The Real Cost of Getting Lean
Is it really worth the tradeoff?
Have you ever wondered what it costs to achieve that “look” you want?
What you have to do more of? What you have to give up?
Two Common Myths:
Myth #1: With just a few changes to my diet and exercise, I can also have a six pack, a lifted butt and no cellulite, just like _____.
Myth #2: Being "healthier" means I have to give up everything and deprive myself of all the things I enjoy doing.
Reality: If you aspire to be “fitness model” lean you'll be surprised to find out that most images are photoshopped for effect and include other techniques such as body oil, fake tans, lighting, angles, etc. Most people only look like that for shoots and competitions and achieving that look comes at a high cost, one most people aren’t willing (and most just cannot afford at all) to pay. Not to mention, most of our bodies will never look that way (at least healthily), period. Some people are genetically predisposed to look like that and achieving that look comes much easier.
"Fitness Model" Lean:
Usually follow a specific meal plan.
Usually count their calories and macros.
Usually spend 1-2 hours at the gym, daily (sometimes 2x/day).
Usually limit (or completely avoid) their intake of processed foods.
Usually sleep at least 8-9 hrs a night.
Usually avoid eating at restaurants/gatherings.
Usually don't drink alcohol.
Usually follow a very specific workout plan.
** This is for MOST individuals. I know I'm about to be eaten alive by many in the fitness industry, but before you bark, consider your own privilege: whether that be time, finances, genetics, etc. You are the minority in this case.*
More often than not this type of lifestyle results in some difficulty socializing in situations where food and alcohol is involved, resulting in not attending at all sometimes. There's a lot of time spent weighing and tracking food. Anxiety and disordered thoughts around food and exercise is often developed.
…but don’t let that completely dissuade you.
Living a healthier lifestyle, DOES NOT have to be difficult. We don't need to give up everything in order to make better decisions for ourselves. And, news flash, often times you may lose weight by making small changes like these (depending on what your weight set point is).
You don't need to give up your favorite foods.
You don't need to spend time and mental energy tracking food.
You don't need to spend hours and hours at the gym.
You don't need to give up time spent with friends and family.
Here are some things you can starting ADDING into your day:
Including veggies into your meals.
Eating some fruit throughout the day.
Finding a type of movement/exercise that you really enjoy doing.
Drinking more water throughout the day.
Getting up from your desk every couple of hours to stretch/move a little.
Getting at least 7-8 hrs of sleep most nights.
Doing something 5-10 min before bed that helps you relax.
Notice I didn't eliminate anything or say you “couldn’t” do x.
This isn’t about convincing people to not exercise and eat well, that’s not my intent… I mean, my JOB is to help people exercise more and nourish themselves well. The point is this: There are two extremes, but it’s not all or nothing. There are plenty of balanced options in the middle of the two that allow for you to take care of your health whilst also enjoying your life - the things you’re willing/able to trade-off are up to you. You don’t have to give everything up to start taking care of yourself more and make changes, we’ve just got to be realistic in our approach and expectations.
Adapted from Precision Nutrition. Here’s an informational video to watch in addition: Click Here
If you’re looking to feel more confident in your body, learn how to let go of dieting for good to enjoy food without guilt, and turn exercise into something you love to do rather than something you “have” to do, submit a client application to get in contact with me! I work with clients virtually all over the world helping those who are frustrated with dieting and want to change their relationship with food, exercise and themselves.
Hi, I’m Azul Corajoria, an Integrative Health Coach, Personal Trainer & Yoga Instructor. I support my clients in making step-by-step changes so that they can live a healthy and balanced life. By recognizing the interdependent roles of mindset, nutrition, and movement I educate and hold my clients accountable for achieving their health goals through lifestyle and behavior adjustments with an emphasis on self-care. Together, we navigate the contradictory world of nutrition through intuitive eating, practice mindful movement, and implement small mindset and lifestyle shifts that empower them to be their best selves in the easiest way possible.
