Volume I, Issue 3

“We first make our habits. Then, our habits make us.” –John Dryden

Is Diet Soda Killing Your Results?

It seems these days that everyone is turning to diet sodas and diet drinks simply because they are zero calories and have zero sugar. For me personally, the taste of artificial sweetener’s are disgusting so that is enough to keep me away.

However, everyone has there own preference and people seem to think that because something it is labeled “diet”, that it is ok to drink without reservation.

Is diet soda a major issue that may be holding you back from getting the results you truly desire? Sure, it has zero calories and zero sugar, but could it still be adding to your weight gain?

Lets take a look and find out:

In a recent study done at the University of Texas Health Science Center (UTHSC), it showed that participants that drank two or more diet sodas a day experienced waist size increases that were a shocking six times greater than those who did not drink diet soda at all.

So although you may be drinking zero calories, are there other consequences that you may need to worry about?

In the same study, the dieters that drank two or more sodas a day saw a long term waste size increase of 70% to those who did not drink diet soda. As you can see the word “diet” may be a little misleading when it comes to drinking diet sodas.

Artificial sweeteners are one of the main ingredients of diet sodas. One test showed that aspartame, a kind of artificial sweetener, raised blood sugar levels in participants. And we know by now that if you are looking to get healthy, regulating blood sugar levels is huge!

The study suggests that large amounts of aspartame might lead directly to increasing blood glucose levels in the body. If you want to get healthy and get fit, the last thing you want is a constant spike in blood sugar.

In a quote from Dr. Marie Savard: “There’s something about diet foods (and sodas) that changes your metabolic limit, your brain chemistry. The truth is, we’re putting artificial sweeteners in so many different things; in water, in yogurt. We have to rethink what this artificial stuff does to us.”

Dr. Savard sums it up best with that quote. Although something may say “diet” it doesn’t necessarily mean that you can drink or eat it with no avail. You have to look at what is going into your body and think about what you may be doing to yourself.

Our bodies react to what we put them through. When we lift weights, our bodies are forced to get stronger and grow. And along those same lines, when we digest “diet” sodas, the body is forced to have a reaction.

The question is: Is this reaction something that is benefiting you or hurting you? If it were the latter, I would recommend stopping.

I have seen far too many people struggle to lose weight and fail to achieve the body they want because of the diet soda in their diets. If you have the will power to eliminate the diet drinks, it is highly recommended.

Just the other day, I received a text message from a client saying they have been able to lose more unwanted fat than ever simply because they eliminated soda and diet soda from their diet. Their nutrition was already good, but the sodas were what were holding the back from really going to the next level.

If you are looking to get serious results, you have to get serious about what goes into your body. You can never go wrong with good ol’ water! This is always recommended, so drink lots of it.

If you need a sweetener, try adding in some fresh lemon or lime juice. You could also add in an unsweetened tea here and there, but don’t add any artificial sweeteners.

The next time you go to reach for a diet soda, think twice about what it may be doing to your body. Take it one day at a time to eliminate it from your diet. I promise you, if you stay strong to the proper diet, your results will be better than ever!

My Workouts Schedule For The Week:

After a great week filled with many different workouts, I am going to be toning it down some from the previous week (as I was doing some two a days last week!). That doesn’t mean though that the hard work won’t continue. Take a look at my workout schedule this week:

Sprint Workouts for the Week:

I will complete the same sprinting routine as last week but will only be doing them three days this week. Tuesday, Thursday, and Saturday are my days to sprint.

Workout: 10 sprints at 80 yards each 

After each sprint, walk back and repeat!

Along with my sprint workouts, here is a look at my strength training for the week:

Monday and Friday: Heavy Lifting, Abs

I am sticking to the same strength training routine as last week because this has been working great. I am really trying to gain strength right now so this routine has been incredible as of late:

  • Deadlifts: 4 sets X 7 reps
  • Squats: 4 sets X 7 reps
  • Weighted Pull-Ups: 4 sets X 12 reps
  • Bench Press: 4 sets X 7 reps
  • Barbell Lunges: 4 sets X 7 reps (14 total)
  • Overhead Press: 4 sets X 7 reps
  • Push Ups: 4 sets X 10 reps (I will be performing fast down, and 5 count up push-ups)

Ab Training:

  • Decline Weighted Crunch: 12 reps
  • Hanging Leg Raises: 12 reps
  • Leg Raise to Thrust Up: 15 reps
  • Side Planks: 30 seconds each side
  • Planks: 70 seconds

Repeat 2 times!

Wednesday: Circuit Training

The circuit workout for this week is a familiar one and one of my favorites:

  • 10 pull-ups
  • 20 push-ups
  • 7 deadlifts

You are trying to complete as many rounds as you can in 10 minutes. If you get after this workout, it will bring you to the floor!

Video of workout

Optional Ab Training:

  • In-n-Outs: 20 reps
  • Leg Raise to Thrust Up: 15 reps
  • Side Crunch: 15 each side
  • Planks: 90 seconds

Repeat 2 times

The workouts this week will help gain tons of strength and continue helping you burn fat! So get after it.