How To Survive A 14 Day No Sugar Challenge

Do you have what it takes to do a No Sugar Challenge for 14 days straight?

Like everything in life, it’s easier said then done.

In today’s video post, Micvinny breaks down what happened during his 14 day “No Sugar Challenge”.

Video Highlights:

  • My two sworn enemies, Ron & sugar!
  • Why you need to get out of your own negative thoughts
  • Getting out of your comfort zone
  • Why that first step is always the hardest
  • The vicious never ending eating cycle you need to avoid

6 Rookie Mistakes To Avoid When Coming Off A Diet

You see it all the time. A person goes through an epic transformation. They lose ten or more pounds plus inches off their waist. But the moment they finish their diet program, they gain it all back within a month.

Have you ever wondered why that happens?

Has that happened to you in the past?

Tale as old as time
True as it can be
Barely even friends
Then somebody bends
Just a little change
Small to say the least
Both a little scared
Neither one prepared

Beauty and the ……..errrr  I mean….You coming off your diet!!

I just finished my own 14-day No Sugar Challenge that allowed me to easily drop 7 pounds. Now that I’m switching my eating routine again, I’m all about making sure that my weight doesn’t climb back up.

In order to do that, let’s talk about the common diet pitfalls that we should avoid:

Forcing A Diet On Everyone Else

Just because a diet plan worked for you doesn’t mean it’s going to work for everyone else. Too many people try to force their diet on others. It’s good that you want to help people out, but the truth is that people will come find you when the time is right.

If the time is not right for those people to get on a diet, your victory will be meet with nothing but pure hatred. Again it’s good to feel good about yourself, but don’t start to brag.

Nobody likes that!

When forcing your diet on others you soon start to realize that you’ll be on your own isolation island. With no friends and support, it’s only a matter of time before you get depressed and go back to your old bad habits.

You Go Back to Your Old Lifestyle

When some people go on a diet plan, they treat it as if they are being torture. The only way they make it through is that they tell themselves that after X days they will be able to be “themselves” again.

The problem with being “themselves” again is that the old version of them is what made them have to diet in the first place.

If you finish a diet plan with that mentality, you’re telling yourself that it’s acceptable to have bad behaviors. You’re saying that this new slimmer version of you is not the real you.

You Panic When The Scale Goes Up

For those who go on low carb diets, this one’s for you!

Just because a scale goes up in number does not mean that you gained fat!

Don’t forget that your lean body mass is also composed of bone, muscle and water.

When coming off low carb diets, your body will start absorbing and retaining water more as you introduce carbs to your eating. That’s normal! There’s no need to panic.

That’s why the key is to slowly raise your calories. If you went from a 21 Day “All Salad diet” to 3 days of steak with baked potatoes, you should expect to gain weight from the carbs as your body replenishes it’s glycogen storage levels.

You Assume Bad Habits Are Gone

If you went through a diet just to lose weight than you forgot one key ingredient. It’s not the diet that’s the problem; it’s you old lifestyle that was the problem.

You should have gone on a plan that helped you develop healthy eating habits. Ignoring the true psychology behind why you eat is the only way to get rid of those bad habits.
A slim frame is only a mirage. Too many people chose to ignore the mental aspect of getting in shape. Don’t fall for that trap!

You Have An All or None Mentality

I’ll admit that I can be guilty of this. It’s where you’re either all in or not at all.

If you’re on a diet, you’re on a diet.

If you’re not you’re not.

What this creates is drastic highs and lows. So when you experience weight loss, you have great results.  But the problem is that when the diet is over, you overindulge to the EXTREME.

You just overeat and overeat and overeat…

With these two extremely different eating patterns, your weight loss will never stick and within weeks you’re back to where you started.

You Refuse To Get Help While In Maintenance

I feel this is the biggest mistake of them all. Most people only seek help to lose weight or gain muscle.

Few actually understand that they will need to understand how to maintain that new body. Being in maintenance mode is one of the most overlooked aspects of fitness.

It seems that we are always searching. For the few that actually get to their finish line they then realize it’s a whole new ball game.

They’ve become a new person and have no idea of how to stay there.

Remember, they had fought for weeks to get to this goal. Once there it can become overwhelming if you don’t have the proper guidance and leadership.

What worked to get you to lose 20 lbs. isn’t the same skills you’ll need to stay at that weight.

Your exercises will still have to be intentional. You will still have to be careful not to go overboard too much. Maintenance is a very stressful time period. If you don’t know anyone that’s been there, the chances of you lasting won’t be long.

That’s why I would like to offer you a lending hand.

If you need help in not only getting to your goal but also maintaining it, why not join MicVinny’s VIP Group.

It’s filled with people with goals such as yourself.

Not only are they seeking to lose weight, a lot of them are just trying to make sure their hard work doesn’t get lost!
Sign up today!

Why Eating Bread Isn’t As Evil As You Think

Are you a bread lover like Oprah?

How many slices do you typically go through in one day?

Like all things in this world, people have strong opinions about eating bread. Instead of making smart decisions, food experts and the food industry have decided to go to the extreme when it comes to eating bread.

“White is bad and Wheat is good”

If you believe that, then take some time to learn the truth by viewing this video from MicVinny.

Video Highlights:

  • Update of MicVinny’s current No Sugar Challenge
  • Be smart when eating processed foods
  • Pay attention to your total eating picture not just one small slice of it
  • White bread and wheat bread are more alike than you think.

Fact or Fiction: Eating Late At Night Makes You Fat?

It always starts with a long day at work. After work it’s the hour you find yourself stuck traffic.

As soon as you walk in the door of your house, you remember that your bathroom lights were out and you needed to go by the hardware store for some new ones.

As you get home again from the store, you get a phone call from your mother. As soon as you hang up the phone, you realize that it’s almost 9 PM and you still haven’t even eaten dinner yet!

“Why does this keep happening to me? I’m always eating so late. I guess that’s why I’m always going to be fat!”

How many of you out there go through a similar after work ritual?

Whether it’s groceries, phone calls, meetings or your kids after school activities, there’s bound to be some sort of distraction in your life.

When it comes towards dinner time, most people will have it scheduled for some time between 5:30 – 8 pm. Just like all those classic TV show families we watched on TV.

How many of us actually do that?

Better yet how many of us actually eat dinner before 8 PM?

With our fast paced society, we have let distractions push our dinner time back later and later. To help with later dinners, fast food industries popped up every where!

Remember when it was rare to see a fast food joint opened past 10 PM?

Now most are open 24/7. No matter how late you eat you’ll find something available!

As we became a nation of late eaters, rumors start to spread that the later you ate, the more weight you would gain.

Do you think that’s true?

Origin of the Get Fat Eating Myth

“There are 3 rules:

1) No bright light

2) Don’t get him wet and

3) Never feed him after midnight, no matter how much he begs…..”

When hearing that classic movie quote, I always wonder whether those rules apply to a Mogwai or your typical Amercian!

Nobody like’s bright light in their eyes at night. Same with wearing wet clothes.

But that third rule strikes a cord. It’s not necessarily at midnight but really anytime after 8 PM that most people think that eating will make them into a fat monster. I don’t know what year that myth started but it’s been passed on for generations.

I remember the first time I heard that myth was when I was in my 4th year of college. A temporary roommate of mine knew I was into weightlifting and loved to cook. One day he saw me eating at 10 PM and mockingly said “You’re breaking the golden rule of bodybuilding Mike! You know there’s no eating after 8PM!”

I proceeded to give him the MicVinny “you’re an idiot” stare because it sounded ridiculous. Especially considering that I wasn’t going to bed until 3 AM.

(It was college you know! )

There’s No Magic Time

I would like to make sure you understand there’s no magical cut off time for eating. You’re not a Mogwai so you’re not going to turn into a gremlin (at least I hope not!).

Gizmo from the movie Gremlins. Photo courtesy of Warner Bros.

The time of your last meal doesn’t matter as much as the time you will be going to sleep. The real key factor in figuring out when you should stop eating is the time you will be lying down.

A good rule of thumb is to have your last meal at least two hours before bed. The reason for that time period really has to do with your digestive system.

If you want your body to properly function, you will want to make sure that all of your food gets properly digested. Proper digestion happens when you’re in an upright position.

If you lie down with a full stomach, you’re interrupting the digestive process, which will lead to other major issues down the road.

It’s Not WHEN But WHAT You Eat That Matters

If you’re eating foods high in fat and carbohydrates, your body will store most of those calories as fat. That has nothing to do with the meal timing but has everything to do with the contents of your meal.

If being healthy is your true goal, you need to stop falling for the high carbohydrate high fat meal traps.

Haven’t you ever wondered why fast food places are open so late?

They are designed to get you to eat highly processed cheap food. Especially at night time!

Your body is naturally designed to eat more food when it’s dark outside.

High Carbohydrates + High Fats + Late at night = Bad Decisions for the brain + Rapid Fat Gain in you waist!

When thinking of late night snacks most of us think of snacking on high carb/high fat foods like ice cream, chips, cookies, pizza, etc. Compare that to someone that eats spinach, chicken breast, eggs, carrot sticks, etc.

Which one of those late night snackers do you think will be gaining weight when eating at night?

There’s a big difference between eating 400 calories vs. eating 4,000 calories immediately before bed! Consistently doing one of those will always lead to weight gain!

It’s not just this one meal either. Remember your overall daily calories still matter. If you’re overeating all day, you need to nip that in the bud! That’s the real reason you’re gaining weight.

Fact or Fiction?

The overall answer to this question is that it’s fiction.

It is possible to eat late at night as long as you’re eating the right foods. Even when eating the right foods, you still should give your body at least two hours to digest properly.

If you do that, you’ll be fine.

What Does Your Eating Report Card Look Like?

School’s back in session!

Professor MicVinny (aka that Travel Fitness guy) is here to talk to all you students about your current grades on your report card!

Please be sure to bring your parents into our session as well!

We’re not talking about your grades in History, Calculus or PE. We’re going to talk about your nutritional grades!

Video Highlights:

  • How to look at your health on a scale from 0 to 100.
  • Why being average means that you’re only getting a C in life & health.
  • How many “Honor Roll” bodies do you typically see every day?
  • Why you need to be better than average with your eating if you want to look above average.