Wednesday, July 26, 2017

Finding Balance With Your Fitness and Nutrition

Far too often, people get over zealous in their commitment to achieving their fitness and nutrition goals, only to ultimately fail at their attempt. What exactly, do I mean by this? Here lies the notion of instant gratification, and wanting immediate results. Someone will set out to achieve their dream physique, and have an unrealistic expectation of the amount of time it takes to achieve it. In the endeavor to achieve their dream physique, a person will try and do a complete 180 overnight, in terms of drastically changing their diet and exercise regime. For most people, this drastic change usually ends up in a failed attempt. Because the changes were made drastically almost overnight, the sustainability of the lifestyle change is usually short lived. In terms of nutrition, the reason for this is when a person tries to change their entire lifestyle overnight, they are usually only able to keep up with the changes for a short period of time before they succumb to feelings of being deprived. Once a person begins to feel deprived of certain foods, those cravings can lead to the inevitable binge, which can then lead to that individual feeling guilty and/or discouraged. This leads to them giving up on their positive changes all together.
The same can be said for the exercise component; When a person goes from exercising very little (or not at all) to trying to exercise several hours a day, almost every day of the week, you can be assured that there is going to be a negative feedback associated with this. Since the body has not been properly acclimated to the physical stresses that are now being placed upon it, the individual can end up feeling extremely sore for long periods of time (a week or even longer), and actually feel like they have less energy than before (even though proper exercise should have a positive change on energy levels). Just as the burnout can quickly set in from doing a 180 in terms of the nutritional changes, the same can be said for the exercise component; if a person feels extremely sore and tired all of the time, their motivation to exercise will be very low, as they begin to only associate it with pain and a lack of energy.
Thankfully, there is a proper way (or a way that gives you a much better chance for long term success, at least) to make a lifestyle change in terms of fitness and nutrition. When it comes to nutrition, you can't go wrong with the "80/20" rule... Eat clean, healthy whole foods 80% of the week, and give yourself 20% wiggle room to indulge in things that may not be the best for you, but will satisfy your cravings. This way, you are less likely to feel deprived or that certain things are "off limits," and ultimately it allows you to stay committed and consistent, sustaining the positive changes for the long term! For example, if you eat fast food, drink soda, eat fried food, and eat sweets several days (if not every day) of the week, don't eliminate everything overnight. Start with eliminating the soda. You may be surprised to notice a positive change just from this, in only a few weeks. Once you feel confident that you have kicked the soda habit, try cutting down your sugar/sweets intake. If you eat sweets every day, start with 3-4 days a week, and progress from there. Then you can reduce the fast food and fried food intake, and so on. This is simply an example of how to go about making the changes, but you can see here that because the changes are gradual, there is a much greater chance of long term success because you are able to ween yourself off of things little by little. Once you have gotten control of the unhealthy eating habits, you can still allow yourself to splurge here and there (if desired), and this is where you find a balance! With regards to exercise, try and think along the same terms; if you are not exercising at all, try starting with one or two light exercise sessions a week. Even just 20-30 minutes can make a big difference. Once you feel comfortable with the exercise, you can slowly begin to add in additional days and/or increase the amount of time you exercise. Doing it this way should allow your body to properly acclimate to the physical stresses and it will not be such a shock to the system. If you are one of the few that can do a complete 180 overnight and achieve long term success, then by all means, more power to you! But for the many, even though instant gratification is a notion that is always present, it is the understanding that the best chance for long term success and sustainability comes from gradual changes and always finding a balance with your efforts!
For more helpful fitness tips, pick up a copy of my eBook "40 Fitness Fixes" at: You can also connect with me through my other social media platforms listed below.
Train hard, and enjoy the journey!

Lee Dremel

Monday, July 24, 2017

Information On Additional Places You Can Find Me and My Fitness Tips!

Check out my YouTube channel, Facebook page, and Instagram page for periodic fitness tips!

You can also purchase my brand new eBook titled "40 Fitness Fixes" at:

train hard, and enjoy the journey!

Saturday, July 22, 2017

Stretching...Important, or Not?

While there are a few opponents of stretching, the vast majority of people (including myself) are huge proponents of stretching, its benefits, and its immense importance. I have a very simple answer as to why stretching is so important; I have had an injury to my lower back (lumbar spine) for about two and half years and when I practice consistent stretching of the lower back and gluteal muscles, I am in less pain. When I do not stretch consistently, I can feel the difference in pain and tightness from the moment I wake up.
Even if you do not have an injury, I firmly believe that regular stretching is vital for flexibility, improved performance in and out of the gym, and can possibly prevent injury from happening. If you naturally lack flexibility, stretching regularly doesn't necessarily mean you will ever have great flexibility, but it can definitely improve it. And if you never stretch, you can bet that your flexibility and mobility WILL decrease over time.
Another topic related to stretching is the appropriate amount of time to hold a stretch. I believe that if you are thoroughly warmed up, i.e., you have done some light cardio or have already worked out, you can hold certain stretches for as long as two minutes in some instances. At the same time, I do believe that if your muscles are cold, i.e. first thing in the morning upon waking up, you should not go right into long stretches, as this can be counter productive and actually lead to muscle pulls. Regardless if you are doing a long stretching session or a quick one, anything less than 15 seconds is most likely doing nothing for you. So no matter what period of the day you are stretching, aim for 20-30 second holds at minimum. Until next time,
train hard...and enjoy the journey!

p.s., pick up my eBook "40 Fitness Fixes" at: !!

Wednesday, July 19, 2017

Exciting News!!

Hello everyone!
I know it has been quite some time, to say the least...but I am BACK! You can look forward to regular postings from me on a weekly basis, and please feel free to comment on ANY and EVERYthing fitness and/or nutrition related that you have questions about, or have topics that you would like me to write about. When it comes to fitness and nutrition, my biggest passion is educating you guys, and helping you succeed in achieving your goals through continued education!

With that being said, I am super excited to announce that my eBook
"40 Fitness Fixes: A Practical Guide to Avoiding or Correcting Common Fitness Mistakes" is officially online and available for purchase at: This book has been an idea for a couple of years, and for the last 4 or 5 months I have been actively writing it. Let me tell you briefly about my inspiration for writing this book. First off, I have had a couple of major injuries from bodybuilding in the last 2.5 to 3 years or so, and I am still afflicted my these injuries today. I have spent so much of the time since then being angry at myself (for not following my own expertise), feeling sorry for myself, having regret, etc. But one day I decided that having all of these negative feelings was not going to change my circumstances; so I decided to find a positive spin, or silver lining if you will, from it all... and that was the beginning of my inspiration for this book. I knew that I could provide the necessary education to everyone out there who may just be starting their fitness journey, or have even been working out for a few years but just don't feel like they have the hang of it, to avoid suffering the injuries that I have dealt with. Now I would be remiss if I did not disclose this undeniable fact: that even when performing exercises with perfect form, there is always a risk for injury. Just like in all areas of life, we can control a lot of things, but we cannot control everything. That being said, my injuries were more likely the result of lifting too heavy, not listening to my body when it told me to back down the frequency a bit and take a break, or a combination of the both.
My other inspiration for wanting to write this book was the kind of educational material I was seeing, or should say, wasn't seeing in the marketplace, online, etc. Over my 20+ years of bodybuilding, working out, exercising, however you want to phrase it, I have come across endless books and articles on different workout routines, meal plans, etc., but I never quite found a quality piece of literature that talked about some of the most commonly made fitness mistakes, both in and outside of the gym... so I decided to provide that information myself!
My "40 Fitness Fixes" talks about some of the most common mistakes I see made every single day, including mistakes I have made myself, and how you can fix these mistakes, or avoid making them altogether! So if you want to get the most out of your fitness and maximize your potential success, I highly recommend picking up this book. It is over 100 pages of text, spread out through 8 Chapters, of critical information you need to know in order to be successful in your fitness endeavors. 
The website is:  and the book is currently only $9.99. You can purchase it directly from the website, and you will automatically receive the eBook in downloadable PDF format. You can also connect with me by subscribing to the newsletter that you will see a pop up prompt for, shortly after entering the website. Lastly, you can connect with me through my other social media platforms:
LinkedINLee Dremel
Have an awesome day, and remember... train hard, and enjoy the journey!