Growing into Venus- Nutrition

August 2, 2013 by Liss Graham 4 Comments

Last time, we talked about age and training age– they should guide training and frequency. Today, we will discuss nutrition.

As a child, I ate until I was satisfied and only what tastes good. The pattern is to continue eating until satiated by feel- it is called eating intuitively. At some point I changed the way I ate in order to change my body. This is when I first dipped my toes into dieting or nutrition.

Eating Less

Most people understand that to lose weight the goal is to eat less calories. So the first step for many is to do just that- so I ate less. It is common to overdo it at first. I pushed too hard and I got burned out quickly. I was miserable, hungry, and ready for something else.

The Magic Bullet

Then I started the search for the perfect diet- because I felt like eating less was not structured enough or too hard for me. I wanted to change at any and all costs. So I found complicated systems and approaches because they must know better. There are all kinds of diets out there- Atkins, South Beach, Weight Watchers, Maker’s, Zone, Vegan, HCG- just to name a few. I gave one a shot, and had some success. But after a while I tired out and so I researched another to start on. I started trying some supplements too- maybe fat loss pills, apple cider vinegar, and/or protein powders. I also dabbled in meal frequency, timing, and food combining.

Giving Up

After years of trying every diet, timing, and supplement out there- I had given up. I was broken. I gained all the weight back, or was struggling to keep up with the current diet plan. I was exhausted, nothing had worked, and I had spent a lot of time and money. I might of even had orthorexia now- issues around certain foods. I though to that I was going to have to accept that this is what I was going to look like. Does this sound familiar?

The central issue with “dieting” in the sense of the word- is that is not sustainable. The creators of a diet never talk about what your life is supposed to look like after the diet- and nobody ever thinks about the end at the start of their quest for the perfect diet. We all have busy schedules, vacations, and social events to attend. These things tend to get in the way of diet plans.

Lifestyle

At some point, I hope it clicks for you like it did for me. When you start to wrap your mind around your training and nutrition as a lifestyle- most of what you had been doing will change too.

I no longer diet. Honestly, I do not like that word. I watch my calories over the course of a week instead of trying to make a specific calorie goal each day.
There are no forbidden foods. Anything goes. I eat what I want- as long as it is in my calorie budget. I eat things that I like and that make me feel good- lots of fresh vegetable and fruits.
I watch that my protein intake is decent everyday- at least 80 grams.
I fast (ESE style) weekly, especially if I have a social event coming up.
Everything is more moderate- no feast or famine. I am kind to my body.
Consistency is key. It not about being perfect, it is about getting right back up when you stumble.
There is no 21 day or 6 month diet plan. I may set certain goal days to look my best for a photo shoot or an event which just requires a few weeks of tightening up a bit to be ready. I stay within striking range.

It is just my life- no end date. These are just things that I do, without much thought. I have been doing them for over a year since I stepped off the diet bandwagon and found success with the Venus Factor system.

Back to the Beginning

Funny thing is- the ultimate goal is to come right back to where we all started. Eating by feel, stepping away from counting and the scale. Monitoring by a look. Stopping when full. Eating only what tastes and makes you feel good.

In summary-

Do not over complicate things. Eating less to change your body, like you first thought, was always right. You just have to find ways to make it work for you.
There is no magic pill or diet or food or supplement or timing or combining…. or anything else I Ieft off! Calories are king.
Be moderate, it is not a race. Adopt a healthy way of life- training and nutrition.

Growing into Venus: Age and Training Age

July 19, 2013 by Liss Graham Leave a Comment

Upon listening to the recently released Uncensored Podcast- Fitness Trends 2013, I got to thinking about my specific age, training age, and my nutrition age. I have been at this for longer than a decade even though I found Venus a short year ago. Man, I have come a long way in a year.

Today we will discuss age and training age, next time we will look at the evolution of nutrition as you grow in your training.

Age and training age

I just turned 29. I have been weight training on and off since I was 15- making my training age 10 years if I take out the periods that I was not doing anything. My training was certainly never for specific for a look before I found Venus. I would consider myself to be middle-to-younger within the age ranges of Venii. I enjoy Venus phase 3 training sessions 4 days per week at an hour or more. I also generally run for an hour 2 days per week. I take one rest day per week.

I doubt that when I am 59 this training schedule is going to work for me, or even when I am 39 or 49. Running will probably be too jarring on my joints; I might find biking or swimming more pleasant. Maybe my rest days will need to be more frequent. I might have some injuries that I need to work around, so I will be cognizant of that. I will probably do strength training for more days that I do now because I enjoy it.

When I was 19, my training schedule certainly did not look like this either. Firstly, I was not in this kind of condition. My cardio training sessions were shorter, and focused more on higher reps when I did weights. It was the only thing I knew to do, I was not yet versed in the how and why yet. Secondly, my training was not as consistent. I maybe made it to the gym 3 days per week, 2 of them were probably for cardio on a machine.

Tailor the program for you

My point is this- your age and training age matter when you are talking about your training schedule. There is no one size fits all.

If you are new to training, 3 days a week of Venus is probably more than enough. You will start to get into a groove and work up to more time in the gym over time.
If you have been at it for 10 years, then you can go 5 or more days a week and lift and work in some cardio as needed. You know when too much is too much. Be careful not to push yourself to the point that you end up with an injury- this is how it happens!
Those who have been at it for twenty or more years can lift 6 days a week along with daily cardio if they wanted to. They know that they are not going to get the huge muscle and strength gains like they used to, it all about preserving at this point.

Some parting thoughts-

Learn to listen to your body. Take a rest day when needed.
Train in ways that you enjoy. If you are dreading a work out, you need to re-evaluate.
More just to do more is never good. Always approach training with the idea of doing the least amount to get the best result.

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Filed Under: Exercise, stress, Uncategorized, Weight training Tagged With: Anything Goes Diet, becoming a venus, body composition, bodyfat, diet for weight loss, Eat Stop Eat, muscle growth, The Venus Factor, Venus Index, weight training, working out for shape

How Liss’s Data Saves the Day

May 10, 2013 by Liss Graham 3 Comments

Knowledge is power.

I even apply that philosophy to my fitness and nutrition goals.

Since embarking on VI last year, I have kept meticulous records which have literally saved me from backsliding or giving up. They serve as a record void of emotion where I can study trends and data mine.

Liss after 1 year of VI and still going strong. Photo by {forever} Grace Photography

The most recent example of when my records came into play was to answer a question that John Barban posed in the community- “Do you have any problematic foods- specifically foods that bloat you or any you have trouble with?” I randomly bloat 3.5-5.0 lbs overnight at times, and I wondered if I could trace it back to any particular food.

So out came the records.

First, I identified each day in the past 4 months that I had a huge weight spike (3.5 lbs+).

Then, I went back and looked at specifically-
- what foods that I ate on those days,
- how many calories I ate, as well as
- daily macro-nutrients
- and sodium intakes.

What I found was that it was not a particular food but a carbohydrate or sodium spike (compared to my normal intake) that would cause this massive bloating. I would have never known this unless I had my records to refer back to.

What Data is Worth Keeping?

I now have data in 3 major places- a physical notebook, Sparkpeople.com, and a Microsoft Excel spreadsheet. Some data is quite useful while other pieces are only useful on occasion. I prefer to have more than enough data, because I like to know that it is there to refer back to when I need it and it is not like you can go back and take it. I think of my data collection as my “lab notebook” in the experiment of me.

What data is kept where?

My metrics notebook

1. Physical notebook

Date (and fasting hours, if any)
Weight
Calorie count
Exercise (and caloric burn estimate)
Fasted weekly metric- shoulder, right bicep, ribcage, waist, navel, hips, right thigh, right calf, (sometimes neck)
Weekly weight average
Weekly calorie total
Weekly exercise burn total
Weekly average of daily macro-nutrient totals (carbohydrates, protein, fat)

Sparkpeople.com is an easy place to keep food and exercise logs

2. Sparkpeople

An exercise log at Sparkpeople.com

Daily food log by date (calories, macronutrients)
Weight
Exercise

An example of one of Liss’ many Excel spreadsheets

3. Excel spreadsheet

Date range
Weekly avg weight
Weekly fasted weight and metrics
Weekly calorie total
Weekly exercise burn
Weekly deficit
Weekly hours fasted
Weekly avg of daily protein intake
Some tabs with charts of weight and metrics over time, such as caliper data

Caliper data in Excel

Why repeat data in multiple locations?

For example, my weight is entered in multiple locations- my notebook and Sparkpeople. Why do I repeat some data in multiple locations? Since Sparkpeople is online, and I live in the middle of nowhere, sometimes internet accessibility (even on my smart phone) is limited. I can easily write my daily weigh in on my notebook where ever I am. But by putting my weight into Sparkpeople, it is easy to export the data into Excel to graph it when I need it. Sparkpeople and Excel also serve as a backup in case my notebook is lost or destroyed.

I enter my weekly data and averages into Excel to easily pick out trends and patterns that become obvious when numbers are in a neat line. Again, graphing and analyzing trend lines is easier to do in Excel. As you look at data over time, you realize what is the most efficient way for you to keep up with your data. These are some ways that work for me.

Ways that I use data daily:

I add up my calorie totals to see if I am on track to meet my total calorie goal for the week. I can recalculate daily calorie goals if needed or throw in a fast day if the week is looking like it might be going sideways.

Weekly:

I like to use the data that I collect to keep on track with my current goals. My current goals are:

1. Live at VI metrics

2. Eat an adequate amount of protein so that muscle growth is not inhibited

As a by product of goal 1, I have underlying goals that I need to meet in order to be in a caloric deficit to lose enough fat/ build enough muscle to be at VI, in an everyday unfasted state. These goals include-

3. Get a minimum of 3 VI workouts in per week

4. Eat a maximum of 8,000 calories a week (This is a deficit for me)

5. Fast for a minimum of 24 hours (helps with meeting goal 4 and seeing exactly where my body is each week without water/food “noise”)

6. Get in 2 hours of cardio per week

So by putting my weekly weight average, fasted metrics, calorie total for the week, daily protein average, and exercise totals on a spreadsheet- I can see if I met my weekly goals to make sure that I am on track. These things are just a reflection of my underlying goals. Again- the things that I track are a reflection of my goals. This also keeps me from getting my goals hijacked, and helps me focus on things that matter instead of noise. If I am going the wrong direction (away from my goals), it becomes blatantly apparent. Trends become very apparent at this point when you see weeks sitting side by side.

Periodically:

I will graph my avg weekly calorie intake (or weekly calorie deficit which includes workouts) and compare it to my weight loss over time. This gives me a more personalized look at what weekly calorie/workout totals that I lose best at- both mentally and physically. It also gives me an idea of what type of deficit is sustainable for me because it is easy to see calorie spikes. If you are in maintenance mode, you can also see if your weight or metrics are trending up or down and make necessary adjustments to even it out. After all, calorie intake is highly individualized- nobody but you has your specific needs.

Another helpful periodic check is body fat levels, DXA data is the gold standard but I also keep up with caliper data on a tab in my Excel spreadsheet. This keeps this metric data in one convenient place so I do not have to chase down paper reports.

Keeping Emotion in Check

Sometimes after a big weekend, it is hard for me to get on that scale Monday morning and see the damage. But I need the data. It is just data, after all. (It also serves as my reality check, but that is beside the point!) This is part of the overall change that has taken place in my life with VI- it is a lifestyle now. I keep at it, all the time. It is a part of how I live now.

Five years ago, I would have freaked out after I got the scale that morning and threw in the towel for a few weeks- starting another vicious cycle of weight gain. But now, after seeing so many particularly high Monday mornings, I have finally realized that I just need to get back on the horse and hit my nutrition and workout goals all week. I am usually fine by Thursday at the latest. This is just one personal pattern that I have found, which makes getting on the scale Monday morning not as bad anymore. Knowledge is power.

Why Record Data? A Summary

While it looks like some work on the front end, keeping good nutrition and fitness records can actually make reaching your goals easier.

It will help you to easily review what is working and not working for you which will make choosing adjustments easier.

It helps focus on your goals, and block out “goal hijacking noise”

It also takes the emotion out of the equation, and forces you to look at the logical aspects of the numbers.

It also helps keep me accountable, and has become a habit which helps me identify if I am potentially backsliding.

So in the end the data helped me solve the problem regarding bloating with sodium and carbohydrates. It also helps me set personalized calorie needs each week. Data collection might be something for you to consider if you are trying to solve a problem. It might even help you stay on track with your goals.

-Liss

Filed Under: calories, cardio, Diet, Exercise, Uncategorized, Weight training Tagged With: Anything Goes Diet, body composition, cardio, diet for weight loss, Eat Stop Eat, goal setting, muscle growth, Venus Index, Venus index Transformation, Venus Index Workout, weight training, working out for shape

The Creation of a Masterpiece: The Venus

February 15, 2013 by Liss Graham 3 Comments

Re-framing Fitness

One thing that eluded me throughout my fitness history was a concept that could have saved me from the beginning. You see most people go to the gym to work off their “eating failures.” If I could have re-framed what the gym was about, it could have saved me years in getting to the body of my dreams.

You choose your statue’s look

Carve and Sculpt at the Gym

The gym is to build muscle and sculpt your body. Period.

I compare it to the carving of a statue. Without weight lifting, you are a blank piece of marble, just another stone in the quarry, nothing unusual. The beautiful statues that are preserved in museums and studied by scholars the world over all have a sculptor who took time to carefully carve each muscle, getting each angle just right.

The artists used the Golden Ratio which is exactly what John Barban designed into the Venus Index Ideal for goal setting metrics.

This is what weight lifting can do for you- build each muscle until your physique is just right. You can even take down a prominent muscle group if you need to. The end result is a beautiful, well-sculpted body that is pleasing to the human eye.

Showcase your Work with Calories

Your calorie intake is akin to a sheet that covers the statue. It does not matter how much sculpting and time you have put into your statue, you cannot see the details beneath a sheet. So until you get your intake in check and start bringing down your body fat percentages, that physique is going to be hidden underneath the covering. As your body fat percentages come down, details will slowly start to show through the covering- collar bones, then bicep muscles, some veins, abs, etc.

Calories are King

Let me re-emphasize that you cannot out train a bad diet. A friend of mine once jokingly said that it takes her 30 hard minutes on a treadmill to burn 300 calories and about 30 seconds to inhale 300 calories of chips.

Do not mix the two:

the gym is for sculpting
the food is for showcasing the work.

Brad Pilon calls this “Fat Loss Divide and Conquer”

We do not work out to burn calories here at Venus Index, we workout to build our best bodies. Once I sorted this out I found my success.

Liss found her Golden Ratio Venus Ideal by using the Venus Index goal setting metrics

At some point close to the Venus Index Ideal, women usually find a happy medium where they have their best shape. The “best shape” can be highly individual and is a level that fits your lifestyle; it is different for each person.

This is when your best attributes are showcased, and your calorie intake does not feel restricted.

That is what living at Venus Index should feel like- an everyday Venus.

-Liss

Filed Under: Bodyfat, calories, cardio, Muscle Growth, Uncategorized, Weight training Tagged With: becoming a venus, brad pilon, cardio, contest interview, diet for weight loss, goal setting, john barban, muscle growth, Venus Index, Venus Index Workout, working out for shape