Derek Cutting, owner of Latte Built Gym, speaks about nutrition and fitness to fellow Rotarians at the Crowne Plaza Resort on Tuesday.
Rotarian and Latte Built Gym owner Derek Cutting shared his personal strategy for making health and fitness a part of daily life.
In remarks at the Saipan Rotary Club meeting held at the Crowne Plaza Resort on Tuesday, Cutting said 75 percent of health efforts should be spent on nutrition. He added that individuals should be more concerned about consuming healthy, low-fat foods than getting the most out of their training.
Cutting recommended keeping a food diary, which he said can help people adjust their eating behavior.
“Often we try to lie to ourselves, [saying] “I'm eating well, but I'm not seeing results. If you look back at your records, you may not be eating as well as you think you are,” he said.
Cutting said “extra drinks” and “snacks between savory meals” can hinder health goals.
He said “cheat meals” are a good way to reward yourself for your hard work, but they should be limited to one meal.
“Try to only eat the same meals each week,” he said. “For example, I do every Saturday night as my cheat meal. I look forward to it.”
He said individuals can make small changes to their eating habits.
His suggestion is to get used to eating healthy foods and then gradually eliminate bad foods.
“When you start to feel confident in yourself and realize that the good habits you're adding are paying off, you'll naturally want to start cutting back on the bad habits,” says Cutting.
It also recommends 150 minutes of moderate-intensity exercise a week, such as walking, swimming, or a less intense workout.
He added that as individuals become stronger, they will be able to do 75 minutes a week of weightlifting and high-intensity interval training.
He also advocated building strength by increasing muscle mass, but said not everyone needs to be a bodybuilder.
“Just building muscle doesn't mean you need to get bigger,” Cutting says. “It simply means working on strengthening your muscles. That alone will make a huge difference in your longevity.”
Cutting said people interested in gaining muscle should keep in mind “progressive overload.” This means that you should continue to increase the intensity of your training as time passes and your fitness increases.
He said staying healthy is a “marathon” rather than a “sprint.”
“Don't expect to suddenly have breasts like Beyoncé or abs like The Rock after three days of training or eating healthy. It takes time, and it's frustrating. Please don’t,” Cutting said. “Just stick to the plan. If it doesn't work, talk to someone like us [at Latte Built] There are people who will help you and adjust your plans accordingly. ”
