Quora Q & A, mostly about diet and fitness

I recently started answering questions as a Life Coach on Quora and received an overwhelming response to answer more questions. I’m pleased that there are a lot of people interested in learning more about how to eat healthy and very specific work out routines. While my focus is more on how to establish goals and fulfill them, I have over 20 years of practical knowledge in diet and fitness and am more than willing to share my wisdom. Here is a selection of specific questions and answers, to submit your question on Quora feel free to visit me here @ My Quora Profile

Quora Q & A:

Does healthy weight loss improve your mood?

If we’re talking about consuming healthy macros in conjunction with a strong fitness routine, absolutely. There is scientific evidence that consuming healthy macros while getting that heart to pump can improve overall mood immensely!

What is the most important aspect of one’s diet in terms of building a six pack?

Great question, and it’s a relatively simple answer. The most important aspect of one’s diet of building a six pack is keeping your body in a hypo-caloric state In conjunction with building the muscles of the abdominal region. In other words, the calories you put in should be less than the calories you’re burning (it also helps if those calories are solid macros (i.e. avoid too much processed sugar, sodium, and saturated fat)).

How do you get your ex-boyfriend back even though he has a girlfriend?

The best thing is to ask yourself whether or not he is worth your attention when his attention is not on you. Would it be better to have someone in your life whose sole devotion is toward you?

What sabotages your diet?

There are too many things to mention here, but the biggest thing that can really sabotage your diet is not sticking to one! 🙂

I want to start strength training but it seems complex and expensive. Do you have any advice for me? 

Depending on where you live, a gym membership is only around $30/month. Outside of that, it’s not too expensive to make sure you’re eating healthy in conjunction with intense training. At the end of the day, it really depends on your goals. If your aim is to compete on a professional level, yes, it can get pricey (I currently ingest up to 3000 calories a day to maintain my gains). However, if you just want to get stronger, there are plenty of inexpensive options to help maintain a solid strength training diet. I highly recommend watching a crap ton of YouTube videos on strength training. My favorites are Athlean, Jeff Nippard, and Fouad Abiad. Best of luck, brah! 

How do I keep my muscles hard and in shape for a longer time?

The easy answer is consistent training and sticking to your macros. If you get off track however and your muscles soften, don’t be dismayed. Once you’ve built the muscle it’s easier to get it back and stay harder longer…again, if you stick to it.

Should a low carb diet be temporary or permanent?

Depends on how low you wanna go and your goals. If you want quick short term weight loss (and don’t mind gaining it all back later) go for temporary. But, overall, any sort of eating behavior should have some level of permanence. It also depends on your activity level on any given day. Healthy carbs provide a solid source of energy, so if you’re doing heavy cardio or heavy weight training, be sure to get your carbs in to sustain the energy. But if you’re staying inside all day and not doing anything, you won’t need as many carbs.

What’s the most common excuse people give for not getting abs?

Believe it or not but the most common excuse people give for not getting abs is that they don’t do ab workouts enough. The problem with this excuse is that it’s highly inaccurate. You could do hundreds of crunches every day, but if it’s not followed by cardio and a good diet, the abs will never show. The most common legit excuse, though, is simply eating too many calories and not burning it off.

How can I change to a healthier diet and start training?

The easy answer is: start eating healthy and train 🙂 but the answer I teach my clients is to start with why do you want to eat healthier and start training? The science is easy – and the information on how to do it is out there, but getting and staying motivated is the real reason I believe you’re asking this question and it starts with ‘Why?’

If you have removed carbs from your diet, how long is it safe to not eat any, and what is a good substitute?

Unfortunately, carbs are the only good substitute for carbs. There are a lot of alternatives for short term energy, but to get what carbs give you, you’ll need to eat more of those alternatives (which will involve ingesting more calories). After about 2–4 days of no carbs, your body will enter Ketosis and it will start burning fat for energy. I’ll defer to this article for all the risks of being in Ketosis: 7 Dangers of Going Keto

Should I take BCAA’s or is there enough in my whey protein shake?

It’s not that there are enough in your whey protein shake, it’s more for the results you want and understanding how BCAA’s work differently than just whey protein. If all you want is to get stronger and a little toned, then, yes, there are enough in your whey protein shake to get those results. But if you want massive growth and increased strength, add BCAA’s and Casein protein (naturally found in cow milk, but there are also supplements). Another way to look at it is that BCAA’s are a tool while whey protein is a source. Really simplified, BCAAs help inject protein straight to your muscles that otherwise might be digested. Another thing about Casein protein: it works on your muscles longer than whey protein (even while you’re asleep).

While working out to build muscle, should I try to keep my protein intake as high as possible?

If you’re trying to build muscle, you should, at minimum, be eating 1g of protein per lb of body weight. Eating as much as possible wouldn’t be conducive because you’d be adding extra calories to your diet which could turn into body fat and hide your gains.

Can I find a girlfriend if I don’t like to cuss, drink alcohol or go to clubs?

Yes. Find the girl who doesn’t cuss, drink alcohol, or go to clubs – they’re out there, I’ve met them 😉

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE

My specialties as a Life Coach and how they can help

Aside from helping my clients achieve overall well-being through self-empowerment and self love, there are three specialties I’m able to help my clients with through life coaching:

1) Relationship Coaching

Intimate, work, social, and family relationships have all been focused on through my life coaching process. The focus is mainly on making sure our communication channels are open and honest. Not only with others, but also, and most importantly, with ourselves.

2) Career Coaching

When it comes to my client’s career path, I am able to help them focus on establishing realistic and attainable goals through goal-setting exercises and helping my clients realize their full potential.

3) Fitness and Nutrition Coaching

So many of my clients simply want to lose weight and lead a healthier lifestyle. But so many are without the resource or knowledge on how to truly create a plan they can stick with and commit to, not only for the summer or an upcoming event, but for the rest of their life!

I help my clients establish solid goals they can remain passionate about while seeing and feeling results within weeks!

Contact me today and let me know which Life Coach you need!

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE

What is the magical formula for losing weight and how it applies to keeping the weight off?

There actually is a magical formula for losing weight, but it’s by far not an easy one to solve. The challenge in the formula is making sure each variable is attempted with equal force. Here it is, the magical formula:

x(a+b)=c

Now, if we remember basic algebra, we know that x has to influence a and b to equal c. What do these variables stand for? Here you go:

C = sexy body

Or any type of body healthier than the one you have now lol it doesn’t have to be a sexy one (although who doesn’t want to be sexy?)

So how do we solve for C?

A = Diet

Remember, when I work with my life coaching clients who want to lose weight, I don’t ever make them “go on a diet”. The word diet simply means “the way one eats”. So, I ask my clients to change their diet or be aware of their diet and how it influences the daily operation of their physical body. Essentially, “we are what we eat” is one of the truest cliche phrases out there. If you’re eating high volumes of sugar, sodium, unhealthy fats, or processed flour, your essence is not going to feel very positive.

B = Fitness

Fitness doesn’t have to be this hardcore regiment at the gym but you must get your body moving. Walking, jogging, swimming, weight training, anything that gets the body moving and burning calories will help you lose weight.

Again, these two variables must be combined in order to maintain weight loss. When we start the life coaching process for losing weight, I never start with the workout routine. My first question is, what are you eating? My process will introduce healthy macros into your system to get your body in a healthier state before it starts working out. If you simply went to the gym after years of unhealthy eating, your work out is going to be a less than positive experience (it’s no wonder so many people quit early in their workout process!)

And now for x, the most important variable…without it, it’s impossible to combine A and B.

x = mind and heart

The brain is the most important muscle in the body. It is THE muscle you must work out before working out any other muscle in your body. If your mind’s not into it, your body will not follow. And your heart, essentially that emotional part of your brain that commits to why you are losing weight and maintains the passion and intensity in your work outs.

So, the magical formula for losing weight is better read as, diet plus fitness, multiplied by the mind and the heart equals sexy body 🙂

How do we work out the brain to get there? That’s where deep life coaching comes in to play. Let’s chat and see if we can do this for you!

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE

Another life coaching blog on diet and fitness, namely: why fad diets are a waste of your precious time

Scroll down to hear the seven-minute podcast recorded in my car that goes over the essential points in this blog.

As mentioned in previous life coaching blogs, the most popular goal amongst my life coaching clients is losing weight. Sometimes, losing weight quickly. What I want to cover in this quick blog is the importance of committing to wholesale change. Avoid the word diet (which is perceived, whether you know it or not, as something temporary) and focus on a sustainable goal.

Over a decade, I’ve studied health and nutrition to use in my own fitness routines and there have been A LOT of popular diets. Most popularly called ‘fad diets’. Here are some essential and important points to remember when realizing this goal of losing weight:

  • Avoid fad diets. If your eating style has a name attached to it (e.g. Atkins, Keto, South Beach), you’re on a fad diet. While these diets give tremendous results in a short period of time, this translates to short-lived and isn’t sustainable.
  • When changing your eating habits, decrease, do not eliminate. If chocolate has been a regular part of your diet, suddenly eliminating chocolate will make your life extremely uncomfortable and you will eventually go back to eating it (sometimes, initially, in larger quantities than you were before!).
  • The biologically need to consume important nutrients (e.g. carbohydrates, good fats, dairy vitamins) is more powerful than your willpower. Eliminating an important nutrient from your eating habits isn’t sustainable (or healthy!).
  • If you lose 20 pounds in a month through a fad diet, look forward to gaining that weight back within the next few months. Whatever behavior was used to lose that weight will be corrected by your body’s instinctual need (fad diets are also often called yo-yo diets because your weight goes up and down in short periods of time).
  •  Commit to slow and steady consistent change to gain long-term results.
  • Increase activity, identify and decrease unhealthy sources of calories.

Here’s the podcast going into more detail on the above points, enjoy!

Life Coach Tommy is a Certified Life Coach based out of Sherman Oaks, CA and serves Los Angeles and the surrounding areas. You can get back to the home page by clicking HERE