He eats over 10,000 calories EVERDAY!

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Yep, that’s right….

Over 10,000 kcals, EVERY DAY, you read it correctly,

In one day……….

Wow!

That’s a serious intake, right?!

‘He’ in this case is Eddie Hall, who also happens to be one of the strongest men on this planet………weighing in at over 29 stone…..

My girlfriend and I watched Eddie’s documentary on Netflix last night in which he chats about his colossal calorie intake and his training & lifestyle……

Eddie claimed he doesn’t count calories now, as he has an accurate idea from sheer experience of eating in a certain manner for years…

When he did track his intake, he said it clocked in at over a MASSIVE 10,000 CALORIES A DAY!

Ha, we were both amazed! He literally eats a full pizza and tub of ice cream most days!

My point to you today is to simply ask you:

Do you know or at least have an idea how many calories you are eating on a daily basis?

Chances are its not 10,000, but Eddie only knew this by initially tracking & measuring his intake.

I’m not suggesting you have to track every single calorie you eat from now to eternity…

However, if you are not where you want to be with your goals, tracking things for a certain period of time can help you to educate yourself on what you are truly eating.

From there you will gather experience & knowledge that you can apply to your life, so if you allow a little treat it can be factored into your daily targets.

That’s all for today,

Until the next time,

Tristan ‘I thought I ate a lot’ Buttle

P.S –When I do track calories, I use the My Fitness Pal app. It’s easy to use and it’s free, try it and educate yourself on yourself. Any issues, give me a shout.

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I looked like I was wearing a nappy………………

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I’ve just got back from a week in the Lake District with my girlfriend and her family friends, we had an amazing time and I would recommend it to anyone!

A week of biking, walking, hiking, relaxing & chilling with one of my favourite people was exactly what I needed.

Part of the trip included the opportunity to go mountain biking, which I agreed to, even though I haven’t rode a bike (as in an actual bike, not spin bike) in a VERY long time, and given that some the guys on the trip were well into biking, I don’t mind admitting I was a bit nervous!

The night before I was advised to borrow some padded shorts to protect the ‘delicate’ parts of the male anatomy……..

Fast forward to the next morning, and there I was, walking a bit strange and feeling like I was wearing a big nappy…

I was questioning whether this was actually necessary, as it seemed a bit overkill in my inexperienced mind….

Oh how wrong I was!!!

After getting about half way around the course, let’s just say I was VERY thankful I had my nappy on!

It’s a unique feeling that only men reading will be able to relate to, but all of sudden the padded shorts made absolute perfect sense!

If you relate this to your health & fitness goals, there is a valuable lesson to be learnt:

>Experience leaves clues…..

If you are unsure about how to tackle your goals or have little experience to draw on in the gym, then seeking advice from an experienced professional will help to you to massively enhance your performance and your results.

Don’t be afraid to ask for advice, and don’t be afraid to embrace something new even if it seems strange like wearing a nappy!

That’s all for today, until the next time

Tristan ‘pampers’ Buttle.

P.S – I’ll be back in touch this week, speak soon.

Lazy Sunday?

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The word ‘lazy’ is often misused and misrepresented…………

There’s a huge misbelief that if somebody doesn’t train, or has stopped training it’s because they are simply ‘lazy’.

I don’t know about you, but when I think of the word lazy, I’m imagining someone who does nothing…….. I’m talking just sits around doing nothing,…..laid on the sofa, all day everyday, basically somebody who lives like everyday is a hangover day…..

I don’t happen to know ANYONE who fits into this category………..

…….…I’m sure there are people like this out there, I’m just saying I don’t know anyone & haven’t dealt with anyone who does literally NOTHING ALL DAY.

In my experience, a huge reason/rational that people give for not going to the gym or not sticking to a routine is a perceived lack of time.

I have trained & have helped some very, very busy people over the year & as I’ve said before, age often presents more responsibility, which again eats away at your precious time….if you let it.

If we consider the following aspects of daily adult life:

>work/business commitments
>family
>relationships
>cooking tea
>shopping
>household chores
>cutting the grass
>being a taxi service to the kids
>getting the kids ready for school
>dealing with moody teenagers

Etc
Etc

…….all of these commitments add up to provide a quick snapshot of the average adult lifestyle….

Anything but lazy, am I right?!

Due to all of these commitments, your physique and health may suffer/decline………if you let it.

However, this isn’t down to plain old laziness, but often an inability to put yourself first.

Feelings of guilt, coupled with thoughts of ‘I should really be doing something else’ are often reasons why people quit or don’t even get started…..

Putting yourself first is tough, I get it……….

The thing is that it’s often a case of breaking the cycle…

All of the things listed above that stop you from training are all exactly the things that you can handle better from training!

Referring to yourself as lazy or, worse still, being labelled lazy by others & society only compounds the feelings of self doubt and adds pressure to a potentially already pressured lifestyle…it’s a very negative downward spiral…..

If you feel you can relate to what I’m talking about, please believe me when I say you are not lazy & you are not useless or worthless…….you are anything but & the fact that you give so much to so many other areas of your life should be proof enough for you……..

What you do need to do is establish a totally realistic & enjoyable routine, that you CAN stick to, one that allows flexibility, that gives you a ‘plan b’ option and that keeps you inspired & motivated.

I would also add that all this is far easier with the right support from the right people around you. This will help you find your ‘me time’.

Think about what you CAN do, forget what you DID do, or what you USED to do, focus on the now, organise your time, schedule it in like you no doubt do with all other aspects of your life, and stop beating yourself up!

As ever, give me a shout if I can help you out.

That’s all for today, until the next time,

Tristan ‘lazy?’ Buttle.

Going all out on Valentines Day

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‘Don’t worry about it’…….

That’s what I told him…..

It was my reply to a question about coconut oil & its health properties….now before we go any further, let me explain myself………

I see many people (too many people in fact) sweating & worrying over what I consider to be the small stuff….

>Should I switch to coconut oil?

>Should I drink green tea?

>Should I only drink bottled water?

>Should I take supplements?

>Should I go gluten free?

The list goes on……………………..

Now whilst there’s an argument/health benefit to all of the above & all have their case & application for certain people, but only if (and it’s a big, huge ‘if’) lifestyle supports these choices…

So if you happen to be someone who is stressed out, not getting enough sleep, with a diet that lacks sufficient protein, you have no idea how many calories you consume, & you struggle to plan past your next meal, then I would suggest not sweating the small stuff, like whether to switch to coconut oil or not…..

There’s a lot more you can do that will give you FAR greater results & FAR greater change……

Nail the basics first, get consistent in your approach, then add in simple ‘finer details’ as you progress….

Not mastering the basics first but sweating over coconut oil (or other smaller details) is like ignoring your partner all year round, forgetting their birthday, but then going all out on Valentines Day!!

Trust me when I say you can make change with simple, realistic, & consistent steps.

As ever, if you need anything give me a shout

That’s all for today, until the next time,

Tristan ‘I’ve never actually forgot anyone’s birthday’ Buttle.

P.S – Honest…… 

 

You DON’T know………..

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> You don’t know that the 25 stone person you see in the gym used to be 35 stone……

> You don’t know that the person struggling to lift the 10kg weights started by lifting 2kg…….

> You don’t know that the person you judge for being ‘arrogant’ or in ‘love with themselves’, simply because they are leaner than the average person, used to be obese & has had to work their arse to get where they are right now……….

> You don’t know that the person who ‘never speaks’ in the gym & keeps their head down is just as insecure & intimidated as the next person………

> You don’t know that guy who is always ‘checking his phone’ in the gym is a doctor who is constantly on call, and is directly responsible for the lives of others………..

> You don’t know that the ‘naturally skinny’ guy/girl is just as self-conscious as the overweight person……….

> You don’t know what injuries/illnesses a person may have when you see them doing an exercise in what you deem to be an in an ‘unconventional’ manner……….

> You don’t know that the tired & stressed mother of two, who has literally been up all night, is fighting every day to do all she can to regain her confidence….

> You don’t know that the guy next to you the gym who you judge for grunting is going through hell with a messy divorce, and the gym is his only release………..

We ALL judge at times & we are ALL capable of casting our fears & insecurities onto others, just try to remember:

EVERYONE has a story…….

Everyone has their own pain, their own doubts & fears, their own issues & their own hang ups….

That’s all for today, until the next time, have a great weekend.

Tristan ‘nobody knows’ Buttle.

P.S – nothing else today, I’ll catch you next week.

Is ‘healthy’ food making you gain bodyfat?

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‘It’s good for you’……………….

You’ve heard it before, somebody is describing or selling the benefits of a certain food group to you and they tell you how ‘healthy’ it is……

I’m not denying the health properties of certain foods, and the inclusion of these foods can be of benefit to you.

However some foods can become over hyped and all too often one MAJOR factor becomes lost in transaction……………………..

CALORIES!!!

I’ve said it before and I will keep saying it: calories DO count!

It doesn’t how ‘healthy’ those calories may happen to be, an excess intake will STILL cause weight gain.

Foods that typically fall into this bracket include:

>Nuts

>Coconut Oil (and any other oil for that matter)

>Nut butters (doesn’t matter how ‘natural’ or ‘organic’ it is, calories STILL count…)

>Dried Fruits

>Honey

>Granola

The list goes on, but these are the typical choices that I see the most of.

Nuts are a classic example, 25g of walnuts equates to a small handful but typically gives you around 175kcal.

If you aren’t careful, ‘snacking’ on nuts can easily rack up an additional 500 -600kcal a day!

Keep in mind, that all of the above choices are also very easy to overeat on…

I’m not saying these foods are bad, far from it, I am saying that you need to be mindful of the caloric value when you include any of them into your diet.

Remember that too much of ANY food choice will result in weight gain….

That’s all for today, until the next time,

Tristan ‘had to stop buying peanut butter’ Buttle.

p.s – I’ve been using powdered peanut butter recently, but more on that another day…………….

 

 

I tried to make it sexy…….

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So, on Monday I changed the format of my emails that I send out to help people…..

I changed the layout.

I changed the colour scheme.

Why?

I had convinced myself that my usual format was boring, that it was bland, that it needed spicing up, and needed to be sexier!

So I changed it…

The result?

The general feedback was that it detracted from my words and was ultimately harder to read.

If it’s harder to read, it’s harder to digest and therefore it’s harder to action.

One person (whose opinion I really value) actually said it hurt her eyes!

So from today, I have gone back to basics, and back to my original layout.

This whole situation reminded me of the fitness industry….

All too often, I see trainers and companies trying to ‘dress up’ a training style or a particular approach to nutrition, and in the process they forget the basics.

It doesn’t matter how ‘sexy’ a training plan is, if you can’t follow it or stick to it, what’s the point?

Same with my email design, it doesn’t matter how much I try to make it stand out, if it doesn’t get read, what’s the point?

Everything with my approach to training and nutrition is NOT sexy and it is NOT revolutionary.

It is simple, it is progressive and it is consistent.

Why?

Because it works.

It really is that simple.

If the world of health & fitness has left you confused, if you are struggling to find an approach to nutrition that you can TRULY stick to (long term), if you have been misled and sold false hope by certain companies or individuals, or if you are always looking for the next big thing, perhaps you need to simplify your approach?

Give me a shout.

That’s all for today, until the time,

Tristan ‘back to basics’ Buttle.

P.S – if you’re not already on my email list click the link below to subscribe for regular content:

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