The Smarter Sculpted Physique: Training | Nutrition | Muscle Gain | Fat Loss

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♦ Diet Mentality Insanity vs the Science of Metabolism ♦

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Most diets are marketed to sell products—books, supplements, meal plans—but are rarely based on how the body really works. Scott references a UCLA Newsroom interview with UCLA psychologists, Traci Mann and Janet Tomiyama, where they discuss their research "Dieting Does Not Work" into dieting and rebound weight gain.

http://newsroom.ucla.edu/releases/Dieting-Does-Not-Work-UCLA-Researchers-7832.

Find this episode's referenced books and programs below at the LINKS & RESOURCES section and make sure to check Scott's e-Book Library for more topics and courses:

https://scottabelfitness.com/ebooks/

♦ "If dieting doesn't work, then what does?" ♦

• Researchers analyzed 31 dieting studies, not specific diets. They found dieters typically lose 5 to 10 percent of their starting weight in the first six months, but at least one-to-two-thirds regain more weight than they lost within the next four to five years… the actual number may be even higher.

• Almost all Before and After pictures show the dieter too soon in the “After” picture. Accurate Before and After photos shows the person Before and then years “After”, not Before and "During" pictures.

• Diet studies are often biased. According to Mann: “Although the findings reported give a bleak picture of the effectiveness of diets, there are reasons why the actual effectiveness of diets is even worse.”

• Dieting is actually a reliable predictor of future weight gain; the downsides of dieting far outweigh its risks.

• Evidence shows that dieting and rebound weight gain are linked to cardiovascular disease and other illnesses.

• Scott clears out the common question: "Isn’t the Cycle Diet just another diet?" No, the Cycle Diet is an eating strategy that supports a healthy metabolism, and adds joy back into eating.

• Do you think that you may have food and eating issues (or know that you do)? Download free content here to get you on the path toward permanent weight loss: http://scottabelfitness.com/foodissues

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LINKS & RESOURCES

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UCLA Newsroom Report:

http://newsroom.ucla.edu/releases/Dieting-Does-Not-Work-UCLA-Researchers-7832

Answer this questionnaire and get free Tips and Exercises:

http://scottabelfitness.com/foodissues

• Scott’s Featured e-Books:

https://scottabelfitness.com/ebooks/metabolic-damage/

https://scottabelfitness.com/ebooks/anti-diet-approach/

https://scottabelfitness.com/ebooks/cycle-diet/

https://scottabelfitness.com/ebooks/beyond-metabolism/

https://scottabelfitness.com/ebooks/understanding-metabolism/

• Follow Coach Scott Abel:

Main Website

https://scottabelfitness.com/

Facebook

https://www.facebook.com/CoachScottAbel/

YouTube

https://www.youtube.com/user/scottabelcoaching

• Courses and Programs:

The Cycle Diet Program

http://thecycle.diet/

The Hardgainer Solution Program

http://hardgainersolution.com/

Great Glutes Circuit Protocol

https://scottabelfitness.com/greatglutes/

The Busy Woman’s Tighten and Tone At Home Program

http://busywoman.fitness/

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• JP’s Transformation: Cheat Days and Permanent Weight Loss •

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Scott and client JP talk about how he lost 100 lbs. permanently, what life is like now that he has a sculpted physique and enjoying the Cycle Diet. JP takes questions from the listening audience.

You can get a FREE week’s worth of Hardgainer Solution Workouts at:

hardgainersolution.com/free

The Hardgainer Solution is the program JP used for much of his transformation. (The full course includes 80 workouts, information on reading your own biofeedback, meal plans, and more. (…and yes: JP signed up too!)

• Achieving a Successful Physique Transformation •

• JP—6’3”, 260 lbs.—began his weight loss and physique transformation in 2014 when he joined Scott as a client. He now weighs in the high 160s.

• JP seldom weighs himself; he uses the mirror and how his clothes fit as feedback. He’s kept the weight off for years.

• Transformation should never be about scale weight, but where you function best metabolically and health-wise.

• Scott carefully navigated JP through the weight loss to avoid damaging his metabolism. Previously very-overweight people tend to regain their weight.

• As a Fireman, JP prepared his “Cycle Diet” meals in advance and kept them at work, where his co-workers weren’t exactly healthy eaters.

• He used the Cycle Diet to lose the weight and adopted it permanently as his eating strategy. He loves cheat days when he can “eat like a kid” but also enjoys the healthy whole foods and portion sizes of the regular non-cheat days.

• Scott: “JP was very coachable”, willing to do what it took to lose and keep off the weight. JP credits his discipline and willingness to sacrifice as key to making his physique transformation possible.

• Weight loss came first; pysique development followed. Scott assigned JP a resistance training routine that helped propel his physique transformation.

• JP particularly likes Scott’s Hardgainer Solution (HGS).

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LINKS & RESOURCES

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Get a free week’s worth of Hardgainer workouts at:

hardgainersolution.com/free

• Scott’s Featured e-Books:

https://scottabelfitness.com/ebooks/hardgainer-solution/

https://scottabelfitness.com/ebooks/cycle-diet/

https://scottabelfitness.com/ebooks/understanding-metabolism/

https://scottabelfitness.com/ebooks/beyond-metabolism/

https://scottabelfitness.com/ebooks/metabolic-damage/

• Follow Coach Scott Abel

Main Website

https://scottabelfitness.com/

Facebook

https://www.facebook.com/CoachScottAbel/

YouTube

https://www.youtube.com/user/scottabelcoaching

• Courses and Programs

The Cycle Diet Program

http://thecycle.diet/

The Hardgainer Solution Program

http://hardgainersolution.com/

Great Glutes Circuit Protocol

https://scottabelfitness.com/greatglutes/

The Busy Woman’s Tighten and Tone At Home Program

http://busywoman.fitness/

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♦ Zen and New Year's Resolutions (Part 2) ♦

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In this segment Scott offers advice on how to successfully achieve weight loss and fitness goals.

Don't forget to check out the free bonus exercises from Scott's new course The Busy Woman's Tighten and Tone Program:

http://busywoman.fitness/exercises

♦ "Don’t have resolutions; just be resolute" ♦

• Women struggle more with fitness-related issues than men do because of judgment, self-esteem or validation.

• To try to prove one’s self worth is to lose it. Self esteem is lived not strived for. According to the Zen approach, wanting [self-esteem] produces suffering.

• The fitness industry tries to make fitness complicated, and it’s not. The Law of Reverse Effect (explained in part 1) validates this fact. "The truth is simple; and simplicity is the truth".

• Consumers “honeymoon” on vogue fitness trends, moving from program to program when success eludes them.

• In ownership of behavior, "blame" never enters the picture. Remember this: Blame = “Be Lame.”

• Success depends on habits. It takes a habit to change a habit. As Scott quotes: "If you always do what you’ve always done, you’ll always get what you’ve always got.”

• It's Important to cognitively reframe. Ask yourself, “What would my better self think or do right now?” This begins the process of cognitive reframing. Choose to be your better self.

• Turning work into play [makes goals more attainable]. To explain this positive Sawyer Effect, Scott uses the example of Arnold describing the pump as having an orgasm in the documentary “Pumping Iron”.

• The achiever’s mind isn’t full of clutter. Giving oneself too many options leads to poor decision-making as a result of its contradictory nature. "A clutter-free mind leads to clutter-free actions and behavior."

• Seeds of discouragement can never take root in a grateful heart. Gratefulness lays the groundwork for achievement.

• Fear is a terrible motivator when you're afraid to not have a specific goal. The non-goal "goal" of Zen is not having an specific goal. You just make a decision to "do" something.

• You don't "get" inspiration; you inject it into the process.

• The Busy Woman’s Tighten and Tone at Home program (just released) is a great place to start making a physique transformation, and it's doable in real life situations.

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LINKS & RESOURCES

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Free Bonus Exercises:

http://busywoman.fitness/exercises

Scott's Fetaured e-Books:

https://scottabelfitness.com/ebooks/busy-womans-train-at-home-program/

https://scottabelfitness.com/ebooks/mindset-of-achievement/

https://scottabelfitness.com/ebooks/zen-fitness-tao-health/

https://scottabelfitness.com/ebooks/anti-diet-approach/

https://scottabelfitness.com/ebooks/abel-approach/

https://scottabelfitness.com/ebooks/hardgainer-solution/

https://scottabelfitness.com/ebooks/understanding-metabolism/

https://scottabelfitness.com/ebooks/beyond-metabolism/

Follow Coach Scott Abel:

Main Website

https://scottabelfitness.com/

Facebook

https://www.facebook.com/CoachScottAbel/

YouTube

https://www.youtube.com/user/scottabelcoaching

Courses and Programs:

The Cycle Diet Program

http://thecycle.diet/

The Hardgainer Solution Program

http://hardgainersolution.com/

Great Glutes Circuit Protocol

https://scottabelfitness.

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Zen and New Year's Resolutions (Part 1)

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This is a new year…or is it? Are New Year’s Resolutions consistent with a “Zen" mindset? Coach Scott Abel discusses why they’re not.

Coach is getting ready for the official launch of his new course The Busy Woman's Tighten & Tone Program by presenting a glimpse of free bonus exercises:

http://busywoman.fitness/exercises/

* Why Zen and New Year’s Resolutions would be a contradiction *

• If you are beginning each year with pretty much the same weight loss goals or physique transformation goals and the same self-image issues, then your physical/workout process is likely not the issue. The issue is one of thinking strategy which, as Scott has stated on many occasions, are often “stinking tragedies”.

• “What is gained and what is lost?" if after a time all thoughts go back to negative self-image issues, and the circle begins again.

• Be conscious of your choices. Don't forget that habits are born from choices. Also, be responsible for your actions: own your behavior. Habits mature, and are strengthened in actions.

• “Want” is at the root of all suffering. Your New Year’s resolutions are almost always reflective of “want - don’t want”, and so, If you’re always wanting, you will always be unhappy.

• Try to catch yourself in “I want - don’t want” thinking. For example: Do you really long for the goal of being “not fat”, or rather to how you’ll feel if you aren’t?

• The Law of Reversed Effect states that the harder the effort to succeed, the more likely is the inevitable failure.

• Mental and emotional fitness are important to attain sustainable physical fitness. Only a passion for the process eliminates want-suffering feedback loops. Love of the process makes success more attainable.

• The Sawyer Effect: Mindset that turns play into work and vice versa. Make goals a playful challenge and not an obligation.

• Always Remember Scott's famous quote: Quality of Mindset determines Quality of Achievement.

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LINKS & RESOURCES

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Busy Woman Free Bonus Exercises

http://busywoman.fitness/exercises/

Scott’s Featured e-Books:

https://scottabelfitness.com/ebooks/busy-womans-train-at-home-program/

https://scottabelfitness.com/ebooks/mindset-of-achievement/

https://scottabelfitness.com/ebooks/zen-fitness-tao-health/

https://scottabelfitness.com/ebooks/anti-diet-approach/

https://scottabelfitness.com/ebooks/understanding-metabolism/

https://scottabelfitness.com/ebooks/beyond-metabolism/

Follow Coach Scott Abel:

Main Website

https://scottabelfitness.com/

Facebook

https://www.facebook.com/CoachScottAbel/

YouTube

https://www.youtube.com/user/scottabelcoaching

Courses and Programs

The Cycle Diet Program

thecycle.diet

The Hardgainer Solution Program

http://hardgainersolution.com/

The Busy Woman's Tighten and Tone Program

http://busywoman.fitness/

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○ Ask Me Anything: An Open Discussion with the Coach ○

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Scott takes questions from his audience about workout program design, food and eating issues, fat loss, and other fitness-related topics.

○ Highlights form the Discussion ○

• Workout journals: People tend to record the wrong things. Record quantitative biofeedback, not quantitative such as weights, reps and sets. Numbers of reps and sets won’t be meaningful six months from now.

• Treat your workout journal like a diary. Record things like energy level, workout felt easy, workout felt hard, etc.

• Workout journal including just reps and sets would be like a diary that includes facts only, such as got up at 6, brushed teeth, went to work, etc.

• Supplements aren’t necessary if you’re eating healthy. This is well documented in the medical [and nutrition] research.

• When training for physique, designing a program around what produces the best pump makes sense.

• Don’t think about what you’re not supposed to think about. Telling yourself “Don’t think about zebras” only makes you think about zebras. Thinking about dealing with a food issue only makes you think about the food issue.

• Focus on what not to think about only makes you think about it.

• “If you always do what you’ve always done, you’ll always get what you always got.”

• The scale doesn’t tell you what’s actually going on with your body. Scale weight loss could be from water weight loss, for instance. The mirror doesn’t lie.

• Fitness lifestyle should be fun. Ask, “what is this lifestyle doing for my life, or what is it doing to my life?” Fitness should be a lifestyle, not a life.

• Motivation is like an unseen muscle: it requires exercise [and discipline.]

• Appetite suppressants are a bad idea. They interrupt your body’s biofeedback.

• There’s no need to go to the gym twice a day. More is not always better.

• The Hardgainer Solution is an excellent program for physique trainees who travel, as well as trainees over 50.

• Caffeine pre-workout is a good idea and well documented in the literature.

• Getting ripped isn’t a result of a workout program; it’s a result of diet strategy. But you have to feed metabolism. You can’t out-train a poor diet.

• Accept challenge instead of fighting it. How you meet resistance determines outcome.

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LINKS & RESOURCES

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https://scottabelfitness.com/ebooks/abel-approach/

https://scottabelfitness.com/ebooks/hardgainer-solution/

https://scottabelfitness.com/ebooks/physique-after-50/

https://scottabelfitness.com/ebooks/beyond-metabolism/

https://scottabelfitness.com/ebooks/understanding-metabolism/

https://scottabelfitness.com/ebooks/metabolic-damage/

https://scottabelfitness.com/ebooks/cycle-diet/

Follow Coach Scott Abel:

Main Website

https://scottabelfitness.com/

Facebook

https://www.facebook.com/CoachScottAbel/

YouTube

https://www.youtube.com/user/scottabelcoaching

The Cycle Diet Program

http://thecycle.diet/

The Hardgainer Solution Program

http://hardgainersolution.com/

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♦ Metabolism in Relation to Biochemical and Hormonal Reality ♦

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Scott explores blind spots in exercise and training, particularly the over-emphasis on calorie burning. Observations into strategies that actually work and “yield dividends”.

♦ Training and Diet Strategies: a Financial Analogy ♦

• When you think about exercise classes, what’s your first observation? Scott and his audience make general observations.

• Why are exercise classes mostly attended by women? Appeal in being a part of a group? Fear of the weight room? Fear of “bulking up"? Something else?

• Overall biochemical and hormonal health are a lot like a bank account. Calorie burning is like spending only, but a good diet and training strategy should be an investment in overall health. A wise approach strikes a balance.

• Focus on boot camps or cardio won’t pay dividends. Cardio only pays dividends when performed short term and if returning from a long lay-off.

• Similarly, metabolic training needs to be balanced with sound hypertrophy training. Training for mass stimulates an optimized metabolism, however, women often resist this because the activity isn’t continuous like most “calorie burning” exercises, and they fear it will develop bulky muscles.

• Fitness classes over-emphasize burning calories. Calorie burning is not the same as burning off body fat. Metabolism must be fed, not starved.

• Healthy whole foods and the right kind of workouts are investments.

• Following the analogy, diet by deprivation is like a tax cut that could be expensive long-term if tax-related benefits are reduced later.

• Success leaves clues. Physiques provide evidence of what type of approach actually works and yields dividends.

• Observe and compare people who maintain enviable physiques year-round: those who do mostly cardio or fitness classes and others who do only resistance training.

• Observe quality and physique improvement. Scott provides examples of women from his own gym who do no cardio and attend no boot camps and who look better than any in the fitness classes.

• Being observant to what works and what doesn’t is vital to learning and improvement.

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LINKS & RESOURCES

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https://scottabelfitness.com/ebooks/beyond-metabolism/

https://scottabelfitness.com/ebooks/understanding-metabolism/

https://scottabelfitness.com/ebooks/metabolic-damage/

https://scottabelfitness.com/ebooks/cycle-diet/

https://scottabelfitness.com/ebooks/abel-approach/

https://scottabelfitness.com/ebooks/how-to-train-for-a-better-physique/

https://scottabelfitness.com/ebooks/physique-after-50/

https://scottabelfitness.com/ebooks/intro-to-metabolic-enhancement-training-met/

https://scottabelfitness.com/ebooks/met-workshop-workbook/

Follow Coach Scott Abel:

Main Website

https://scottabelfitness.com/

Facebook

https://www.facebook.com/CoachScottAbel/

YouTube

https://www.youtube.com/user/scottabelcoaching

The Cycle Diet Program

http://thecycle.diet/

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♦ Optimizing Metabolism ♦

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Scott presents some insights on the importance of whole foods to weight control, using a study originally published in 'Food and Nutrition Research', 2010, by Barr SB, Wright JC. “Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure.”

♦ Whole Foods Aid in Optimizing Metabolism ♦

• The study compares how fast the body burns whole foods and processed foods.

• Researchers used cheese sandwiches, equivalent in every way except one was whole foods (WF), the other processed foods (PF). Both meals satisfied hunger.

• A processed food meal has 50% less thermic effect than a whole food meal, meaning it burns much more slowly and is more likely to get stored as fat. Therefore, processed foods have a likelihood of making you fatter.

• Conclusion: “Ingestion of the particular PF meal tested in this study decreases postprandial energy expenditure by nearly 50% compared with the isoenergetic WF meal."

• Quality of food intake is more important than caloric equivalents.

• The study does not support “If It Fits Your Macros”. You can still get fat even if the foods you eat “fit your macros”.

• A calorie is not a calorie. Whole foods do dozens of things once inside our bodies that we can’t even begin to calculate and put into numbers. The body knows!

• Food companies create hyper-palatable foods that make you want them. They aim for the “bliss point”, which triggers a desire for more of the food product.

• Taste buds can be trained to enjoy whole foods over processed foods, which assists in weight loss efforts.

• A healthy, whole, unprocessed, plant-based diet makes the most sense.

• “Eat food, not too much, mostly plants.” - Michael Pollan

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♦ LINKS & RESOURCES ♦

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The 'Food and Nutrition Research' study published in 2010

www.ncbi.nlm.nih.gov/pmc/articles/PMC2897733/

Scott's Featured Books:

https://scottabelfitness.com/ebooks/beyond-metabolism/

https://scottabelfitness.com/ebooks/understanding-metabolism/

https://scottabelfitness.com/ebooks/metabolic-damage/

https://scottabelfitness.com/ebooks/cycle-diet/

Follow Coach Scott Abel:

Main Website

https://scottabelfitness.com/

Facebook

https://www.facebook.com/CoachScottAbel/

YouTube

https://www.youtube.com/user/scottabelcoaching

The Cycle Diet Program

http://thecycle.diet/

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♦ More Real-World Support for Carb-Based Diets ♦

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Scott takes on a study published in The Lancet in April 17, Kaplan H, et al. “Coronary atherosclerosis in indigenous South American Tsimane: a cross-sectional cohort study.”

♦ The Tsimane Tribe: The Healthiest Hearts in the World ♦

• The Tsimane lead a holistic healthy lifestyle.

• The study finds that coronary artery disease can be avoided in most people through a lifetime of very low LDL, low BP, low glucose, normal BMI, not smoking, and lots of physical activity.

• The Tsimane are a true hunter-gatherer culture. They hunt, fish and farm on the Maniqui River in the Amazon rainforest in the Bolivian lowlands. Researchers admit that the rest of the world cannot revert to a hunter-gathering and early farming existence, but there are lessons for all of us.

• The Tsimane diet consists of 72% carb sources like rice, maize, and manioc root, 14% - 17% protein from lean meat and fish sources. Their fat intake is 14% as compared to 34% in the US.

• They are far more physically active than most Americans. Men average 17,000 steps a day, and women average 16,000. Even the over-60s have a step count over 15,000. This is not an endorsement for quantitative step counting devices. It points to the benefits of a high degree of physical activity.

• Profesor Naveed Sattar, University of Glasgow, said, “Simply put, eating a healthy diet very low in saturated fat and full of unprocessed products, not smoking and being active life long, is associated with the lowest risk of [blood vessel blockage].”

• Few Tsimane had signs of clogged arteries—even well into old age.

• Dr. Gavin Sandercock: "The fact that they have the best indicators of cardiovascular health ever reported is the exact opposite to many recent suggestions that carbohydrates are unhealthy”.

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LINKS & RESOURCES

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The Lancet Original Study on PubMed

https://www.ncbi.nlm.nih.gov/pubmed/28320601

BBC News Website: ‘Healthiest hearts in the world’ found – March 2017

http://www.bbc.com/news/health-39292389

Scott's Featured Books:

https://scottabelfitness.com/ebooks/beyond-metabolism/

https://scottabelfitness.com/ebooks/understanding-metabolism/

https://scottabelfitness.com/ebooks/metabolic-damage/

Follow Coach Scott Abel:

Main Website

https://scottabelfitness.com/

Facebook

https://www.facebook.com/CoachScottAbel/

YouTube

https://www.youtube.com/user/scottabelcoaching

The Cycle Diet Program

http://thecycle.diet/

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♦ Lies and Misinformation about Artificial Sweeteners ♦

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• Scott discusses one study published in a 2016 issue of the International Journal of Obesity, Rogers et al, “Does low-energy sweetener consumption affect energy intake and body weight? A systematic review, including meta-analyses, of the evidence from human and animal studies”

• In the study that includes 205 references to other clinical research, results show that consumption of artificial sweeteners in place of sugar is consistently found to reduce short-term energy intake.

• Artificial sweeteners referenced acesulfame-K, aspartame, saccharin, stevia and sucralose are consumed throughout the world.

• Among the lies and misinformation are quotes like this one from a fitness industry celeb, "artificial sweeteners trick our bodies so that our internal ability to count calories is thrown way off." Our bodies do not count calories. The clinical evidence says “exposure to sweetness itself was not a significant stimulus for later [energy intake.]”

• The study’s results refute the idea that artificial sweeteners contribute to increased weight gain or hunger.

• Fron the study: “The preponderance of evidence from all human randomized controlled trials indicates that [artificial sweeteners] do not increase [energy intake] or [body weight], whether compared with caloric or non-caloric (for example, water) control conditions. Overall, the balance of evidence indicates that use of LES [Low Energy Sweeteners -or artificial sweeteners] in place of sugar, in children and adults, leads to reduced EI and BW, and possibly also when compared with water.”

• The researchers included animal studies in their analysis. Most of the studies on animals, particularly rats, included much larger doses than humans would consume, and found that artificial sweeteners did not increase bodyweight.

• Most of the studies cited…reported no statistically significant effects of artificial sweeteners on body weight. Studies using higher doses of artificial sweeteners found statistically significant decreases in body weight.

• Study participants who consumed LES- artificially sweetened products compared with sugar- sweetened products showed either greater weight loss or less weight gain.

• Researchers also compared artificial sweetened drinks to water. Energy intake did not differ versus water, artificial sweeteners versus unsweetened product or artificial sweeteners versus nothing. In fact, consumption of artificially-sweetened beverages also reduced body weight relative to consumption of water.

• From the study: “We found a considerable weight of evidence in favor of consumption of [artificial sweeteners] in place of sugar as helpful in reducing relative [energy intake] and [body weight], with no evidence from the many acute and sustained intervention studies in humans that [artificial sweetener] increase [energy intake].”

• The analysis concludes that substituting artificial sweeteners for sugar, can help reduce energy intake.

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LINKS & RESOURCES

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International Journal of Obesity (2016) 40, 381–394
© 2016 Macmillan Publishers Limited

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4786736/

Scott's Featured Books:

https://scottabelfitness.com/ebooks/beyond-metabolism/

https://scottabelfitness.com/ebooks/understanding-metabolism/

https://scottabelfitness.com/ebooks/metabolic-damage/

Follow Coach Scott Abel:

Main Website

https://scottabelfitness.com/

Facebook

https://www.facebook.

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♦ Ange's Remarkable Transformation Success Story ♦

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This is a real-life story of physique transformation in the face of difficult circumstances.

Sometimes, real people’s stories hit home harder than research. Ange’s fitness journey started around 2008, with realistic expectations. She wasn’t planning to compete in physique someday, she just wanted to look feminine and wear pretty clothes.

Her transformation was progressing well until 2012 when she was rear-ended by a speeding car. She sustained skeletal and internal injuries that required multiple surgical procedures, dental braces, and support belts. Among the symptoms were blurred vision, tinnitus (ringing in ears), vertigo, vomiting, and shuffling gait.

One internal injury went undetected until a year later, and required additional major surgery. Weight fluctuated wildly during her long recovery. She couldn’t train. Routine daily functions became difficult and painful.

After four years of medical intervention and recovery, she was finally able to focus again on her fitness journey; but had to find a way to work around the lasting effects from her injuries. Fast-forward to ~2016, she was asked by a modeling agency to pose for photos.

Ange used the inside-out approach, meaning that she didn’t count calories, watch macros, or use wrist-worn fitness devices. Scott refers these methods as part of “quantification.”

The lessons from Ange’s story:

• Begin your own transformation with acceptance and a reasonable goal.

• Don’t make surmountable obstacles insurmountable.

• Changed mindset and realistic assessment must occur before physique transformation can happen and last.

• Think “goals and decisions,” not “questions and problems.”

• Be your own champion.

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LINKS & RESOURCES

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https://scottabelfitness.com/ebooks/how-to-train-for-a-better-physique/

https://scottabelfitness.com/ebooks/busy-womans-train-at-home-program/

https://scottabelfitness.com/ebooks/abel-approach/

https://scottabelfitness.com/ebooks/hardgainer-solution/

Follow Coach Scott Abel:

Main Website

https://scottabelfitness.com/

Facebook

https://www.facebook.com/CoachScottAbel/

YouTube

https://www.youtube.com/user/scottabelcoaching

The Cycle Diet Program

http://thecycle.diet/