A Talk with my Inner Coach

Based on what my fitbit is telling me I am burning an average of 3000 calories a day, yet my body weight continues to yoyo up and down. I know that weight lifting is building muscle and muscle weighs more than fat, but I still should be on a pattern of dropping a little bit of body weight as I know I am burning fat. So I decided to talk to my inner coach and see if he could give me a little insight on what is going on. Know understand that my inner coach tends to be a little on the rough side and doesn’t take any shit from me.


Billy: So I am here because I want to burn more fat while building muscle. I want to continue to reduce my waist size and see my overall body weight start dropping.

Inner Coach: Are you eating correctly?

Billy: Yes, a small bowl of oatmeal with a little granola and a lot of various berries. Lunch a little bit of rice with lentil stew and a lot of vegetables and usually the same for dinner but sometimes with added sweet potatoes.

Inner Coach: Sound like a good balance for a vegan diet. Hmmm…. Is this all you are eating during the course of the day, or is there more I should know about?

Billy: Well, actually during the day I do snack on things like pretzels when I feel hungry. And yea, I do have a couple of beers after work, but that is all. Oh yea, I sometimes reach for potato chips or popcorn after dinner sometimes.

Inner Coach: And you know all of this and you come to me seeking answers? Ok, here’s the  advice I will give you. No more fucking snacks between meals! No more beer after work! and definitely no snacks after dinner! You have to train your body to be satisfied with just those 3 healthy meals. If you are feeling hungry between meals it may simply mean that you are not eating enough during a meal. Reduce the amount of food you eat at dinner by 1/3. Now let’s talk about your exercise routine.

Billy: Oh, that’s an easy one. I am fast walking 3 miles on the treadmill at least 4-5 times per week. On Saturday and Sunday I hit the gym and perform a mixed weight lifting routine that last approximately an hour and a half to two hours.

Inner Coach: If you are doing cardio more than two days in a row, stop it. Allow your body to heal for at least 24 hours before performing the same cardio routine. Your weight lifting sessions and two long and should be reduced to a max time of 45 minutes to 1 hour. You must find a way to create a routine where you spread out your body building routine to more than just two days. Spit up both Saturday and Sunday with Tuesday and Thursday. Too much of anything brings about inflammation which I don’t have to tell you can reap havoc on your body. You need to find balance with both your cardio schedule and body building schedule.

Billy: But it is hard for me to perform a body building routine during the work week as the only time I have is early morning and the gym is closed at that time. This is why I try to make up for it by performing so much cardio during the week.

Inner Coach: What you are doing simply does not work. I don’t care if you have to find another gym that is open in the early morning, or if you have to invest in some equipment to perform body building at home, but either way if you don’t make the change you will not find the results that you seek and may also injure yourself in the process.

Billy: Thanks Inner Coach. I will take your advice with great enthusiasm and find a way to change the path I am currently on.

About SimpleLivingOver50

At 53 years old I am starting to realize how life changes both physically and emotionally. I strive for a life of simplicity. I am winning the battle with type II diabetes, created a plan to have all debt paid off in 4 years including the house, taking advantage of every opportunity to live life to it's fullest through adventures in nature, hiking, biking, loving and learning.
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9 Responses to A Talk with my Inner Coach

  1. suzewannabe says:

    I really like this convo.

    My inner coach used to be a mean Marine. Makes me wonder what my inner coach would be now since I can’t do anything physical anymore with an inner-ear balance disorder. It might be something like this:
    Coach:How was your salt intake today? Did you keep it under a teaspoon?
    Me:Yes! It’s easier than I thought to stay away from sodium
    Coach:You know what your weight-nemesis is, right?
    Me: Yes. Vodka. It helps me deal with fam at the holidays and gives me a temp escape from menier’s.
    Coach: So family stresses you out?
    Me: Yes
    Coach: In 2019, I want you to limit your in-person contact with them. They are high-drama. Can you do that?
    Me: Yes, aside from 1 wedding.
    Coach: Go to the 1 wedding and limit contact otherwise, ok?
    Me: Yes, I will. Thanks, coach 🙂
    Coach: C’mere you! You need a hug! (She’s very nice now).

  2. Maybe you need more fat in your diet? Lots of processed carbs (oatmeal, granola, rice) burns off quickly, creates craving for more

    • It is exactly fat that I am trying to remove from cells to allow insulin to process glucose into the cells. It’s actually working wonderfully as my blood sugar is very closely into normal range. All the fat that my body needs are found in vegetables. Any fat that comes from any sources other than vegetables are excess fats. I think I know where you are coming from though Ken, I tried the Keto style of eating and it destroyed my microbiom as I was running to the bathroom 6 times a day. My immune system suffered terribly, but I did lose a tone of weight.

      • My understanding is that insulin causes blood sugar to be stored as fat, so what you’re saying about removing fat from cells doesn’t make sense to me. Furthermore, the problem with high-glycemic foodstuffs is that the insulin surge turns off fat-burning, which leaves you feeling hungry. The foodstuffs you’re describing, such as rice, granola, pretzels, and beer, have high glycemic loads (you can look them up), while oatmeal has a moderate load. If meat doesn’t agree with you, then maybe you could add a little more vegetable fat to your diet. You could add in some sliced almonds to the oatmeal, or avocados or olive oil to the rice. Mixed nuts are a great snack (instead of pretzels). Protein tends to slow the absorption of carbs, so maybe some beans or mushrooms with the rice. As for myself, I’d have no problem with a vegan diet in theory, but I think it would be difficult to get enough fat. Very few of our aboriginal ancestors were vegans.

      • I am going to check with the experts about insulin causing blood sugar to be stored as fat. I don’t buy into the aboriginal ancestors theory of meat eating any more. What I do believe is that most of the food they ate was green leafy vegetables and berries. There are still to this day groups of people who continue to eat this way. Even as few as 2000 years ago there is documentation of people eating meat only during holidays and celebrations other than the Kings and Leaders who could afford it, but I am sure that there were limits as there was no refrigeration. There is also historical documentation that the Roman Soldiers would choose not to eat any meat as they prepared to go into battle. From what I understand there is enough fat in the foods that grow from the earth to keep us healthy. I also don’t buy into the theory of “healthy fats”. I pretty much eat a plate of food that is half starch and half vegetable. I have dropped a great deal of weight so far and continue to build muscle even at the age of 57. The whole body building process is causing me to be more hungry and is also increasing my overall body weight. The fat stored in my body is slowly burning away as I continue. My blood sugar is coming down as too are the indicators for arterialsclorisis. The whacked numbers I am dealing with when it comes to abnormal cholesterol levels were a direct consequence of excessive meat protein mixed with fat. Other problems that I had were irritable bowel syndrome and skin breaking out. Those are now history. My energy levels are higher now than they have ever been and I sleep like a baby. Many NFL players are adopting this way of eating and seeing great results in speed, strength and alertness. You are right about the pretzels and beer. Both these things must be eliminated. I referenced 3 different doctors about snacking while eating this way and the suggestion that they made were: Eat more at meal time, and rather than snack just drink more water. I am working on both and they seem to be helping. The one thing I didn’t mention about what I am doing is the daily fasting. My last meal of the day is at 6:00 PM and I don’t eat again until 6:00 AM. This gives me a 12 hour fast where my body has time to process all of the nutrients I take in during the course of the day. The glycemic index is a great source of balancing the carb load intake and I use it often. I also take into consideration how much energy I need to get through my daily workouts and work day. Converting ADP to ATP in the mitochondria during and after high energy workouts needs carbohydrates. The balance of food intake to meet the needs of the energy demand is an ongoing challenge. The endothelium which is the thin single cell wall of the artery gets damaged and builds legions that lead to the blocking of blood flow due to consuming meat and dairy. I learned that these legions can slowly be removed through eating a plant based diet. The same endothelium is what produces nitrous oxide during endurance sports and when we build up layers of fat in our arteries be block the ability to produce the needed nitrous oxide we need.

  3. Hi Sir, this post is a very interesting & quite analytical conversation yet quite simple & short. Good luck with the suggestion from the “Coach.”

  4. cosaelai says:

    I suggest you relax some and be proud that you take action about the matter. I’ve learned that stressing about diet changes causes weight gain too. I wish you great health & happiness!

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