Beware the Friendly Saboteur, Part 1

Happy Memorial Day to everyone!

This weekend is the unofficial beginning of summer and this is the time when we want to look and feel our best. This is when we double down on fitness and eating healthy. But beware the friendly saboteur.

What is a friendly saboteur?

Imagine this scenario: You have been disciplined in working out regularly for a few weeks, while eating a healthy, balanced diet, cutting down on alcohol consumption, limiting sugar intake, and not eating late in the night; then you have a night out with friends, family, or a significant other to celebrate something; you get caught up in the moment, swept along in the euphoria; someone hands you another drink or urges you to have another slice of cake; of course, you don’t want to be impolite or be a party-pooper; so you partake; and it feels great. Moderation be damned.

But guess what? You’ve been friendly sabotaged. The friendly saboteur is one of the prime reasons your weeks of workout and healthy eating haven’t given you the progress you want. The friendly saboteur is why you can’t get to the next level. The friendly saboteur is the monkey wrench in your summer master plan to be best version of you.

What do you do to counteract this?

Come back in a couple of days for our next post, Beware the Friendly Saboteur, Part 2, when we show you how to identify the friendly saboteur in your life and how to be aware when the sabotaging is happening.

The Diminishing Returns of Over-exercising

Health professionals all agree that a healthy lifestyle includes exercising. What they don’t seem to agree on is exactly how much. When it comes to working out, there is such a thing as over-exercising. The body needs time to recover. So when the amount of activity exceeds the body’s ability to recover, you not only don’t get stronger and faster, you could be getting slower and weaker. More importantly, you also risk serious injuries.

Vagastar’s recommendation is two full-body workouts a week to maintain weight and health. Three times a week is optimal for building muscles and getting lean. Over that amount would result in diminishing returns. The benefits of working out four times over three times a week is not measurable enough and more than that will begin to undo the work you’ve already put in. It’s not uncommon to find people who work out five, six times a week or everyday suffer injuries often.

In short, the Vagastar way is to work out hard, but smartly.

Vagastar Suggested Eating Routine

Getting in shape (and staying in shape) is a two-front battle. Exercise, of course, is one front. The math is simple: burn more calories than you consume. Staying active is good for our health, keeps diseases at bay, and maintains mental acuity.

The other front is diet. We are not going to advocate one fad diet over another. You should eat whatever makes you happy. In moderation though. There is one rule of thumb, however, that we like:

“Eat Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper.”

Breakfast is the most important meal of the day. For good reasons. Having protein in the morning will actually regulate your appetite, so you won’t be as hungry later in the day. Eating early will also give you the nutrients and energy when you need them.

Eating late at night, on the other hand, contributes to insomnia, weight gain, and various conditions like heartburn and acid reflux. So there you have it. Take this advice from Vagastar: eat a big breakfast, be active, and don’t eat after 7pm!

“Just show up.” — Jason Vaga

“Just show up.” — Jason Vaga

Developing a habit to work out is tough. Working out and getting in shape is one of the most popular New Year’s resolutions that people like to make. These resolutions are usually sincere and are made with good intentions. But 80% of New Year’s resolutions are broken by February.

Making a new habit requires resolve and discipline. Yet that’s not enough. A true habit requires a support system, one that will keep you on track, motivated and honest. After all, when you slack off, cut corners, or don’t show up, the only person that hurts is yourself.

Vagastar Gym can be that support system for you — if you are serious about getting in shape. So let’s set a goal. There is no better time than now. As Jason says, “Just show up.”