It is without question that the quantity of “experts” in the health and wellness industry exceeds the quality. With so much information floating around, it can often be hard to know what to believe. Ash Edelman shares his expertise to help us all make sense of how to best treat our bodies to achieve results healthily and effectively.
The health, wellness, and fitness space is one filled with many experts. Some legitimate, some as phony as a knockoff pair of Nike’s. Because of this, there are countless individuals who exercise their voice within the space, yet only a few who are qualified to hold the microphone.
With all this noise going on, it can be incredibly challenging to determine what you should listen to.
Some “experts”, such as the girl from your graduating class who is clearly pushing her MLM business by positioning herself as a “health expert” in order to sell her smoothies, are easy to silence. Other times, however, it isn’t always so clear.
The reason behind this confusion is the same reason that can be applied to many of life’s conundrums and can be discovered by following the money.
Valued at over $70 billion in 2018, the weight loss market is quite lucrative for those looking to capitalize off of the insecurities and naivety of consumers.
For those who think that they would never fall prey to a shady marketing tactic promoting a fad diet or weightless trend, keep in mind that the average adult will try about 126 different diets in their lifetime. That means that for every year that the average person spends on this earth, they’ve tested out two different diets in hopes of becoming the next Jennifer Lopez or Arnold Schwarzenegger.
Body image is a powerful driving tool and marketing agencies are shameless in their employment of it. But would you believe me if I said that of these 126 diets, no one will be the miracle that will turn you into a Sports Illustrated centerfold?
Don’t worry, there’s no need to believe me. I’ve let the experts weigh in on this statement.
As a Pro-World Champion Muscle Model, Ash Edelman is globally recognized for his unparalleled physique. The Stubborn Fat Loss Coach won the first of his two Pro Cards in 2016 at the WBFF European Championship and has since gone on to win multiple awards like the PCA World Championship in 2018 honoring his physique, weight lifting, and entrepreneurial ingenuity.
He shares with followers today his professional advice that “There is no miracle diet!” Having achieved the utmost success with this mindset, many are left wondering what it means?
I recently had the opportunity to sit down with Ash, founder and CEO of Ashthetics Coaching, to dive further into this belief, discovering how others (including myself) can incorporate it into life’s daily routines in order to get the results we desire without the rigidity inherent to strict diets.
What do you mean when you say there is no miracle diet?
“We have all these people turning to diets such as the keto diet, the Atkins diet, the vegan diet, and intermittent fasting as they are all promised to be “the magic diet” and when they experience weight loss on it they credit it to the diet. But what’s really causing the weight loss is not the diet itself but the calorie deficit it’s creating. If you eat in a calculated calorie deficit and prioritize your protein intake, you will lose weight. It’s that simple. I will add that these types of dieting are all personal preferences and they can have some health benefits, but when we are talking about fat loss, then calorie deficit is King or Queen.
“There are many incidents of people who have tried diets only to experience bad outcomes when they return to their old eating habits, which usually result in gaining more weight than when they began. In a lot of cases, people have turned to minimal eating, have tried crazy & extreme things for a long time to achieve the desired results, and because of the intensity of some of these diets, they do damage to their metabolism (don’t worry, it is reversible).
“Their stomach shrinks, their metabolism slows down, and they’re no longer able to properly process healthy quantities of food. What that means is that in order for them to get to a calorie deficit to lose weight, we actually first have to re-build their metabolism using a reverse diet, which requires eating more food and gaining weight. This can sometimes take three months or six months, maybe even longer, just depending on the damage, but the slower the reverse diet, the less fat we can regain. Then, finally, once we get the metabolism back to a healthy place, we can re-enter the deficit phase.”
Is this something that some clients are hesitant to get on board with? The idea of gaining weight to then lose weight?
“Once I explain to clients the reason behind what we are doing and why we need to do it, then they understand how important it is to kick-start their weight loss journey.
“I always begin by asking clients what their diet history is like, what their current eating habits are like, and if they’ve ever done anything extreme for an extended period of time that could potentially have compromised them losing weight. I then find out what they actually eat per day, and can determine if they’re on point or if they’re severely under-eating or overeating. If they have been under-eating, I take that opportunity to explain to them how we need to build their metabolism back up in order to get them back on track with their body goals and then focus on the reasons behind wanting to lose weight. If they have been over-eating, then we begin their calorie deficit. A six month period (depending on the person’s situation) of slight weight gain can lead to them achieving the proper drop they want, and that’s what we focus on.”
How do you guide your clients to achieve their weight loss goals without having a diet?
“If a client is coming to me and their metabolism is in good working order, we can jump into a proper plan right away and create a meal structure based on a calorie count that will put them in a deficit. If the client comes with a damaged metabolism, we’ll first have to start with a carefully calculated reverse diet that allows a gradual increase of calories to where their weight will stabilize, and then adjusting it to enter a deficit once the metabolism is back on track.
“It isn’t the diet itself that I focus on with my clients, but rather determining what their daily calorie count should be in order for them to get the results they want.”
How do you provide your clients with the resources they need to create the results they desire?
“I operate 95% remotely, with only a few clients that I will coach around the world face to face for a month or so at a time. Connecting with my online clients through a virtual platform allows me to track their progress and share resources with them. Depending on who I’m working with and what they’re looking to create, I’ll adjust the diet and exercise plans accordingly to ensure that it’s meeting each individual’s needs.
“Within the calorie count range, I’ll offer recipes, meal ideas, and snack suggestions to help them get the nutrients they need within the range I’ve set for them. In addition to the library of training videos and nutrition tips/guidance, I schedule bi-weekly one-on-ones with all my clients via zoom to ensure they’re on the right track and are following along with the program we’ve put in place.
“I’ve been operating completely online for about a year now, and it’s been amazing. I’m able to automate everything, and this has allowed me more time to create new workout videos for my clients, offer new nutrition tips, and stay up to date with their questions.”
Aside from creating workout and diet plans to help your clients throughout their journey, are there other ways you provide support?
“Mindset. I am huge on mindset. I encourage all my clients to establish a powerful morning routine to help guide them into the day, and I believe it really helps them achieve their end goals.”
What do you recommend your clients incorporate in their morning routine in order to work on their mindset?
“The number one thing I tell my clients is to not touch their phone for at least an hour once they’ve woken up. It’s so important to give your body and mind that time to naturally wakeup before getting into screen time. Then I encourage them to create a morning routine that helps them shape their mindset for the upcoming day.
“To take my morning routine as an example, I begin with 15 minutes of breathwork, followed by 15 minutes of affirmations. I then make my coffee, have my breakfast, do a couple of brain games, and then hit the gym. Everyone’s morning routine will look a little bit different, but it’s so important to remember that the first 20-minutes after you wakeup will set your intentions for the rest of the day, and it’s important we work on our mindset during that time.
“About six years ago I really started to incorporate a strong morning routine into the start of my day, and I’ve noticed such a difference in my mindset, mood, and performance because of it. I really encourage my clients to embrace a natural wakeup. Being startled awake by an alarm can be very disruptive. This might mean going to bed earlier and introducing some unfamiliar habits into your daily routine, but a natural wakeup is key to the creation of a fulfilling day.”
COVID has definitely been disruptive for a lot of people over the past year and a bit. Many people have neglected their physical and mental health as a result. What do you suggest to help those individuals get back on track?
“I think there has been such a mixed reaction to the pandemic. Interestingly enough, my client base has actually shot up as a result of it. Since I offer my programs virtually, it makes sense as to why I’m seeing more volume with people needing virtual training, coaching, and accountability. But I have also seen the flip-side where some people have really sacrificed their health during this time. What I recommend is to start slow, and start with mindset and nutrition. I believe it’s 50% mindset, 40% nutrition, and 10% training.
“For some, forcing yourself to go to the gym if your mindset isn’t in check will not help you to meet your goals. For others like myself, training is therapy. So even if I don’t feel like it, I will get myself to the gym and will usually feel a lot better afterward. But, getting yourself to a place where you want to train either outdoors, in the gym, or at home because you’ve taken care of your mind and your nutritional wellness will make your goals attainable.”
Do you have any final tips to leave our readers with about the food they put into their bodies?
“People really underestimate the importance of protein in their diet! That’s one area I’m really trying to bring to light. Whatever your diet preference (as all of these ways of dieting are 100% personal preference), make sure you incorporate an adequate amount of protein into your diet. Aside from that, I recommend that those looking to revamp their diet should connect with a professional who can help them determine what they need to eat in terms of calories and proteins to reach their goal. But if you choose to go on the journey alone, try to stick with unrefined carbohydrates, lean sources of protein, and polyunsaturated fats with plenty of water throughout the day.”
As we begin to enter a post-pandemic period, opportunity is surfacing to start fresh. Many people have taken this time to connect deeper with themselves and explore new horizons. As an expert in his field, Ash Edelman is providing these individuals with industry-leading advice on how to embark into a new world with a refreshed mindset, metabolism, and overall mood.
Connect with Ash today to learn how his offerings can help you uncover your goals, both physically and mentally.