137. The Most Common Weight Loss Mistakes Runners Make

My name is Patrick McGilvray, and I’m an experienced marathoner, ultra runner, Sports Nutritionist, Master Life Coach, and weight loss coach for runners. I’ve dedicated my life to helping runners just like you properly fuel your body and your mind. So you can get leaner, get stronger, run faster, and run longer than you ever thought possible. This is Running Lean.

Hey there, and welcome to Episode 137, of Running Lean. My name is Patrick McGilvray, the weight loss coach for runners and today, the most common weight loss mistakes that runners make. So I keep hearing from other coaches out there on social media and stuff. There’s this kind of crazy idea that as a runner, you can’t lose weight.

If you’re training, if you’re running consistently, you just can’t lose weight, or you shouldn’t. And I think this idea is kind of crazy. I’ll tell you more about that in a second. But most runners who set out to lose weight, probably make some mistakes along the way. And this is why some of these coaches just say don’t even try to lose weight while you’re a runner. Because it’s hard to do.

Well, I think it’s just because people are doing it wrong. There’s mistakes being made, and we need to just fix the mistakes. Okay, so I exclusively coach runners to help them lose the extra pounds. And I’ve seen all these mistakes, I’ve seen every mistake possible. And then some.

And a big part of what I do now is to help you as a runner not to make the same mistakes, right? You can absolutely lose weight while running, while training for a marathon, while training for an ultra marathon. And you can even maintain or improve your running performance along the way. You just have to focus on a few key things here.

Okay, so today on the podcast, I’m going to be talking about the most common weight loss mistakes runners make and what you can do to avoid them. And making mistakes is part of the process. Sometimes unfortunately, it’s part of the process of learning.

But like I said, what I do now as a coach is I help you with guidance with direction, I help you to not make the common mistakes that so many people make when they set out to improve their health to lose weight to get leaner, stronger, improve their running performance, all that stuff.

This is why I do what I do. This is why I created my coaching program, the Running Lean coaching project. This is my immersive coaching program that delivers knowledge, guidance, support, accountability, encouragement, motivation, to help you stay on track, so that you can improve your health, lose the weight, and make changes to your health at last permanently.

This isn’t about quick fixes and quit, you know, losing weight as fast as possible. You can go somewhere else and figure out how to do this, how to do that. This is about becoming the healthiest and most badass version of yourself and doing it in a way that you can make it last.

That’s you know, we’re talking about longevity here. We’re talking about permanent lifestyle changes. So if you’re ready for that, if you’re ready to lose weight, get stronger, run faster, run longer, and do it permanently, then you’re ready for the Running Lean coaching project.

You gotta apply for coaching with me, it’s not for everybody, you got to fill out a short application, schedule a Zoom call with me. We’ll have a conversation, it doesn’t take that long. We’ll talk about your goals. I’ll answer your questions, we’ll see if coaching is a good fit for you.

To get started with the process, just go to runningleancoaching.com/apply. Put in your application and we’ll just see if this is a good fit. You know, I would love to see you in the Running Lean coaching project. I’d love to help you become the leanest, strongest, most badass version of yourself yet. Just go to runningleancoaching.com/apply and let’s get started.

Alright, let’s talk about some mistakes. Some of the most common mistakes that runners make when they set out to lose weight. And like I was saying at the top of the episode here. I’ve heard from a lot of coaches and a lot of “experts” in this space that talk about not being able to lose weight while you’re training. Like it’s just impossible to do. So why even bother?

And I’m going to say right now that I think that’s BS because I help runners all the time to lose weight while they’re training for a marathon, while they’re training for an Ironman, while they’re training for some other endurance sport, some race.

But a lot of people out there think that you shouldn’t try. And I think it’s coming from this place of runners eating kind of a terrible diet, really eating a ton of carbs. And if you’re eating a ton of carbs, it’s going to be very challenging for you to lose weight, that’s for sure. You know, I’m talking about that today.

Or they think that, you know, just running more is like the answer to losing weight. And it’s not right, it’s, it can be part of a healthy weight loss strategy. But it’s not the answer. It’s not alone. Running is not a great weight loss strategy. It just isn’t, you know, it’s good for you. It’s good for a lot of things. But by itself, as a way of losing weight, it just doesn’t really work too well. Okay.

So there are some sort of myths out there, there are some mistakes that people make. There’s some misinformation out there. And I just want to clear some of that up here today. And really, I want to focus on some of these big mistakes that people make, because I want you to be able to approach your weight loss journey in a way that feels good for you. And that, you know, where you keep making progress.

If you’re not making progress, it’s not working, then obviously, something isn’t working, right, you got to change something. But a lot of times, it’s just because you’re making one of these big mistakes, okay. So just know that there are people out there that believe wholeheartedly that you cannot or should not even try to lose weight, if you’re if you’re running, especially if you’re training for a race.

And I think that is untrue, I think you can absolutely lose weight. While you’re in training mode, you just have to do things a little bit differently. And you have to like, make sure you’re focusing on a few key things. So let’s talk about these. All right.

The first is this, this is one of the biggest mistakes I see people make when they approach weight loss in general, but especially as a runner, somebody that’s engaged in regular running, regular exercise, endurance exercise, and that is not eating enough, not getting enough calories.

And this might surprise you that I’m even talking about this. Because in general, I think that counting calories is a mistake, I think that we shouldn’t be focused on the calorie number. This is not really, this is not really the way we have evolved as human beings, like we never had my fitness pal until very recently.

So if counting calories meticulously was the only way you could lose weight or maintain weight, we would have been overweight and obese individuals throughout our entire existence. But no, no, we’ve only become overweight and obese and sick and, and diabetic in the last 50 years pretty much before that. The numbers were much, much lower than they are now.

And so I think this idea of just like counting calories is not the answer. Okay, so I think most people when they set out to lose weight, they think they need to be in some sort of massive calorie restriction. And this can be a problem, especially when your training load increases, because if you’re restricting calories, but you’re pushing yourself harder and harder, this is going to kind of slow down your metabolism because your body is trying to conserve energy and conserve calories.

So it’s going to slow down how much energy you’re expending. And so your resting metabolic rate will actually go down. The amount of calories you burn just from sitting around watching Netflix will go down. So no amount of exercise is going to like offset that.

You know, they talk about you can’t outrun a bad diet. You can’t outrun calorie deficit either. Okay, so you have to be mindful not to let your calories go too low. And listen, if calories in and out if that was like the answer to all this to like losing weight and being healthy and everything. We wouldn’t be having this discussion right now because you’d know what to do.

All the food tracking apps that are out there, all the exercise trackers, all the calorie deficit diets, all this stuff would work. It worked beautifully. They all work perfectly, but they don’t. You know, we’ve got nutrition labels that talk about calories, we’ve got meal replacement shakes, we’ve got guidelines, we’ve got 100 calorie snacks, like all these things would work.

But none of these things actually work. So here’s what I want you to do. I want you to stop tracking every single calorie and every single workout and try to do some math where you’re subtracting the amount of calories burned with the amount of calories that you’re taking in. And then make sure you’re, you know, making this equation like you’re doing all this math, like to try to make all this work for you, right?

Your body doesn’t understand math, here’s what your body understands. Feed me real food. I should eat until I feel full. And when I exercise more, I’m probably gonna need to eat more. That’s a good rule of thumb to follow right there. Eat real food, eat to satiety. And when you’re in heavier training loads, you need to be eating more. Don’t worry about the number of calories as much as, “Do I feel like I’m giving my body what it needs? Am I eating the right amount of food for what I’m doing right now?”

It’s a pretty easy question to answer most of the time. It should be pretty clear to you. Yeah, I think I’m doing it, some people are overeaters, and they will eat more than they need. And then you feel like overly stuffed. If you’re feeling overly stuffed when you eat. That’s a problem. You gotta stop doing that, okay, eat to society, not pass there.

Eat more when you’re hungry for more, because you’re working out harder. And let’s just put away the calorie trackers, right. You can lose weight, without starving yourself, you know, you can lose weight without this massive calorie deficit. Yes, if you reduce your calories dramatically, you can lose a lot of weight, but it’s not sustainable.

Like I said, your metabolism will slow down to match the calories that are coming in. And if you’re a runner, and you’re putting out a lot of extra effort, you’re going to be breaking yourself down really fast. Okay, so you gotta like, make sure you’re keeping your, your the number of calories you’re eating up, you got to keep the amount of food that you’re eating up high enough to support your metabolism, and keep your metabolism going also to support the kind of training that you’re doing, right.

And it really helps also, if you’re eating the right kinds of foods, okay, so that’s point number two. So point number one is not eating enough, you know, not eating enough or getting enough calories, not eating enough food. Point number two is this the biggest mistake I see. Number two is just like eating way too many carbs, like thinking that, oh, as a runner, like I just got a fuel with all the carbs.

And here’s something I have to tell you. You do not need carbs to run. You heard me correctly, you do not need carbs to run, your body will do just fine with other sources of fuel. For example, your own stored body fat, this is a much better source of fuel for running. And if you don’t know what I’m talking about, you’ve never heard this before. Just know that what I’m describing here is, is being fat adapted, it’s adapting your body to use your own stored body fat instead of carbs as a fuel source, okay?

When we get into fat adaptation, you can run longer, you’ll have more steady energy throughout the day. You’re burning fat, which is a great way to lose weight. You virtually have an unlimited store of body fat on your body, even someone who’s very lean like me, I think I’m like 13% body fat. I have, you know, 100,000 calories of fat on me at any given time. You know, 13% body fat for me is like 20 pounds of fat on my body. You know, if you do the math, that’s like over 100,000 calories of fuel.

I could run for like two weeks straight without stopping and still, you know, have plenty of fuel on board without eating anything. I’m not, I’m not recommending you do this. But you could if you were if you had to, okay, you can survive just fine on your own stored body fat, but you got to get fat adapted, you got to train your body to use fat instead of the carbs as fuel. This takes a little bit of time. It takes a few weeks to get your body used to that.

But once you get there, it’s so amazing. It’s such a great source of fuel. But what runners do is they’re like, well, listen, you know, running would be easier if I eat more carbs, I’m just gonna eat more carbs. And what happens is they get hungrier, and they get hungry and they start overeating.

And the reason we get hungry when we’re eating carbs is that carbohydrates will spike our insulin, insulin jacks up our hunger signals, you know, messes with the hunger hormone, ghrelin and it produces more gallons so we feel hungrier, so eating a lot of carbs will just make you in general, consume more food and be hungry for more food.

And if you’re also training you’re going to be hungrier as well. So you’re going to be really ramping up these hunger signals. And chances are, you’re gonna be overeating. So a lot of runners who are trying to lose weight, they just start on this high carbohydrate diet. And they actually gain weight.

So many people come to me and they’re like, Patrick, I’m training for a marathon, I’m crushing my workouts for like this past month, and I’m gaining weight, what is going on. And that’s exactly what’s going on. You know, it’s not a big mystery to me what’s happening when I see somebody eating like that. So what I’m saying is you don’t have to eliminate carbohydrates from your diet, this isn’t about zero carbs.

You know, depending on your goals, you can still include some strategic carbs around workout, some targeted carbohydrate loading, right before a workout, you know, just to help you maintain higher performance levels. But if you’re trying to lose weight, you’ll want to keep your carbs low. Or if you’re really crushing workouts trying to build muscle or something like that, you can afford to go a little bit higher, right?

Your carb intake varies based on your goals, your metabolism, how well fat adapted you are, how you feel, overall, your overall energy levels, how you’re sleeping at night, all those kinds of things, okay, and this is one of the reasons why I do personalized coaching, because I can’t tell you here what’s going to work for you. We’re also different, right?

And I’ve seen people do amazing things without using carbs at all, including myself, like, I’ve gotten pretty much zero carb for marathon training, and then ran a marathon with zero calories, I did a 50k with zero calories. And I’ve done training cycles where I eliminate carbs, you know, pretty much eliminate, there’s a little bit of carbs in some of the things that I eat, but it’s very, very low.

And, and my training improves, my running times improved, my running performance improved. This is crazy, right? Anybody that says you need carbs, you need carbs to run, just go just tell them thank you for your opinion. You don’t thank you for your opinion, I’m gonna move on now, right. So some people, you know, they do fine without hardly any, some people like to increase carbs as their training ramps up.

So maybe they’re really low carb at the beginning of their training cycle, then they can kind of afford to ramp up their carbohydrate intake towards the end of their training cycle when their mileage is increasing, or they’re getting closer to their race or something like that. And this is one of the fun things about all this for me because you get to experiment.

The bottom line with this and with everything I’m talking about here today, and everything I talk about with my clients really is that we are all an experiment of one, n equals one, that means that the number of people in a study is one and that’s you. N equals one number of people in the study in this experiment that you’re conducting is one. So experiment with this, try to get fat adapted, go super low carb, see how you feel, see if you can improve your running performance without adding carbs. You can, absolutely you can. I see it all day, I help runners do this all the time.

So you don’t need to eat carbs to run and going too high in carbs is going to really mess up your weight loss. Okay, so one of the biggest mistakes I see is people just thinking they need to add a bunch of carbs.

Another mistake I see people see is not eating enough protein. Most people in general, are protein deficient, they’re not getting enough protein. And runners need more protein than the average person, the average sedentary person, or the person who’s not training for a marathon, you’re a runner, and you’re training for some kind of endurance event or triathlon or cycling or swimming or whatever it is, you’re going to need more protein than the average person.

So because most people aren’t getting enough protein, runners tend to be very deficient in protein. Running is a catabolic exercise. Catabolic meaning it breaks you down. Running will break down muscle tissue, right? So we got to prevent that from happening. And you can prevent it from happening. You’ve got to incorporate strength training, and you’ve got to get enough protein to support the athletic performance that you’re doing on a regular basis.

So you can do this in a way that also supports your weight loss goals, right? It’s not one or the other. It’s not like oh, you can eat a lot of protein or you got to like lose weight, or you can’t gain muscle while you’re losing weight. Or you know, you can’t be burning fat if you’re getting loss.

I’ve heard all these different like myths since stuff out there. But here’s the bottom line. Bottom line is you need enough protein to support the running that you’re doing at your activity levels. And when you’re doing strength training and eating enough protein, you will, should be able to maintain or gain muscle mass.

More muscle means your metabolism will be faster, you’re actually increasing your metabolism, the more muscles that you carry on your body. And as a fat adapted runner, that means you’re going to be burning fat even more efficiently, you’re burning more calories. In general, since you primarily burn fat, you’re gonna burn even more fat, okay, so one of the most important things you can do is regular strength training, getting enough protein.

If you’re actively working out on a regular basis, you need more protein than you’re probably used to getting, I’m going to give you a number here to kind of shoot for, for a protein target. And I’ve talked about protein in the past, and I may have given you different numbers in the past, the science on this keeps changing.

And so I’m trying to just keep up with the science and give you what I think is good information at the time. So if I’ve said something different in the past, that’s fine. But here’s what I’m going to tell you. Now. If you’re a runner, you’re actively working out on regular basis, and you want to maintain or gain some muscle mass, then you need to be consuming around .9-1 gram of protein per pound of ideal body weight.

I’m gonna repeat that .9-1 gram of protein per pound of ideal body weight. So let’s say you’re a woman, and you currently weigh 180 pounds, but you’re trying to lose weight, you’re trying to get to 140. So then let’s use 140 as your target, okay? .9 would be 126 grams of protein up to 140. Okay, that’s what you should be shooting for every day.

It may seem like a lot, but I’m telling you right now, it’s not. It’s not this is what’s going to help prevent muscle loss during weight loss, muscle loss during training, especially for endurance athletes, okay. Let’s say you’re, you’re a man and you’re like 200-220 pounds and you’re trying to lose weight, you’re trying to get to 180. So that would mean somewhere between 162 grams to 180 grams of protein a day. .9-1 gram of protein per pound of ideal body weight.

Now, these are averages, your needs will vary based on your goals again, and this is an experiment of one. But when you’re eating enough protein, not only are you going to feel more full, and you’re gonna feel more satisfied and be less hungry throughout the day, you’re also going to be supporting your running.

You’re going to be supporting your muscle mass, you’re not going to be losing muscle while you’re training, you’re not going to be losing muscle while you’re losing weight, and you’re actually going to kick up your fat burning into high gear, okay, so all these are good things. All these are good things, okay, so get enough protein, it’s very, very important.

Another problem I see and mistake that I see runners make when they’re trying to lose weight is not getting enough rest and recovery. So really, this is like just running too much right and just doing too much running, you put your body into this state of chronic stress, you put your body into this state of chronically being in that fight or flight mode.

When your body is in that fight or flight mode. Cortisol is very high. That’s the stress hormone. Cortisol being high increases the amount of glucose in your blood because your body is like, Hey, we got to get prepared to fight. You know, we got to get prepared to fight or flight here. So your body will be constantly releasing more glucose in your blood. So your blood sugar raises, is being raised constantly, which means insulin is being raised constantly, which means your body is chronically going to be storing fat instead of burning it.

Remember, insulin is the driver here. Insulin being high means that your fat is being locked up in your fat cells. You cannot burn fat, you cannot lose fat when insulin is present. This is why we keep carbohydrates low. This is why we practice things like intermittent fasting. This is why we keep our stress levels low. Okay, so we got to be burning fat. We don’t want to be storing fat, right?

We want to be using that energy instead of conserving it. Okay? It’s very hard to lose weight with this strategy. If you’re overtraining, it’s just going to be hard to lose weight, right? So you have to prioritize rest and recovery days. You have to make sure you’re planning into your training schedule, rest days, recovery days. You got to give your body the chance to recover from the hard workouts you’re doing. You got to get a good night’s sleep every night and stuff like that. Okay.

So I had somebody ask a question like, how do you know if you’re training too much? How do you know if you’re overtraining? So if you’re not getting enough rest and recovery, if you’re overtraining, you’re going to start to see some negative impacts on your running performance, right? So that’s number one, you’ll see that you’re running, you can improve, or it’s starting to decline, that’s a good sign that your health and fitness is kind of suffering, right.

And, you know, remember that running is a catabolic exercise, it breaks you down. So without proper rest and recovery, your body will not be healing properly, right, so it’s gonna break you down even faster, and your body’s not gonna be able to adapt to the training load. So as your ramp up your training, your body won’t be able to adapt to that. And your running performance will, you’ll really see your performance start to suffer, especially as you ramp up the training load, okay?

If you’re feeling tired all the time, if you’re not getting a good night’s sleep, these are all indicators that you’re overtraining, right? If your workout performance is reduced, if you notice the RPE, or rate of perceived exertion is going up, if you feel like your workouts keep getting harder and harder. Your endurance starts to tank, maybe you can’t run as long.

These, these are all signs that you’re overtraining, okay? Also, we can see some mental impacts, like maybe you’re not as clear headed, or maybe your mood starts to suffer, you’re like, really grumpy all the time. Have you ever noticed that like, when you get into these higher training modes, you start to be really grumpy around people, that can be a sign that you’re overtraining, right?

But this can lead to other things like depression, and you start to lose motivation. And you start to doubt yourself, and you just don’t feel like running anymore. All these are signs, like if you’re in this mode, right now, like, these are signs that you might be overtraining, right. So just take some rest recovery days, make sure you’re practicing this, and building this into your training program.

Because if you’re trying to lose weight as runner, you can do it. But being in this chronically stressed out state and overtraining is going to make it very, very difficult for you to lose weight, okay.

And then the last mistake I see people make, and this one’s interesting, is not practicing what I call variation, okay, so your body is an adaptive machine, right? If you keep doing the same things every day, day in and day out, your body will adapt to those things. And this can be a good thing, depending on what it is. This is how you develop good eating habits.

For example, this is how you develop good workout habits, you know, if like, getting up at 4am to run is something that you have to do because your work schedule changed. And at first, it’s really hard to do. But over time, you keep doing it and you get used to it and you get adapted to it and you feel like oh, I actually enjoy getting up at 4am Hey, good for you.

You’ve created a new habit, your body’s adapted to doing something that it didn’t want to do. This is all good, right? So there are also times when doing the same thing over and over again, can be kind of, you know, hard on our bodies, things like that, right? And so you’ve probably heard this term, probably, and I don’t like this term, but somebody was talking about this recently.

And they were like, Yeah, you need to be confusing your muscles. Like when you go to the gym, you got to be doing different workouts. So you, you know, you’re you want to confuse your muscles, muscle confusion, muscle confusion, I’m like, What does that even mean? And I started doing a little digging into this.

And muscle confusion. I don’t really like that as an analogy, I don’t think it’s really a thing. You’re not confusing your muscles at all. But we actually want to be consistent in what we’re doing in our workouts. We want to be consistent, we want to mix things up a little bit, but we want to be fairly consistent so that our bodies will adapt, we do want our bodies to adapt. Okay. So there’s this idea. Or this, it’s not an idea.

There’s this principle called progressive overload. And this is that you challenge your muscles by changing the stress that you put on them, right. So the stress that you’re putting on your muscles, if you want to build muscles, this can come in the form of the intensity of the lift, the number of sets you’re doing, the number of reps, you’re doing, the duration of the workout, the amount of time you engage in the activity.

So it could be the same exercise. You can be doing deadlifts and just be like changing how intense you’re doing, how many sets you’re doing, how many reps like if you do it for an hour or you do it for 30 minutes, whatever any of these kinds of changes will help to positively impact your performance. Okay, so we’re willing to progressively overload the system. And we can do that in a number of different ways. All right? When it comes to training, weight training and trying to build muscle, progressive overload is a great way to break a plateau.

So if you’re finding that you’re not being able to increase muscle mass, then increase the amount of weight you train with, right? Progressive overload can also help you with your running workout. So let’s say your running workouts are starting to plateau, well increase the duration of a cardiovascular type of workout, or increase the duration of a tempo workout, you know, so these are all different ways of changing things up to break through some sort of a plateau. Okay?

So variation is important, but I want to just make sure that we understand that this isn’t about confusing yourself or confusing your muscles necessarily, it’s more about that progressive overload principle than it is about confusion, I think that’s just a silly way of saying it, to be honest with you. So variation is key for running too.

So one situation a lot of runners find themselves in is that they kind of do all their runs at that same effort, they sort of do like a five, six medium hard effort. And this can kind of lead to that chronic fatigue that I talked about, you know, in the overtraining section, right. So we want to vary our workouts, you want to do some speed work very hard, very fast workouts, but very short.

So you’re putting a certain type of stress on your body, or progressively overloading the system, but in a very acute way, very stressful, but acute, short, short, bounce very hard and fast, then you also want to include some long, slow running, this helps you to build endurance, this is much less stressful, it’s much longer, much longer workouts, but it’s a less less amount of stress on your body, it’s, it’s more of a chronic stress.

So you don’t want it to be as high, you want the stress to be lower, for that long, slow running. Okay, so this is how we vary our running workouts. And then when it comes to diet, and nutrition, variation is key there too, right? So you don’t have to do the exact same thing every single day, week, month, you know, mix it up a little bit.

You know, we talk about things like intermittent fasting, which just means like, we don’t eat all the time, we don’t eat six times a day, we eat maybe two, three times a day, right? That’s all that means. So maybe you normally eat around noon, you eat at 8pm. And maybe don’t be so rigid about this, if you want to eat a few minutes early, or even an hour or two on either side of that it’s all good. It’s not going to make or break your whole weight loss plan. Okay?

Sometimes you need to eat around your training schedule, sometimes you need to eat around family schedules and things like that, it’s totally fine. Don’t be too stressed out about that. Okay? Practice a little bit of variation here, right? Some days, you may even add an extra meal or take one away. So you might do longer fasts or like shorter fasting periods. And that’s all good. These are all good variations. This is going to help you to maintain this for the long haul, right?

And when we’re practicing variations like this, it should not negatively impact your running performance, it shouldn’t negatively impact your weight loss plans. So just make sure that what you’re doing isn’t, you know, well, I’m going to practice some variation. So I’m going to eat, you know, a whole large pizza by myself because you know, it’s variation.

No, that’s not what we’re talking about here. So we want to practice some variation, but in ways in our workouts and in our nutrition and stuff that actually helped us support us and don’t throw things off off our whole program. Okay. Okay, so quick recap.

As a runner, if you’re trying to lose weight, you can do it, it is possible, you can still maintain your training, you can still lose weight, you don’t have to lose muscle. But don’t make some of these mistakes. Number one, don’t restrict calories too excessively. Be sure to eat enough fuel to keep your metabolism going and to fuel your workout. So sometimes you’ll need to eat more, sometimes a little bit less.

Don’t be tempted to start eating all the carbs, right, because that’s just going to make you super hungry, it’s going to kick you out of that fat burning mode, slow down your weight loss.

Make sure you’re getting enough protein. Running breaks down, it really does. So strength training and enough protein are going to help prevent muscle loss while still burning fat while still losing fat weight. You can still do this right?

Make rest and recovery days a priority. Keep your body out of that chronic stress mode. If your body is in that chronic stress mode, it’s going to be very, very hard to lose weight right?

And then lastly, practice variation. Don’t be afraid to try new things. Don’t be so rigid and mix it up a little bit. Variation is one of the keys to creating a well rounded, super healthy, badass version of you.

Okay? And remember, all of this stuff is subject to what works and doesn’t work for you as an individual. We are all an experiment of one, you get to try some of these things and see what works and what doesn’t. And if you want help with any of this stuff, that’s what I do. You and I can work on putting together a plan for you.

And then we can kind of see how things are working with you and continually tweak things so that you’re always making progress so that you’re always losing weight, so that you’re always moving closer to your goals. Cool. Awesome. That’s all I got for you today. Love you all keep on Running Lean, and I will talk to you soon.

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