Diet and Fitness Secrets | BeneFIT Medical Apparel

By Justin Culver

Co-Founder BeneFIT Medical Apparel

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You’ve been lied to:

So, what diet and fitness secrets do your personal trainers not want you to know? Many personal trainers and marketers will call me a liar, but their diet and fitness routines were written to keep you in the dark, confused, or lost – all with the idea that you, the consumer, must come to them for the all-important knowledge of how to gain muscle and lose fat. This is the dark side of diet and fitness, where they distract you with one hand, then reach into your wallet or purse with the other hand to take your money.

But here’s the good news: not all personal trainers intentionally deceive you. Many of them truly have your best intentions in mind. It’s just that many of them have also been deceived by marketers about diet and fitness by an industry that capitalizes off of you, the confused consumer.

Confused yet? Let me explain:

It’s always in the best interests of the diet and fitness industry to keep you confused by a barrage of conflicting information, causing sensory overload on “The Newest” or “The Best” diet and fitness books, programs, philosophies and routines. They have to feed that recurring revenue stream, and they’ve got to keep you hooked, confused and coming back to them for more answers to an unsolvable puzzle. It’s the perpetual puzzle. It’s the perpetual cash cow.

But I can’t hate them too much, because it’s not exactly like they’re slinging crack to minors. They’re just recycling and re-packaging the principles of creating progressive overload and a caloric deficit in thousands of new and shiny ways. Then they’ll slap a cool name on it and sell it to you.  Think about it: if they just told you, “eat less and move more,” they’d be out of a job. But that’s exactly what I’m going to tell you throughout this book, and this is exactly what your trainer doesn’t want you to know.

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So, if your goal is to burn fat and gain more muscle, “eat less and move more.”

If you’re not losing enough fat and not gaining enough muscle, “eat less and move more.”

Or here’s another way to say it: if you’re not losing enough fat, “increase your caloric deficit,” or if you’re not growing enough muscle, “increase your progressive overload.”

Sounds simple, right? But simple isn’t always easy, because you still have to put in the work consistently over time.

Moreover, there is what seems like an unlimited way to go about “eating less and moving more,” and this is exactly what the marketers and personal trainers are re-packaging, bundling up, gift-wrapping, and selling you.

They’re selling you the unlimited ways, and every year a new diet or fitness craze comes out of nowhere and goes viral. Let me be more specific.

They sell you the 20/80, when they should be selling you the 80/20:

Ever heard of the 80/20 Rule?

The 80/20 Rule is also called the Pareto Principle.

The Pareto Principle is a principle named after economist Vilfredo Pareto that specifies an unequal relationship between inputs and outputs. The principle states that 20% of the invested input is responsible for 80% of the results obtained.

To me, the 80/20 Rule of diet and fitness means that 80% of your muscle gains comes from focusing and executing a progressive overload consistently over time. The 20% comes from the fancy tweaking and from the way you induce a progressive overload (i.e. using supplements, the time of day you train, dumbbells vs. barbells, free weights vs. cable or machine weights, etc.), not the progressive overload itself.

My 80/20 Rule of diet and fitness also dictates that 80% of your fat loss comes from effecting a consistent caloric deficit over time. The 20% come from the fancy tweaking such as meal timing, food types and macro ratios. In other words, the 20% of fat loss is the way you induce the caloric deficit, not the caloric deficit itself.

Don’t get me wrong. The 20% they’re selling is partially legit and often works, but it will never work without the 80% ‘active ingredient’ hidden within.

Ever heard the ol’ Mary Poppins lyric, “Just a spoonful of sugar helps the medicine go down?”

The spoonful of sugar (marketing) is like the 20% — it’s the vehicle to make the real heavy hitter (medicine) palatable. Ms. Poppins would be quick to tell you that the medicine in diet and fitness is the 80%. It’s the 80% that induces the dose response of muscle growth and fat loss.

The 20% is only relevant for plateau busting, avoiding boredom by switching your intensity techniques in the gym, or for goal-specific training.

Ever heard people arguing about the best diet or fitness routines?

I know I have. I’ve even been caught up in it myself.

When this happens, what’s really happening is that two or more peeps are arguing over the 20% with a heavy dose of survival bias. Many personal trainers don’t understand the 20/80 rule because of survival bias.

What’s survival bias, you might ask?

diet and fitness

Some say survival bias is using the results of only those who have made it past a selection point, ignoring those who haven’t, and applying a narrowly interpreted correlation as proof of causation.

To me, a version of survival bias comes into effect when someone has success in a certain area, and they think the way they accomplished this success is the most superior or only way for anyone else to achieve the same success.

In my opinion, personal trainers fall victim to survival bias when they push their way of training to every one of their clients with no regard for differing ages, genders, body types, past injuries, or the thousands of other individual variables to consider. But we’ll get into more of the psychosocial aspects of the diet and fitness game in later chapters.

If you get anything out of this book, please always remember that while marketers and personal trainers are working hard to sell you the fancy 20%, nothing occurs in that 20% without the other 80% first being in place. The 80% consists of creating a progressive overload over time to grow muscle, and creating a caloric deficit over time to strip fat. Eat less, move more.

So let’s recap:

  • Many personal trainers and marketers complicate everything and want to sell you something. This book is going to help you keep it simple. But simple doesn’t necessarily mean easy.
  • Creating a caloric deficit over time induces fat loss.
  • Creating a progressive overload over time induces muscle growth.
  • Consistency of focus or intensity over an extended period creates results in all areas of your life – diet and fitness included.

So now that we’ve gotten that out of the way, let me answer a few frequently asked questions for you:

Who is this book, and all the other BeneFIT Diet and Fitness Programs, for?

BeneFIT’s main goal is to promote a healthy lifestyle to healthcare professionals themselves, so they can more effectively promote a healthy lifestyle to their patients. As long as you’re willing to work at it, and also have your doctor’s approval, then our stuff is for you.

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What time of the day should you exercise?

Don’t get too worked up about the latest entry into the “what is the best time of day to work out” debate spouted by some internet guru. Any time that fits your own personal schedule is when you should go, and this will often change as life changes. These changes are completely normal. Just anticipate them, plan for them, and you’ll be golden. Consistency of intensity over an extended period will be your key to success, not the time of day you train or eat.

We know your schedule is busy and hectic. Just get in the workouts whenever you can, even if it means hitting two workouts in a single day if forced to miss a day. If forced to miss more than one day, and you can’t make them up by doubling up your workouts, don’t despair and beat yourself up to the point where you totally stop going to the gym. Do not fall prey to the all-or-none philosophy or the bandwagon fallacy. Just get back to your routine as quickly as possible, and think of your diet and fitness journey as a lifelong marathon, not a sprint.

Why should you join the BeneFIT Healthcare Revolution?

The answer to this question can vary from person to person drastically.

But if you have no clear “why,” and you’re searching for the answer, I’d challenge you to ask yourself “why not?”

As an educated healthcare professional, you know a plethora of evidence supports the tremendous health benefits associated with living a healthy and active lifestyle.

So, if you’re not one to live a healthy active lifestyle just for improving the quality of your own life, then perhaps you can do it for your family. Do it for the longevity it may provide with your family.

Do it for all those patients you interact with on a daily basis, who look up to you as an authority figure on health. Your patients’ health and lives will either be improved or harmed by your direction and influence. Do no harm. Eat less, move more.

The “how.”

Once you have your “why,” you should then move along to find your “how,” or the way in which you achieve your “why.” The “whys” and the “hows” vary from person to person, and can even change throughout one’s lifetime.

They can even be changed instantaneously by a powerful phenomenon known as “Goal Hijacking,” a topic we’ll discuss in the psychosocial aspect of diet and fitness in later chapters.

The remainder of this book is designed to help you cut through the noise and find your own “hows,” and further develop your “whys”. These are some of the diet and fitness secrets your trainer doesn’t want you to know.

So…Are ready to up your diet and fitness game?

Ready to burn that extra fat and sculpt the perfect body?

Then we have the book for you!

Download a copy of Diet and Fitness Secrets: What Your Trainer Doesn’t Want You To Know today and take control of your health and your life! This is the book you need in your life:

Diet & Fitness Secrets





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Diet and Fitness Secrets: What Your Trainer Doesn’t Want You To Know