself that cookies were fine within the “anabolic-window-post-workout”, and a guaranteed recipe for muscle growth.

I needed to change.

(Note: this was actually a Lean Eating lesson that helped me a lot – once I’d learned it!)

I’d known about Precision Nutrition for a long time. I’d seen the transformation Dr. John Berardi had done with powerlifter Dave Tate, formerly of Westside Barbell fame (and the source of much strength and bulking information).

I saw some pretty fantastic transformations on the PN site. My girlfriend, an amateur boxer and trainer herself, was interested in PN, and began to work with Coach Krista Scott-Dixon.

All roads seemed to lead to PN.

This was the outside help I needed.

Over the course of a year, Lean Eating prepared me not only physically but psychologically for body transformation.

That sounds kind of like they opened up my head with a can opener and took out the fat kid I once was. It’s not quite like that.

Instead they gave me a series of challenges that were only partly physical. And counted on my full cooperation daily, be it a food choice, exercise, or written assignment.

Then my coaches followed up with me to make sure it was sinking in, and to keep me accountable to my choices.

Some aspects of Lean Eating were natural for me. For a guy who likes exercise, being asked to do regular exercise was no problem.

But many lessons asked me to challenge myself in ways that were new to me. One day, I glibly answered the daily assignment question, but was left with a sinking feeling.

I knew I’d BSed myself. I had to go back and redo that assignment after wrestling with it for several days.

That was hard. But I was rewarded by understanding myself a little better.

In fact, many lessons made me mad at myself or at Lean Eating, but these were the same lessons that I learned the most from.

Lean Eating kept me accountable.

The program emphasized making real lasting changes, and creating lifelong habits that increase health and longevity.

They never talked about a “6 Week Fat Blast”, or whatever is littering the internet and selling copy on the newsstands. Changes happen gradually. You end up thinking new thoughts about food, fitness, and yourself.

The cool part: New behaviors follow new thoughts.

But it’s very hard to break out of our existing behavioral loops or think new thoughts without some compassionate guidance.

If you think and do the same thing again and again, you arrive at the same outcome – obvious, right?

It became painfully evident that I was doing the same thing again and again and expecting a different outcome: Bulking up, then deflating a little bit, always winding up at roughly the same place.

It’s easy to pretend you know something. As health professionals we want our clients to trust our knowledge and experience.

It’s really hard to admit you don’t know everything. To ask for help.

But is it better to remain in the dark, proudly ignorant, and not change? And who among us can possibly know everything? We all benefit from sharing information.

“If I have seen further, it is by standing on the shoulders of giants.”
–Sir Isaac Newton

Lean Eating is a profoundly compassionate approach.

Everyone needs help sometimes. That doesn’t make you weak or a fraud.

It makes you normal.

In our current Information Age, we have the sum of all human learning at our fingertips, available at any time of day. Yet most people can’t filter fitness information enough to achieve their ideal body.

Sure, we know potato chips are bad for us and spinach is good for us. But most of us don’t know how to apply that information to ourselves in a caring and reasonable way.

I certainly didn’t. My “way” was Bacchanalian over-indulgence followed by Puritanical self-recrimination, which made my brain feel grotty and my body look puffy.

With the guidance and support of Lean Eating, I was able to make a change I once thought impossible.

And guess what: Strength followed. In June 2013, one week after my end-of-Lean Eating photo shoot, where I weighed in at 185 lb — 65 lb less than I had started out over a year before — I took home gold from the men’s Raw Masters CPF Powerlifting Nationals.

I was leaner. I was stronger. I was a new man. And a better trainer because of it all.

Let someone help you.

If you’re reading this and you work in the fitness industry, consider getting coaching from a source outside of you. The additional perspective alone is incredible.

Everyone can benefit from this kind of help and support, and people in the fitness business might even need it more than the “civilian” population.

Most trainers are working on someone else’s schedule. Getting up early to meet clients before work. Staying at the gym late to complete their own training. (Or maybe skipping their own training completely, because they’re so dang tired.) In between, walking the fine line of being caregivers to other people’s needs.

We prioritize other people’s training, and sometimes skimp on our own. We love to help people meet their goals, but don’t always meet our own goals along the way. We know there are people who could help us, but don’t want to look ignorant by asking for help.

Sound familiar? If so, that’s OK. You are not less of a trainer for it. Let someone help you.

There might be some tough lessons along the way, but I know my fitness tribe loves a challenge.

The reward is a healthy, mindful way of life, and an awesome way to practice what you preach.

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For part 1 of this series, featuring Toni Bauer, click here.

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Want some help?

If you’d like some help in reclaiming your health and building an awesome body, that’s what we’re here for. In fact, we’ll soon be taking new clients in our Lean Eating Coaching Program.

You see, we accept a very small number of new clients every 6 months, and the spots in the program typically sell out in hours. However, those motivated enough to put themselves on the presale list get to register 24 hours before everyone else. Plus, they receive a big discount at registration.

So put your name on the list below — because, as always, spots are first come, first served, and when they’re gone, they’re gone.

You’re a teacher, helper, advisor, and caregiver all wrapped up in one package.

But who takes care of … you?

Your answer to that question will lead to one of two places: a healthier, fitter, and less-stressed you, or a secured spot on the yo-yo diet merry-go-round.

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For the last 6 months, we’ve spent hours interviewing our Lean Eating for Women clients in person and on the telephone.

We wanted to find out why they chose to do the program when they just as easily could have hired a local personal trainer, signed up at a CrossFit gym, or bought the latest diet book.

And the answer was kinda surprising.

Here’s what we found — and how it can help you become healthier, happier, and less stressed-out about your body.

Women: Tireless caregivers

In our interviews, the same stories kept popping up, over and over again.

Women care for elderly parents or disabled family members.

It’s been estimated that over 60 million families are caring for an aging or disabled person at home, and at least 85% of the caregivers are women.

And while this type of caregiving costs both time and money, it also costs women something else: self-care and attention to their own needs.

Because 70% of these women are already arriving late, leaving early, or missing work days because of their responsibilities, it’s easy to see how time spent on exercise and personal health are the first things to give.

During our interviews we heard this time and time again.

In one case, a client had spent two years caring for her elderly father. She loved every minute she spent with him. But when he passed away, she realized the true toll those two years had taken on her body and her well-being.

Not coincidentally, she signed up for Lean Eating the next week.

Women care for children.

While men are beginning to help more at home, it’s been estimated that moms still spend twice as much time with their children vs dads. This includes caregiving, teaching, and even driving their children to activities and appointments.

Of course, many moms love those extra hours with their children. But there are only so many hours in the day. Exercising, planning a healthy meal, and considering self-care can fall by the wayside.

(Many new moms feel like taking a shower is more time than they can manage, let alone going to the gym in the first place.)

Again, this was an extremely common theme in all our interviews.

One client stands out in my mind: She’d been driving her son to swim practice twice per day: Every morning at 4:30 AM and every evening after school. She also worked full-time and took care of the rest of her family.

She was incredibly proud of who her son had become and that she’d helped him succeed.

But when he got his driver’s license and no longer required all of her attention, she realized that the years of putting everyone else first had also left her heavier than she’d ever been before. And sick — her doctor was recommending medication.

Interestingly, within weeks she was in Lean Eating.

Women care for spouses and partners.

For women who both work and try to manage a household, time can often feel very short.

And it’s not just the actual housework or meal preparation that’s the issue. It’s all the attention, planning, and thinking that goes into holding down what amounts to two jobs.

This became evident for one of our clients when her fiancée got unexpectedly transferred to another city. Because she was unable to leave her job immediately, she stayed behind temporarily.

Left with some time to reflect alone, she realized how often other things, including her relationship, had come before her own health.

And soon after that, she joined Lean Eating.

Women: Who’s taking care of YOU? 

After dozens of interviews, a central theme kept bubbling to the surface.

Women are extremely proud of how much they do for their loved ones.

But they also feel utterly exhausted.

In the process of putting so much of themselves into caring for others, they end up neglecting themselves. Their own care suffers.

Exercise is forgotten, healthy eating is off the menu. They gain weight and lose strength. They age quickly and their health deteriorates.

But it doesn’t have to be this way. If you pay close attention to the top three lessons our clients have shared, they could make all the difference for you.

#1: To care for others, you must care for yourself.

As the airplane safety video says, “Put your own oxygen mask on first.” You can’t take care of others if you’re running out of air yourself.

Women are taught that they should always put other people’s needs first. And unless they’ve anticipated and pre-emptively scratched every itch on loved ones’ backs, they may feel guilty about taking time for themselves.

As one of our clients said:

“I used to feel it wasn’t okay for me to be ‘selfish’.

“But now I see it differently. It’s not selfish to take time to go to the gym. It’s not selfish to care about my own health. It’s self-love.”

Doing Lean Eating, she lost weight. She looked and felt better. But more surprisingly, to her, she became a better mom:

“The program made me more accessible to my kids — emotionally, physically, in every way.

“I feel better about myself and I’m more present for them.”

#2: You’re not alone.

In our interviews, clients are always surprised to hear that so many other women have stories so similar to their own. They’d felt alone, assuming they were the only ones who felt as exhausted (and in some cases, hopeless) as they did. As one client confessed:

“In the beginning, I thought I was the only person who’d ever felt this way.

“Now I know that isn’t true, and these feelings are a whole lot more common than I’d imagined. Especially among women.

“But until I opened up about my own struggles, I had no idea.”

Since then, I can’t tell you the number of times I’ve heard the following:

• “I was doing great until I had my second baby. I just haven’t been able to get back into shape since I had her. I’m so embarrassed and have no one to talk to about it.”
• “Until I hit menopause, I never gave it a thought. Then I started gaining weight… and now I just don’t look or feel the way I used to. None of my friends understand. But I don’t want to live this way.”
• Between my kids and my aging parents, I don’t have time for me. I can’t work out; I’m too burned out. It’s not fair!”

Countless other women feel exactly the same as you feel right now. It’s normal. And we can help.

#3: Give yourself permission to accept help

Sometimes, the most giving and caring people have the most difficulty accepting help and care themselves. And that’s precisely why the weight and diet woes persist.

For most of our clients, it never occurs to them to ask for help. They feel like it’d be an admission that they’re not “good enough” or capable. That they’re not strong enough to do it on their own. One client kept telling herself:

“If I can’t do it myself, I’m a loser.

But then she realized:

“If I could have done it alone, I would have.”

She then felt the power of letting go, of not having to be perfect.

“I realized that taking the first few steps… that was enough. I didn’t have to be perfect, I just had to get started.”

“That’s where PN was incredible. They took care of all the food and fitness thinking for me. I got to refocus and relax. Instead of just one more thing to worry about, they gave me one less.”

Let us take care of YOU

I’d always felt that we did things differently at Precision Nutrition. But I wasn’t quite sure how.

After spending dozens of hours talking to clients, I realized what it was:

With our coaching programs, we care for our clients the same way they care for their own loved ones.

There are many diets, many exercise programs, many trainers.

But Lean Eating is the only program designed to take care of what matters to you (your health, fitness and well-being) the same way you would take care of what matters to those important to you.

It’s not about giving you more information, or more rules. It’s not about yelling at you while we hold a clipboard and you do pushups in the mud.

It’s about recognizing that YOU need care. YOU need help. YOU need support. Just like you do all that for others.

So let us help you. Our next Lean Eating program kicks off soon and if any of these women’s stories resonate with you, I highly recommend you check it out.

Want help getting your own health on track?

If you’d like some support in finding ways to include exercise and healthy eating into your life, we’d be happy to work with you. In fact, we’ll soon be taking a group of new clients looking for the same thing, all as part of our Lean Eating Coaching Program.

You see, we accept a very small number of new clients every 6 months, and the spots in the program typically sell out in hours. However, those motivated enough to put themselves on the presale list get to register 24 hours before everyone else. Plus, you’ll receive a big discount at registration.

So put your name on the list below — because, as always, spots are first come, first served, and when they’re gone, they’re gone.

All you need is a simplified exercise plan, a progressive set of nutrition habits, and a knowledgable coach to help guide the process.

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“Man, I wish I could train like we used to.”

That’s what a high school buddy told me the last time we caught up.

“With the kids, my business growing, and all the other stuff I’ve got going on … I don’t know … there’s just no time to get in shape.”

My buddy had gained about 30 pounds since high school, and it definitely wasn’t the good kind. All fat and not an ounce of muscle.

His cholesterol and blood pressure, he told me, had sky rocketed. And he complained of feeling lethargic and sometimes even a little depressed.

“I really want to do something about this,” he said grabbing his stomach, “and I want to feel good again. But where am I gonna find time to work out like we did back in the day?”

As I sat there, I couldn’t help but feel for the guy.

He’s a great person with a fantastic wife, two young children, a growing consulting business, and two aging parents he helps care for. So it sucked to see him feeling trapped and struggling.

But here’s the thing: he needn’t feel that way.

Busy guys everywhere are still able to manage hectic lives while also managing their health and fitness.

I know because I’m one of them.

I’m married, have two young children, manage a growing company, and have a host of other things competing for my attention on a daily basis. Yet I still manage to make health and fitness a priority.

Here’s more: our team helps thousands of other busy, high-stress guys get in shape and manage their health every single day.

And, if you’re interested in looking and feeling good again, we can help you too.

Dude, you’re thinking about this all wrong

Getting back to my buddy for a minute, here’s the first piece of advice I gave him — and it’s a piece of advice I give to guys everywhere: Get rid of the idea that what we did in high school is the best way to get in shape.

Truth be told, what we did back then was pretty stupid. Weight training for an hour or two? Every day except Sundays? What a waste of time and energy.

But I guess we had plenty of time and energy to waste back then. Oh how times have changed!

Of course, if we’d have known better, or had some proper coaching, we might have gotten our shit together. But we didn’t. So we spent too much time in the gym, doing the wrong stuff, in a way that wasn’t sustainable.

Yes, we were in shape. But we were young, had great metabolisms, and succeeded in spite of our program. Not because of it.

In fact, those nagging aches and pains we complain about today — the sore knees, trick shoulders, bum elbows — are probably related to our dumb high school training.

As I told my friend:

“Here’s the good news: you don’t have to train like we did in high school to get back in shape. In fact, you don’t even want to. I’ve got something else in mind that’ll work way better, take far less time, and fit into your life, as it is now.”

First: Choose a simpler, less time-consuming workout plan

Instead of 6 weight-training workouts a week, each taken right out of the pages of Men’s Health magazine, we started with a completely different approach.

Each week he did the following:

• 2 x 30 minute resistance exercise sessions — mostly body weight exercises
• 2 x 15 minute interval exercise sessions — on a treadmill or outside at a track
• 1 x 60 minute walk — outdoors with his family

So, instead of 9 hours of exercise a week — plus travel time to and from the gym — he would be doing less than 3 hours a week. And most of it could be done right at home, if he wanted.

He also got to do it all on his own schedule, adjusting the workout days and times so that they would fit into his demanding and ever-changing planner.

Sound too good to be true? It’s not. (After all, it’s trusted advice that I gave to a good friend of 20+ years).

This type of “exercise minimalism” works extremely well when it’s designed by a knowledgable coach. In fact, the Lean Eating coaching program is based on this approach. That’s why even the busiest guys can get fantastic results in the program.

Next: Get some better nutrition advice

Yes, exercise is important. But, for busy, high-stress guys wanting to drop weight or get back in shape, nutrition is where it’s at. That’s why I also recommended a few nutrition tips.

Again, I told him to forget what we did “back in the day.” Loading up on whole milk, protein shakes, chicken breasts, and steamed broccoli was fine when we were younger. But nowadays his goals are different.

Plus, he’s got a family to consider. Forcing his wife and children to choke down “bodybuilding food” — or to make special meals just for him — will do more harm than good.

So we started with a few nutrition habits, just like we do in the Lean Eating program.

To keep things simple, for the first two weeks of his new exercise program, he added 1g of fish oil per percent body fat (he took 25g a day) and a multivitamin. Yes, that was it. For the first two weeks.

After that, we introduced a new nutrition habit every two weeks. Some habits had to do with how he was eating, some with what he was eating, some with how much he was eating, and some with when he was eating.

But they were all designed progressively — each habit building on the last.

The key: we didn’t change too much at once.

By changing just a little at a time, the changes felt small. Almost too small. But, at the end of the year, his eating was completely different.

Finally: Think less, do more

For guys with a lot of responsibilities — and stress — this is exactly how it ought to be.

When you’re 19 years old, you may have the time to read, research, and come up with all sorts of crazy exercise and nutrition plans. (Although a good coach would still do better).

But at 40, focusing on being a good partner, doing your best as a parent, giving your all at work, keeping up your home, and making sure your bills are paid … well, there goes your time and mental energy.

Do you really need more shit to figure out? Probably not.

That’s why it’s best, when it comes to fitness, to find someone who can do the thinking and planning for you. Who can make it easy and allow you to focus on one thing: doing.

According to our most successful Lean Eaters, it’s this very thing that made all the difference.

By trusting the Lean Eating process, and simply doing as we said, they were able to get into the best shape of their lives without stressing and agonizing over every step.

Buddy, there’s still hope for you

In the end, here’s the message I wanted to communicate to my friend:

“Even if you’re a busy guy, you can drop fat, get healthy, and get into the best shape of your life. All you need is a simplified exercise plan, a progressive set of nutrition habits, and a knowledgable coach to help guide the process.”

If you’re like my friend, and have let your busy life stand in the way of your health and fitness, we’re here for you.

Every day, through our Lean Eating coaching program, we help guys prioritize their own health and fitness.

But whether you choose Lean Eating or not, I do encourage you to do something — anything — as soon as possible.

Before you know it, 30 extra pounds can easily become 50 extra pounds. High blood sugar can easily become type 2 diabetes. And high cholesterol can easily become cardiovascular disease.

So the question isn’t “do I have time to get in shape?” It’s “do I have time not to?”

Next step: Get started

If you’d like some direction and guidance in getting started, we’d be happy to help.

In fact, we’ll soon be taking a group of new clients looking for the same thing, all as part of our Lean Eating Coaching Program.

We accept a very small number of new clients every 6 months, and the spots in the program typically sell out in hours. However, those motivated enough to put themselves on the presale list get to register 24 hours before everyone else. Plus, you’ll receive a big discount at registration.

So put your name on the list below — because, as always, spots are first come, first served, and when they’re gone, they’re gone.

What you might not know is that many of the spots will go to folks returning for a second or even a third round of coaching.

Surpised?

You shouldn’t be. There are as many valid reasons to repeat Lean Eating as there are clients.

Check out this article to learn why some Lean Eaters repeat the program. And why you might consider doing so yourself.

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Lean Eating is not a short-term “diet”.

It’s more than a “workout” program.

It’s a system of research-based practices that empowers our clients to take charge of their eating and movement — and make healthier choices for life.

So it might surprise you to know that many clients sign up for a second or even a third round of Lean Eating.

Coach Krista Schaus — a former cop — calls it “recidivism.”

Of course, in the justice system, recidivism is a bad thing. Nobody likes a repeat offender.

But here at PN, we respect and value our repeat clients, because we know it takes wisdom, humility, and guts to admit you could use some continued support.

Besides, repeat clients often turn into our best performers.

Just look at Grand Prize winner Katey Caswell.  She went through the program once with low compliance and little change.

She came back again and crushed it, losing 100 pounds and walking away with the $10,000 prize.

Katey's Transformation

Katey lost 70 lbs and 24.1% body fat!

Age: 45 years
Weight Lost: 70 lbs (from 209 lbs to 139 lbs)
% Body Fat Lost: 24.1% (from 38.9% to 14.8%)
Total Inches Lost: 55 inches (from 250 inches to 195 inches)

While another shot at the prize money is nothing to sniff at, there are as many valid reasons to repeat Lean Eating as there are clients.

Feeling doubtful?  Just listen to what our  clients themselves have to say.

We’ve used their community screen names here to protect their privacy. But you might just recognize yourself in some of their stories.

Starting big, with a lot of weight to lose

“This time last year I weighed 351 pounds. Now I weigh 281 pounds,” says second-timer Sambaloelek.

Enough said!

(Except to add that we are super-proud of our “biggest losers” and awed by their determination and personal strength.)

Stressed out and thrown off track

Of course, not every second-timer starts out with so much to lose.

Some people get close to their goals — or even exceed them — in their first round, only to be derailed afterwards by stressful life events.

“I did the 6-month LE program that started in August of 2010,” says Honeybun 77.

“I got really good results (proud to say I was one of the finalists!) and really loved how the program works. I did everything right, my compliance was good and I was motivated. On top of the world!”

Then she faced a series of personal catastrophes that would make a super-hero blanch.

And when she finally picked herself up — shaken, heavier, and downhearted — she knew that Lean Eating was exactly the place for her to rebuild her strength and optimism.

“I am getting back on my feet…It’s still going to be tough to get things sorted, but I know I am stronger now…This is going to be my year,” she says.

We like her attitude.

Consolidating the new lifestyle

Stress can throw anybody off course. And that’s especially true when you haven’t had time to consolidate your new, healthier habits.

People learn at different rates, and if it’s taken you a lifetime to develop unhealthy patterns, it stands to reason it might take more than a few months to definitively break them.

Actually, that’s one reason our new version of the program is one year long rather than six months long — to give people longer to assimilate and practice.

“I’m very happy with the results I achieved in 2011 (lost 18 pounds, dropped 4 pants sizes, established a regular exercise schedule, feel great, etc.) but I do have more weight/fat to lose and muscle to build,” says Tahoien.

Makes sense to us.

Creating a new identity

For many Lean Eaters, maintenance is a whole new experience. And many clients tell us that if you’ve been overweight for a significant period of time, it’s not always easy to believe in yourself as a slim and fit person.

Amazingly enough, this is true even for people who work in the business!

“I’ve been overweight my entire adult life. At the end of LE last year, I had lost 30lbs in the program and was feeling better about myself than I ever have – ever,” says GymRat 77 — a PN Certified Coach.

“I decided to do [the program] again because, although I know I have the tools to keep going on my own, I’m in uncharted territory now; I’ve never been to the weight I’d like to be and frankly it’s a little scary!!”

New directions

If some clients need more time to begin to believe in themselves as fit people, others develop new goals.

They recognize that a second round in the program will allow them to pursue those goals in a more systematic way.

“When Lean Eating was wrapping up, I started thinking about what I wanted to do next,” says TML Girl.

“By breaking LE down into separate goals for myself over 2 years, it will allow me to accomplish those goals much more easily than trying to do too much, too quickly.”

Again, as a reflection of our one-step-at-a-time philosophy, this makes a lot of sense.

More coaching and support

Repeaters are quick to name the main advantages of coming back for a second round: individualized coaching and community support.

“I did lots of flip-flopping back and forth,” says Gymrat77 about her decision to rejoin.

“But what cinched it for me …was the sense of community and solidarity; knowing that there are a whole bunch of fabulous women fighting the same fights and working toward a common goal.”

“There’s so much experience, support, humor, and friendship in [the Lean Eating forums] that you can’t help but succeed. And success is way sweeter when you’re part of a team!!”

And within that supportive community, it’s easier to push yourself out of your “comfort zone” and into what JodiNZ calls the “learning zone.”

It’s like watching a movie or reading a book for the second time.  Now that you know the plot you can tune into the nuances.

The journey doesn’t end

Support, mentorship, ongoing learning and growth, renewed optimism and a strengthened identity as a fit person — a second or third time in the program promises all of that — plus a different orientation to the process.

“I am working real hard to come to grips with the idea that this “journey” has no end,” says former finalist AnnieO. “There is no magic number, there is no ideal number of reps.”

“Once you reach the ‘end’ of one journey…you find yourself with new goals and new dreams, so you start on those,” agrees TML Girl.

“For me, Lean Eating is such a fantastic tool in helping me learn how to achieve those various goals…or how to get up again when I fall down.”

It just works

Actually, when you stop to think about it, no wonder people want to sign up Lean Eating more than once.

And the fact that they do says a lot about the value of the program.

“I have to say that when I saw people coming back for a second time, my first thought was that this program must really work if you adhere to it,” says CheckYes.

“Frankly, if it sucked, the last thing I’d ever want to see ever again is that PN logo,” says Fearful Wonder.

Instead, like many others, she signed on for a second year.

People come back because it works, and they know it works. It’s as simple as that.

The readiness factor

Besides, sometimes people sign up for a first round before they’re fully prepared.

They know they should get into shape, they think they want to get into shape — but they’re not really ready to commit.

“Lean Eating is a fantastic program and I saw some awesome results when I stuck with it for 5 months straight,” says SherryEllen.

“But I’ll be honest and admit that I didn’t just fall of the wagon, I flew off the wagon.”

“For some reason I decided that my personal health … wasn’t important for me anymore. I can list the excuses I have used: I didn’t have enough time from working 60 hours a week, I was seeing someone new and wanted to spend all my time with them, etc…”

“But when it comes right down to it, I let myself down… It is a big commitment to actually make the agreement with yourself to follow something for 1 whole year.”

Exactly.

Right again.

You might be ready now, too.

You can always come home

So, if you’re a new Lean Eating client and you notice some clients going through the program again, now you know why they’re there.

And if you’re a former client who recognizes yourself in some of these stories, there’s no reason to feel embarrassed or ashamed.

If you feel like you could use a refresher, come on back!

We’re proud of our “recidivists” — and we’d love to see you again. After all, as someone who’s been through the program once, you have valuable insights to contribute to the community.

Just think how it might have helped you, your first time round, to hear from people who had already practiced hara hachi bu, or who’d already mastered the fine art of the Super Shake.

Joining for another year doesn’t just help you. It gives you an opportunity to pay it forward. And at PN, that’s something we value.

So bid goodbye to powerlessness, isolation, and regret.

Say hello to renewed accountability, friendship, and hope.

Call Lindsay in Customer Experience. She’ll be glad to answer any questions you have.

And remember: You’re part of the family.

Coaching from the world’s top nutritionists. $250,000 in cash prizes each year. Are you in?

Our next coaching program begins . If you want to get in the best shape of your life and take a shot at the $250,000 in prize money we give away each year, we strongly recommend you put your name on the presale list for our Lean Eating Coaching Program below.

We can only work with a limited number of clients. And spots sell out every time we open them up. So adding your name to this list gives you a huge advantage. First of all, you get the chance to sign up 24 hours before everyone else. Even better, you’ll receive a big discount at registration.

So put your name on the list below. Because, as always, spots are first come, first served, and when they’re gone, they’re gone.

We’ll also share how we troubleshoot eating plans when they’ve “just stopped working” and you don’t know what else to try.

And, finally, we’ll show you how to use these powerful and purposeful strategies to improve your own eating. Or to help others do the same.

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Nutrition “advice” often comes in buzzwords and slogans. We’ve all heard at least one of these gems:

• “Just eat whole foods.”
• “Only eat food that your grandmother would recognize.”
• “Eat more fat and fewer carbs.”
• “If it doesn’t run, fly or swim – or it isn’t a green vegetable – don’t eat it.”

It’s easy to simplify healthy eating into a five-second pitch. But soundbytes aren’t enough to actually help people fix their eating and get better results.

You see, when you’re an actual nutrition coach who works with real humans in the real world, slogans don’t get the job done.

Real people need patient, careful, empathetic coaching. This means:

• Listening to their needs and what they want to accomplish.
• Learning how they live.
• Discovering what’s really important to them.
• And then working together to create the right nutritional approach for them, a diet that’s personal and unique, based on their goals and lifestyle.

Another thing that good nutrition coaches do to help their clients?

• Observing their progress carefully and correcting course as necessary.

Here’s why: Every diet system is going to stop working at some point. No matter how great it seems initially, that diet will break. 

And when it does, your next step is crucial.

So, in this article, I’ll help you figure out how to get started when your diet feels broken. I’ll also share exactly how we troubleshoot nutrition plans when “they’ve just stopped working”.

And then I’ll teach you how to do it all yourself.

First, though, a disclaimer. I’m not going to give you a set of rules to follow. Or even share a specific diet philosophy.

Instead, I’m going to share a framework for evaluation.

This way, if you follow a Paleo diet, you can learn to Paleo better. If you’re a vegan, you can learn to do that better too. And, if you’re just getting started with eating healthier, you can start out right, without wasting time and energy.

Step 1: Identify and remove nutritional deficiencies

Most people think they need a complete overhaul at first.

“I have to cut out sugar… and dairy… and carbs… and saturated fat.
Plus I have to eat more protein… more healthy fats… and more vegetables.
Not a lot of fruit, though.
I have to start drinking lots of water too.
And exercise… maybe a 6 am boot camp… yeah.”

I don’t know about you, but I get exhausted just thinking about changing all this, all at once. Let’s call it the “Mission Impossible” approach.

After coaching over 20,000 clients in the last few years, I’ve come to realize that the Mission Impossible approach isn’t just difficult; it’s misguided.

Because a complete overhaul rarely addresses what’s making most people feel bad in the first place.

Often, people struggle with how they look and feel because their physiology doesn’t work the way it should.

This can be hormonal imbalances, but it’s more often dietary deficiency: not getting the right nutrients, in the right amounts, to get the best results.

Dietary deficiencies, therefore, are the first red flag that something’s wrong.

Just how common are dietary deficiencies?

The research in this area is pretty telling. A study published in the Journal of the International Society of Sports Nutrition showed that it’s really hard to get all the essential vitamins and minerals from food alone.

This study analyzed 70 athlete diets. Every single diet was deficient in at least three nutrients. Some diets were missing up to fifteen nutrients! The most common deficiencies?

• iodine
• vitamin D
• zinc
• vitamin E
• calcium

Another study, also published in the Journal of the International Society of Sports Nutrition, showed that people following one of four popular diet plans (including Atkins, South Beach, and the DASH diet) were also very likely to be micronutrient deficient, particularly in six key micronutrients:

• vitamin B7
• vitamin D
• vitamin E
• chromium
• iodine
• molybdenum

Back when I was a graduate student at the University of Western Ontario, I set out to find the mythical “balanced diet.” I analyzed the intake of nearly 600 fourth-year exercise and nutrition undergraduate students.

Shockingly, less than 10% met the minimum standards for a “complete, balanced diet”. Like the other studies, these folks were missing such nutrients as:

• zinc
• magnesium
• vitamin D
• omega 3 fatty acids
• protein

Bottom line: Dietary deficiencies are very common. Chances are, you’ve got one, no matter how good you think your diet is.

That’s a problem because when you’re deficient in key nutrients, your physiology doesn’t work properly. And when your body doesn’t work as it should, you feel rotten.

Just how important is this first step?

Energy levels, appetite, strength, endurance, and mood all rely on getting enough of these essential nutrients. When you don’t get them, things break down.

That’s why you can eat “clean”, go Paleo, avoid meat, lower your carbs, or count calories – you can do “everything right” nutritionally – and still feel lousy.

You need to identify your red flags from the very beginning and start eliminating them, one by one.

What are the common nutritional red flags?

Here are the most common deficiencies we see with new clients:

• water (low-level dehydration)
• vitamins and minerals
• protein (particularly in women and in men with low appetites)
• essential fatty acids (95% of the population is deficient here)

To find out where you stand, you could get your diet analyzed by a dietitian (this typically costs between $100 and $150).

You could also record what you eat each day and enter it into an online diet calculator like the ones at Fitday or Livestrong.com.

At Precision Nutrition, we like to make it even easier. As soon as clients begin with us, we do a quick survey of what they’re eating. From there, we help them:

• eat more of the protein-rich foods they prefer;
• drink more hydrating fluids;
• take in more essential fats (through the use of fish or algae oil); and
• eat more foods rich in the vitamins and minerals they need most.

Without any other advanced screening or dietary changes, our clients quickly start feeling better. They lose fat and gain lean muscle. They feel more motivated. And their workouts become easier and better.

The power of removing nutrient deficiencies

Here’s just one example (of many): Research in the British Journal of Psychiatry shows that providing fish oil and a multivitamin to prison inmates reduces aggressive and violent behavior by 35% and decreases antisocial behavior by 26%.

Also, a paper published in Nutrition Reviews shows that giving children fish oil and a multivitamin improves both their behavior and intelligence scores. (Who doesn’t want a smarter, better-behaved kid?)

That’s the power of removing nutrient deficiencies. When our bodies don’t have the nutrients they need to do their work, we all suffer. But as soon as we get these nutrients, we thrive.

Step 2: Adjust food amount and food type

Once we’re getting all the raw materials necessary for proper functioning (essential nutrients) we can move on to bigger issues. These include:

• food amount (what some call calorie intake); and
• food composition (which includes macronutrient breakdown).

Food amount and calorie counting

In our fat loss and muscle gain coaching programs we help clients get away from using handbooks, websites, databases, spreadsheets, and math when planning meals.

You see, while we know that total food (calorie) intake matters, we’re just not fans of counting calories.

To begin with, calorie counting does nothing to help us tune into our own powerful hunger and appetite cues. By learning how to listen to our own bodies, we have better long-term success in healthy eating.

(Of course, not everyone knows how to do this from the start. It takes a little coaching and some practice.)

Nor does calorie counting help us balance our health goals with our natural human enjoyment of food. In the short term, anyone can turn eating into a numerical and robotic exercise. But, in the long run, this strategy falls apart.

(Just ask anyone who “used to” count calories. You shouldn’t have a hard time finding them.)

There’s another problem with calorie counting: It’s just not all that accurate.

Because of incorrect labeling, laboratory errors, and differences in food quality and preparation, calorie counts recorded on food labels and websites – even those within the USDA’s nutrient databases – can be off by as much as 25%.

Bottom line: even if you’re the world’s best calorie counter (and you don’t mind the soul-sucking boredom that comes along with it) the math just doesn’t add up.

Calorie control without counting

We teach our clients a different approach to calorie control, using their own hand as the ultimate, portable measurement tool.

For example, men might begin by eating:

• 1 – 2 palms of protein dense foods with each meal;
• 1 – 2 fists of vegetables with each meal;
• 1 – 2 cupped handfuls of carb dense foods if including extra carbs; and
• 1 – 2 thumbs of fat dense foods if including extra fats.

And women might begin by eating:

• 1 palm of protein dense foods with each meal;
• 1 fist of vegetables with each meal;
• 1 cupped handful of carb dense foods if including extra carbs;
• 1 thumb of fat dense foods if including extra fats.

First, we help clients see what this looks like. Like, in real life. On a plate.

Then, we adjust actual portion sizes up or down, depending on each person’s unique body and goals. For example:

• Men in our Scrawny to Brawny program (who want to add mass fast) might get 2 palms of protein dense foods at every meal, and — what the heck — throw in another thumb of fat or cupped handful of carbs.
• But men in our Lean Eating program (who want to lose fat) might scale down to 1 palm of protein, 1 thumb of fat, and 1 cupped handful of carbs, eaten slowly and mindfully to “80% full”.

Of course, just like any other form of nutrition planning – including detailed calorie counting – this meal template is just a starting point.

You can’t know exactly how your body will respond in advance. So stay flexible and “steer dynamically”. Adjust your portions based on your hunger, fullness, overall activity level, and progress towards your goals.

Start with the basic template and then adjust your portions at any time using outcome-based decision-making, aka: “How’s that working for you?”

For more on this idea, including photo examples, check out our calorie control guide for men and women by clicking here.

Food and macronutrient composition

Most people can simply eliminate nutrient deficiencies and get food portions and quality right, and stop there.

Small adjustments in those two areas – and nothing more – will make a huge difference in how 90% of folks look and feel. Simple. Easy.

However, for those who want to go further – because they have more advanced goals or because they’re already doing the first two and still struggling – let’s talk about food composition.

At Precision Nutrition, we have a really simple shortcut for helping people “eat right for their body type”.

We begin by classifying clients into one of three general categories (or somatotypes):

• I types (ectomorphs),
• V types (mesomorphs), and
• O types (endomorphs).

Here’s a male example of each body type:

Here’s a female example of each body type:

Nutrition for “I types”

I types (ectomorphs) are thin, with smaller bone structures and thinner limbs. Think of a typical endurance athlete. And they have a few key features that affect their response to food.

• Their engine speed is set to “high revving”. They tend to be thyroid- and sympathetic nervous system-dominant with either a higher output or higher sensitivity to catecholamines like epinephrine and norepinephrine. They typically have a fast metabolic rate.
• They’re high-energy. They’re often fidgeters and pacers. They tend to burn off excess calories with near-constant movement throughout the day.
• They tolerate carbs well. These are the rare folks who can seem to eat cookies with impunity.

I types therefore generally do best with more carbohydrates in the diet, along with a moderate protein and lower fat intake. So that’s what we recommend: more healthy carbs and less fat with a moderate amount of protein.

A nutrient distribution for this body type might be around 55% carbs, 30% protein, and 15% fat. (But don’t drive yourself crazy with the math. Just think “higher carbs and lower fat.”)

Here’s what that might look like using our portion control guide.

I type men begin by eating:

• 2 palms of protein dense foods with each meal;
• 2 fists of vegetables with each meal;
• 3 cupped handfuls of carb dense foods with each meal;
• 1 thumb of fat dense foods with each meal.

Portions for men, I type.

I type women begin by eating:

• 1 palm of protein dense foods with each meal;
• 1 fist of vegetables with each meal;
• 2 cupped handfuls of carb dense foods with each meal;
• 0.5 thumb of fat dense foods with each meal.

Portions for women, I type.

Nutrition for “V types”

V types (mesomorphs) have a medium sized bone structure and athletic body, and if they’re active, they usually have a considerable amount of lean mass. Many explosive athletes like wrestlers and gymnasts fit these criteria.

• Their bodies are designed to be powerful machines. Excess calories often go to lean mass and dense bones.
• They tend to be testosterone and growth hormone dominant.
• Thus, they can usually gain muscle and stay lean easily.

V types therefore generally do best on a mixed diet, with balanced carbohydrates, proteins, and fats. So that’s what we recommend.

A nutrient distribution for this body type might be around 40% carbohydrate, 30% protein, and 30% fat. (Again, don’t drive yourself crazy with the math. Just envision a roughly balanced mix of all three macronutrients.)

Here’s what that might look like using our portion control guide.

V type men begin by eating:

• 2 palms of protein dense foods with each meal;
• 2 fists of vegetables with each meal;
• 2 cupped handfuls of carb dense foods with each meal;
• 2 thumb of fat dense foods with each meal.

Portions for men, V type.

V type women begin by eating:

• 1 palm of protein dense foods with each meal;
• 1 fist of vegetables with each meal;
• 1 cupped handfuls of carb dense foods with each meal;
• 1 thumb of fat dense foods with each meal.

Portions for women, V type.

Nutrition for “O types”

O types (endomorphs) have a larger bone structure with higher amounts of total body mass and fat mass. Football linemen, powerlifters, and throwers are typically endomorphs.

• Their engine speed is set to “idle”. They tend to be parasympathetic nervous system dominant. Unlike ectomorphs, endomorphs are built for solid comfort, not speed.
• They’re naturally less active. Where the ectomorphs tend to burn off excess calories with near constant movement, excess calories in endomorphs do not seem to cause that same increase in expenditure. This means that excess calories are more likely to be stored as fat.
• They typically have a slower metabolic rate and generally don’t tolerate carbohydrates as well, particularly if they are sedentary.

O types therefore generally do best on a higher fat and protein intake with carbohydrate intake being lower and properly timed (e.g., mostly after exercise). So that’s what we recommend: more fat and protein, less carbohydrate.

A nutrient distribution for this body type might be around 25% carbs, 35% protein, and 40% fat. Again, no math gymnastics. Just think higher fats and protein, lower carbs.

Here’s what that might look like using our portion control guide:

O type men begin by eating:

• 2 palms of protein dense foods with each meal;
• 2 fists of vegetables with each meal;
• 1 cupped handful of carb dense foods with each meal;
• 3 thumbs of fat dense foods with each meal.

Portions for men, O type.

O type women begin by eating:

• 1 palm of protein dense foods with each meal;
• 1 fist of vegetables with each meal;
• 0.5 cupped handful of carb dense foods with each meal;
• 2 thumbs of fat dense foods with each meal.

Portions for women, O type.

Step 3: Fine tune the details

So far we’ve covered the following steps:

• Remove red flags and nutrient deficiencies.
• Control your calorie intake without counting calories.
• Adjust your food composition based on your body type.

What’s left?

In the grand scheme of things, everything else – meal frequency, calorie/carb cycling, workout nutrition – is just a minor tweak. A very minor tweak. But let’s address them anyway.

Meal frequency

For years dietitians and nutritionists (myself included) thought that the best approach to splitting up your daily food intake was to eat small meals frequently throughout the day.

From early research we assumed that this would speed up the metabolism, help control the hormones insulin and cortisol, and help better manage the appetite. However, a recent review in the Journal of the International Society of Sports Nutrition suggests otherwise.

What this means is that as long as we eat the right foods in the right amounts, meal frequency is a matter of personal preference.

You can eat lots of small meals each day (i.e. every few hours). Or you can eat a few big meals each day (i.e. with bigger time gaps between them).

Now, my advice is: Listen to your own body and apply the “how’s that workin’ for ya?” test.

If you’re covering all your other bases and your current meal frequency isn’t “workin’ for ya”, try switching it up. Experiment with fewer meals if you eat more frequently. And more meals if you eat less frequently.

Because either approach is valid, you’re free to find the approach that works best for you.

Calorie and carb cycling

Whether your goal is to lose weight, build muscle, see your abs, or get back in shape, carb and calorie cycling can make a real difference.

(I know I’m going to sound like a broken record here, but it’s worth repeating. Please make sure deficiencies are eliminated, calories are controlled, and macronutrients are aligned appropriately – and that you’re doing all of this consistently before considering any of these fine-tuning strategies.)

While it may have a fancy name, carb cycling is simply eating more carbohydrates on some days – usually on high volume or high intensity days – and eating fewer carbohydrates on other days – usually low volume, low intensity, or off days.

We focus on carbohydrates (and not protein or fats) because carbs seem to influence body composition, how you look, and how you feel the most.

By changing carbohydrate and therefore calorie intake on particular days, we can keep fat loss going and metabolic rate humming along, without the ill effects of stringent calorie or carb restriction.

The carb and calorie cycling approach is pretty simple, and based on your activity.

• On the days you’re not lifting weights – or days you’re just doing low intensity or short duration exercise – eat a baseline diet of mostly protein, vegetables and healthy fats with minimal carbs.

• On the days you are lifting weights – or you’re doing longer duration high intensity exercise – add starchy carbs to your baseline diet.

And that’s pretty much it. No need to measure grams or count calories. Just follow a baseline diet on lower carb days. And add carbs on higher carb days.

For more on this idea, check out this All About Carb Cycling article. Or this excellent article on cycling carbs for muscle gain.

Just remember this: Removing deficiencies, controlling calorie intake, and beginning eating for your body type – and doing this all consistently – must come first. If you haven’t done those first, this strategy usually backfires.

Workout nutrition

What should you have before, during, and after your workout?

That’s a valid question. But it really doesn’t matter for anyone but an elite athlete training specifically for maximal muscle adaptation, and/or training with high volume and intensity (potentially multiple times every day).

If that’s you, then yes, eating an appropriate meal about 2 hours before training or competition may be important.

Also, using a branched-chain amino acid  drink (which is lower in carbs and calories), or a protein plus carbohydrate drink (which is higher in carbs and calories), during and/or after training can make a real difference in terms of adaptation and recovery.

However, if you’re exercising for general health and fitness – or simply to look and feel better – you should only consider this question once you’ve:

• eliminated deficiencies;
• gotten your total food intake in check; and
• started eating right for your body type.

And — might I gently remind you — done all the above consistently. Yes, every day. Over and over and over.

Then if you’re still looking for a little boost, my best recommendation is to continue to eat normally around your workout. And use a simple branched chain amino acid (BCAA) supplement. 5-15 grams mixed in 1 liter of water and sipped during an exercise session should do the trick.

Summary

If you feel like your nutrition’s off track – but aren’t sure what to do about it – hopefully this article has given you something new to consider and try.

Remember:

• First, remove red flags and nutrient deficiencies.
• Control your calorie intake without counting calories.
• Consider your body type and activity level.
• Observe your progress carefully. Adjust your intake as needed.
• Do all of this consistently and long-term first, before adding any new strategies.

Remember, whether you’re a beginner and trying to get started in the right direction, or you’re experienced but still spinning your wheels, these steps – when applied in sequence – can make all the difference.

Want some help sorting all this out?

This is simple stuff. But it’s not necessarily easy to put into practice, especially with the consistency you need to see results.

If you’d like some help and guidance in getting started – or in troubleshooting your own diet – we’d be happy to help. In fact, we’ll soon be taking a group of new clients looking for the same thing, all as part of our Lean Eating Coaching Program.

We accept a very small number of new clients every 6 months, and the spots in the program typically sell out in hours. However, those motivated enough to put themselves on the presale list get to register 24 hours before everyone else. Plus, you’ll receive a big discount at registration.

So put your name on the list below – because, as always, spots are first come, first served, and when they’re gone, they’re gone.

If you’re active and knowledgeable about health and fitness, but still aren’t quite in the shape you think you could be, you’re probably just missing one or two crucial pieces.

In this post I’ll tell you what those are — and share two key strategies for getting on track.

It started with a Facebook message

“I work out a lot, but I still have this layer of fat around my stomach. Can you look at my photos? Based on my body type and experience, what do you think I should do?”

That was the last paragraph in a Facebook message I got recently, sent by a guy I met at a fitness seminar.

Now, being asked to look at physique photos and give exercise or nutrition advice may seem weird, but it actually happens a lot. And not just to me, but to all of our coaches.

These kinds of requests generally come from people who are knowledgeable about fitness — men, women and fitness pros, some with a little experience, some with a lot — but are facing one or two uncomfortable things:

1. They’re not being as consistent with their workouts and nutrition as they would like and are having a hard time sticking to things.
2. They’re not getting the results they should based on how much they know about working out and eating healthy.

As I read his note, I realized he shared a lot of similarities with the men and women we help here at PN.

• He admitted that when things get busy, it’s hard for him to be consistent. He frequently gets off track with nutrition and skips workouts.

• He told me he had tried a bunch of different workout programs and diets and knew what to do. But he was missing something important, something that could help make a difference.

• He was a bit frustrated and embarrassed. He felt like he should have a better body to show for his knowledge and hard work. He was reaching out to me for a solution that could turn everything around.

And as it turned out, I knew exactly what he needed.

Why I knew what he needed

Now before I tell you what I told him, let me tell you why I had the solution to his problem.

Most people who visit Precision Nutrition don’t know this, but a good number of our clients aren’t complete beginners. Indeed, we have plenty of “intermediate” or “advanced” folks who come to us for help.

They read articles on working out and nutrition. They exercise. They eat healthy, or at least try to. Most are the go-to “fitness expert” for their family and friends. Some are even personal trainers.

They’re people who should be in great shape — and maybe at one point, they were in great shape — but are now having a tough time. They’re frustrated with a body that’s not as lean, strong, fit or healthy as they know it could be.

And because we’ve worked with thousands of experienced clients just like them — helping them get healthier and into the best shape of their lives — I knew exactly what he was missing.

The “missing link” to having your best body

Once you reach a certain level of knowledge and experience, the missing link is no longer a new workout program, the perfect diet, or a new supplement to try.

The one thing you’re missing is this: being accountable — to someone or something — for your workouts and nutrition.

“Accountability is the acknowledgment of responsibility for your actions with the obligation to report, explain, and be responsible for the resulting consequences.”

In other words, accountability keeps you consistent because you have to report back what you’re doing — or not doing — in the gym and in the kitchen to someone else.

In fact, accountability is more important than personal motivation for this simple reason: No one always feels motivated to go to the gym or eat healthy.

But if we have someone who’s checking up on us to see how things are going, we’ll get our butt in gear. Even if we don’t feel motivated in the moment.

We actually do the exercise — and eat the food — needed to look and feel great. And we do it over and over again, even when the going gets tough.

That’s why you can know exactly what to do. And you can even do it — exercise, eat good food, get 8 hours of sleep — for short bursts. But you can still end up struggling.

Simply put: if you can’t be consistent, you can’t make progress.

And that’s why accountability – not the perfect training or nutrition program – is the thing that turns everything around. (Heck, maybe it can turn things around for you.)

So, the big question? How do you get accountability?

Here are two strategies you can use immediately.

Step 1: Commit to more … and/or less.

To be consistent, you need to commit to more, and/or less. Let me explain what I mean.

We all make half-hearted promises to ourselves, only to get frustrated and break them soon after. And that’s fine (and understandable). But for a different result, we need a different sort of commitment.

Option 1: commit to more.

The idea is to commit to something bigger than yourself. Bonus points if you can make it fun.

One of the easiest ways is to set up a contest with friends. Who can go the longest without skipping an exercise day? Who can cook the most meals at home instead of eating out?

Notice that it’s not about achievement (who lost the most weight, etc.). It’s about doing.

Focus on and reward yourself for what you do (going to the gym, cooking a meal), not what you achieve, at least at first. Because that’s what you have immediate control over.

What do you think you can you accomplish with just one month of consistent workouts and healthy eating? What about one year?

Option 2: commit to less.

This is the tough one. Our natural tendency is to overpromise and underdeliver, especially to ourselves. One of the easiest (and most counter-intuitive) ways to stay consistent is to do the opposite.

Underpromise and overdeliver. Consider every promise you’re about to make to yourself a rough, first draft.

Before truly committing, ask yourself, “On a scale of 1-10, how confident am I that I could do this every day for the next 30 days?”

If your gut reaction is anything other than “9″ or “10″, find a way to make that promise smaller or easier.

E.g., turn “I’ll cut out sugar every day” into:

• “I’ll stop eating each meal when I’m 80% full.”
  Eat what you’re already eating, just slightly less.
• “I’ll eat one (more) home-made meal a day.”
  Focus on mindfully creating a single meal.
• “I’ll eat one big salad a day.”
  Focus on eating one more well-chosen meal, even if you have to buy it. Even fast food chains have salads with chicken these days.

And turn “I’ll go to the gym every morning at 6AM” into:

• “I’ll do 40 air squats at home, right after waking up.”
  Do something with no travel or equipment required.
• “I’ll get 2 solid workouts in per week, scheduled in my calendar, and go from there.”
  Reduce the commitment to something you can always stick to; do more only if you can, making it entirely optional.
• “I’ll park further away from work / school and walk the rest of the way.”
  Even easier.

Those are just examples, of course. You’ll find one that works for you.

Keep reducing the commitment until it feels too easy for you. Until you can answer “9″ or “10″ without even thinking about it. Those are the things that you can actually do consistently.

If you can do more on any particular day, then great, go for it. But don’t commit to it. Your daily accomplishments can be big, but keep your commitments relatively small. This way, you turn predictable disappointment into daily, pleasant surprise.

Often this is both a humbling and liberating experience for people, especially people who are well educated about health and fitness.

Humbling, because we often kid ourselves into thinking we can do much more than we actually can. (And that’s both normal and entirely okay.)

Liberating, because when we realize that the only way to make a big change is to make a series of small ones like these, “consistency” and all that it brings finally become possible.

The question most people have is here, though, is: will that actually work? Will such small changes actually do anything?

The answer is yes, when done in sequence. Once the first one is done, the second one is even easier, and so on. It’s amazing how powerful “making things easier” actually is.

In fact, it’s exactly how we coach our own clients. Which leads us to the third option.

Option 3: commit to both more and less.

Commit to something big and external (like the friendly bet with your friends or co-workers).

And while doing so, commit to tackling only one part of that larger commitment at a time. Reduce the size of each mini-commitment until you feel almost 100% confident you can actually do it for 30 days.

In our coaching programs, we combine both methods: the big, group commitment and the smaller, personal, daily commitment.

For the big commitment, we give away $250,000 in cash prizes each year to our best clients. Not just the ones who had the best results, mind you — also the ones who best stuck with the small, daily commitments.

That’s right, we break down the process of getting in the best shape of your life into small commitments. Small enough for each client to do them.

Then we string those together for 12 months. You can view the results here on our site; suffice it to say, they’re compelling.

So change the way you commit. Go big, and go small. The results will pleasantly surprise you.

Step 2: Get some help from at least one other person.

Let me tell you a quick personal story.

There was a time, a few months ago, when I started skipping one or two workouts per week. Why? Because I was “busy.”

The workouts didn’t matter much in the context of one week — it’s not like I was getting out of shape every time I skipped one — but after a month, I’d missed 7 total workouts, nearly half of my gym time. Not good.

And it was showing in the mirror. I looked a little less in-shape than I would have liked. Plus I just felt crappy and a little guilty.

Obviously my problem wasn’t a program one. No special workout routine, new diet plan, or magical supplement could help.

What I had was an accountability problem. No one was checking to see if I was doing my workouts. And because of that, I was slacking.

So the next day I called a personal trainer friend and asked if he had any openings.

Even though I know how to work out and eat healthy, I asked if he would write my workouts and train me at his gym a couple times per week.

I made myself accountable to him.

Of course I could still skip my workouts if I wanted to. But that would involve actually calling and canceling an appointment with him.

Not surprisingly, ever since I became accountable to my friend, I haven’t missed a single workout. And I feel incredible.

What can you learn from this?

First, know that we all sometimes struggle with staying in shape. (Yes, even fitness professionals like me.) It’s no big deal and doesn’t mean you’re deficient in any way. It just means you’re human.

Second, know that if you’re struggling to get in shape the best thing you can do is hire someone to keep you accountable. It could be a coach you pay money to or a friend who will meet you at the gym.

Do 2 things: Commit differently and become accountable to someone.

In the end, the message I wanted to communicate to the guy on Facebook was this:

“It’s completely possible to know exactly what you’re doing … but still struggle to improve your body. And that’s totally OK. In fact, it happens to a lot of people and it’s nothing to be ashamed of.”

“But there’s a simple fix, and it has nothing to do with a new workout or diet plan. All you have to do is commit a little differently and make yourself accountable to at least one other person.”

So if you’re reading this and you’ve struggled with fitness in the past, or are struggling with it right now, I encourage you to do the same: change the way you commit and become accountable to someone else.

Want us to help keep you accountable and consistent?

If you’d like some help staying consistent with your exercise and eating plan, we’d be happy to help. In fact, we’ll soon be taking new clients in our Lean Eating Coaching Program.

You see, we accept a very small number of new clients every 6 months, and the spots in the program typically sell out in hours. However, those motivated enough to put themselves on the presale list get to register 24 hours before everyone else. Plus, they receive a big discount at registration.

So put your name on the list below — because, as always, spots are first come, first served, and when they’re gone, they’re gone.

It doesn’t take much to lose weight, get back in shape, and enhance the quality of your life. All you need is the right program, the right habits, and the right mentors.

And sometimes you just need a partner in crime.

Ask any of the couples below.

By joining the Lean Eating Coaching Program together, they lost fat, gained lean muscle, and even strengthened their relationships; an unexpected (but exciting) side-effect.

Their results in our coaching program have been phenomenal (as you can see from the photos and stories below). But the best part? It’s all replicable.

Just as these couples have transformed their bodies and lives, so can you and your partner. It only requires an interest in looking and feeling better, and a first step in the right direction.

Want to know more about Lean Eating?

Twice per year we accept new clients into the Lean Eating Coaching Program, where we coach small groups of men and women using the Precision Nutrition System and help them achieve the best fat loss results of their lives.

The results, to date, have been nothing short of remarkable. Over 300,000 pounds of fat lost, and over 20,000 lives changed in the process.

To see some examples of the amazing changes taking place in this program, check out all of our Lean Eating men’s finalists and women’s finalists to date.

Coaching from the world’s top nutritionists. $250,000 in cash prizes each year. Are you in?

Our next coaching program begins . If you want to get in the best shape of your life and take a shot at the $250,000 in prize money we give away each year, we strongly recommend you put your name on the presale list for our Lean Eating Coaching Program below.

We can only work with a limited number of clients. And spots sell out every time we open them up. So adding your name to this list gives you a huge advantage. First of all, you get the chance to sign up 24 hours before everyone else. Even better, you’ll receive a big discount at registration.

So put your name on the list below. Because, as always, spots are first come, first served, and when they’re gone, they’re gone.

Our metabolisms slow down and we gain some fat. Maybe a little fat; maybe a lot.

If you’re like most guys, you’ll chalk it up to a natural part of aging, akin to losing your hair or suffering from an ever-decreasing sex drive.

We have two words for you: Screw. That.

Despite what you may have heard, it doesn’t take much to lose weight, get back in shape, and enhance the quality of your life. All it takes is the right program, the right habits, the right mentors, and the right support network.

Just ask any of the guys below.

Like many, they found themselves settling for a below-average body, even if the rest of their life was well above average. Eventually they (along with thousands of others) got fed up looking and feeling like crap, and joined us here.

Their results in our Lean Eating Coaching Program have been phenomenal. But the best part? It’s all replicable.

Just as these guys lost weight, got back in shape, and transformed their lives, so can you. It only requires a motivation to change, and a first step in the right direction.

Meet Patrick.

Patrick’s a nice blue-collar guy. Holds down a couple of jobs. At night, he’s a bouncer.

Recently, he had to throw a couple guys out for being too drunk. They called him names.

But after losing 152 pounds, they didn’t call him fat.

Click to read Patrick's story

Meet Peter.

Peter knows the value of a dollar. And he’ll be damned if he’s gonna give it away for no good reason.

So when he joined up for Lean Eating he had one question: “Will it be worth it?”

After dropping 42 pounds, he had his answer: Yep.

Click to read Peter's story

Meet Richard.

Richard was like a lot of guys his age: family man with bad habits, just a step away from a heart attack. To deal with chronic pain and random injuries, he popped Advil like candy.

But after losing over 100 pounds he’s a new man.

Click to read Richard's story

Meet Peter.

Between family, travel, and getting older, Peter was finding it hard to get in the gym and stay in shape. He didn’t have time for a personal trainer and was tired of not being consistent on his own.

Peter found Lean Eating, got consistent, and went on to lose 33 pounds and win $25,000.

Click to read Peter's story

Meet David.

A former college athlete and high school football coach, David knew his way around the gym. Problem was he ate more doughnuts than he did push-ups.

He got his butt in gear, lost 82 pounds, and now his kids are his new reason to stay in shape.

Click to read David's story

Meet Steve.

As an emergency room surgeon, Dr. Steve Leech knew how to fix others. But when he reached 230 pounds, he knew it was about time to fix himself.

The good doctor went on to lose 55 pounds, build muscle, and take on new challenges.

Click to read Steve's story

Meet John.

Obese since his 20′s, John topped the scales at 355 pounds in his 40′s.

At 46, he joined Lean Eating and went on to lose over 100 pounds, completely transforming his body and life.

Click to read John's story

Meet Yano.

Yano seemed to have it all — a great job, a beautiful wife, and amazing friends. The only thing that sucked? He couldn’t fit into a pair of pants off the rack.

After losing 70 pounds and improving his health, Yano now truly has it all.

Click to read Yano's story

Meet Bryan.

Like a lot of guys, Bryan knew what to do to get in shape and be healthy. The only problem? He wasn’t doing it consistently.

After joining Lean Eating, he found new motivation, dropped 32 pounds and built muscle and strength.

Click to read Bryan's story

Meet Alvar.

Alvar, 44 years old, didn’t have a ton of fat to lose, but his body was slowing down on him. It got tired easily. It hurt often. It was just felt old.

Which is why after losing 27 pounds and revealing rock-hard abs Alvar looks and feels like a completely different guy.

Click to read Alvar's story

Want to know more about Lean Eating?

Twice per year we accept new clients into the Lean Eating Coaching Program, where we coach small groups of men and women using the Precision Nutrition System and help them achieve the best fat loss results of their lives.

The results, to date, have been nothing short of remarkable. Over 300,000 pounds of fat lost, and over 20,000 lives changed in the process.

To see some examples of the amazing changes taking place in this program, check out all of our Lean Eating men’s finalists and women’s finalists to date.

Coaching from the world’s top nutritionists. $250,000 in cash prizes each year. Are you in?

Our next coaching program begins . If you want to get in the best shape of your life and take a shot at the $250,000 in prize money we give away each year, we strongly recommend you put your name on the presale list for our Lean Eating Coaching Program below.

We can only work with a limited number of clients. And spots sell out every time we open them up. So adding your name to this list gives you a huge advantage. First of all, you get the chance to sign up 24 hours before everyone else. Even better, you’ll receive a big discount at registration.

So put your name on the list below. Because, as always, spots are first come, first served, and when they’re gone, they’re gone.

And no wonder. Everywhere you look, you see headlines like “Flatten Your Tummy in 5 Minutes a Day,” or “Sculpt Your Butt While Sitting Still.”

You know that advice is totally unrealistic — and you’re tired of being treated as if you’re stupid.

But after you toss those magazines or switch off the computer in disgust — what then? What should you do to get into better shape? And who can you trust?

It’s enough to send you to the fridge for a little taste of comfort.

At Precision Nutrition, we understand.  It’s tough to wade through the sea of verbiage out there. And anyway, it’s not knowledge you lack so much as a clear and sensible plan, and a way to put it into place — along with support to guide you.

Just ask any of the women below.

Like many, they were embarrassed by their bodies and tried different ways to lose weight. Nothing seemed to work.  Eventually they (along with thousands of others) got fed up and joined us here.

Their results in our Lean Eating Coaching Program have been phenomenal, as you can see from the photos and stories below. But the best part? Anyone can do it.

Just as these women have lost weight, got back in shape, and transformed their lives, so can you. All you need is motivation to change, and a first step in the right direction.

Meet Laurie.

Laurie, 56, was menopausal, and recovering from thyroid cancer. She thought she was a lost cause.

But even through family tragedy, Laurie lost 52 lbs and was a $25,000 winner.

Click to read Laurie's story

Meet Melissa.

Melissa, 32, had a deadline: get in shape before her wedding.

One year later and 55 pounds lighter, she got the dream body — and wedding — she always wanted while gaining a new identity as a fit and healthy person.

Click to read Melissa's story

Meet Lisanne.

Lisanne, 39, had a hard time keeping the weight off. With the birth of each of her 3 children, the number on the scale just kept climbing higher.

Now, 38 pounds lighter with more energy for her family, she’s much happier.

Click to read Lisanne's story

Meet Heather.

Heather, 37, had tried everything – including weight loss surgery.

One year after joining Lean Eating, she was 47 pounds slimmer, healthier and more confident than she’d ever thought possible.

Click to read Heather's story

Meet Cheryl.

At 49, Cheryl Eckler needed to lose weight but was skeptical she’d be able to. She’d tried diets in the past, but nothing seemed to work.

Yet through Lean Eating, she lost 70 pounds and  won $25,000 in prize money.

Click to read Cheryl's story

Meet Toni.

At 35, Toni was ashamed. She was a personal trainer whose body had ballooned to its heaviest since her second pregnancy.

One year later, she was 46 pounds thinner with more confidence and a surprise check for $10,000.

Click to read Toni's story

Meet Meegan.

Meegan had been overweight for most of her life. Food was a friend, a soother, and a longtime companion in the dark, lonely trenches.

Then she found Lean Eating. And love. Meegan lost 100 pounds and gained a partner.

Click to read Meegan's story

Meet Katey.

Katey had tried everything to lose weight — to the tune of $20,000 on weight-loss books and programs.

A year later, after losing over 100 pounds and winning $10,000 in prize money, she unveiled the body she always dreamed of having.

Click to read Katey's story

Meet Patricia.

Married and a mother of 5, Patricia, 55, has been taking care of people for decades. It was time to get help and take care of herself for once.

After a year in Lean Eating Patricia had lost over 70 pounds and regained control over her life.

Click to read Patricia's story

Meet Kia.

After gaining 60+ pounds during pregnancy, Kia, 34, was having trouble taking the weight back off.

After following Lean Eating for a year and losing 61 pounds, Kia now competes in awe-inspiring races, all while balancing a family and a full-time career.

Click to read Kia's story

Meet Kim.

A former Division 1 athlete, Kim’s fitness and athletic body deteriorated rapidly after she graduated college.

After a year in Lean Eating, Kim lost over 24 pounds, winning $10,000 in prize money.

Click to read Kim's story

Meet Carey.

Carey, 41, had never stepped foot in a gym and was skeptical she could ever lose fat and get in shape.

A year later, Carey lost over 80 pounds of fat and transformed her body from obese to lean and sexy.

Click to read Carey's story

Want to know more about Lean Eating?

Twice per year we accept new clients into the Lean Eating Coaching Program, where we coach small groups of men and women using the Precision Nutrition System and help them achieve the best fat loss results of their lives.

The results, to date, have been nothing short of remarkable. Over 300,000 pounds of fat lost, and over 20,000 lives changed in the process.

To see some examples of the amazing changes taking place in this program, check out all of our Lean Eating men’s finalists and women’s finalists to date.

Coaching from the world’s top nutritionists. $250,000 in cash prizes each year. Are you in?

Our next coaching program begins . If you want to get in the best shape of your life and take a shot at the $250,000 in prize money we give away each year, we strongly recommend you put your name on the presale list for our Lean Eating Coaching Program below.

We can only work with a limited number of clients. And spots sell out every time we open them up. So adding your name to this list gives you a huge advantage. First of all, you get the chance to sign up 24 hours before everyone else. Even better, you’ll receive a big discount at registration.

So put your name on the list below. Because, as always, spots are first come, first served, and when they’re gone, they’re gone.