Derek Stanley

Hi, I'm Derek!

[Derek Stanley @DstanleyFit]

If someone’s solution to “fix your digestion” or help you lose weight is a drink or supplement, run as far as possible in the other direction because I can guarantee you they don’t have your health and fitness goals in their best interest.

[Derek Stanley @DstanleyFit]

Intermittent fasting (IF) can be a viable approach for fat loss, but it likely has nothing to do with superior hormonal responses or voodoo magic. It’s simply an easier, more pleasant way for *some* people to adhere to a calorie deficit.

[Derek Stanley @DstanleyFit]

Waiting to start strength training until you’ve reached your weight loss goal is a huge mistake. Lifting weights will allow you to maintain (or even gain) healthy lean body mass, associated with much more robust health & physique outcomes.

[Derek Stanley @DstanleyFit]

Pro tip: don’t take your nutrition advice from a Netflix documentary — there’s not a good one I’m aware of because sensible nutrition advice doesn’t generate much revenue.

[Derek Stanley @DstanleyFit]

Weight loss doesn’t always = fat loss (& vice-versa.) Remove carbs, and you’ll lose more weight because each gram of carbs stored also stores 3-4g of water. However, most people want to lose fat, not weight — and fat loss happens over months, not days, just like fat gain.

[Derek Stanley @DstanleyFit]

I’ve met, spoken with, and coached hundreds of people who’ve lost a lot of weight and have maintained it for years. One of the most common denominators is that they all lift weights. Another thing that comes up a lot is walking.

Walk more & lift more 💙

[Derek Stanley @DstanleyFit]

One of the best things you can do to stay on track with your nutrition is to spend an hour once or twice per week on meal prep. It saves time, money, and energy, and it doesn’t have to be as hard or complicated as most people think.

[Derek Stanley @DstanleyFit]

One of my friends is working with me. He jokingly told me, “you’re a rip-off; you just tell me to do squats and presses every day!” He’s not wrong 😂

To quote @benbruno1

“Effective strength training pretty much consists of rotating the same basic 15-20 exercises until you die.”

[Derek Stanley @DstanleyFit]

Changing your environment is MUCH easier than relying on discipline or willpower.

[Derek Stanley @DstanleyFit]

Know what’s just as good as running on a treadmill or “dragging” yourself to the gym to do the elliptical?

Playing tag with your kids
Going for a bike ride with a friend
Shooting hoops
Going for a long walk with your spouse
+ many other things

You don’t have to hate exercise 💙

[Derek Stanley @DstanleyFit]

It’s not fat
It’s not carbs
It’s not grains
It’s not seed oils
It’s not diet cokes
It’s not fruits or veggies 🤦🏻‍♂️

It’s ultra-processed, calorically dense, and highly rewarding foods that don’t fill us up and coax us into overeating.

[Derek Stanley @DstanleyFit]

I just got a text asking if it’s okay to eat peas. Someone told them peas have too much sugar.

Peas. Freaking peas.

Then I checked Instagram, and someone else sent me an influencer’s post blaming the obesity epidemic on the food pyramid, specifically grains.

We’re screwed.

[Derek Stanley @DstanleyFit]

If you want to lose FAT and maintain lean body mass:

-Don’t avoid carbs
-Eat in a moderate calorie deficit
-Eat enough protein
-Lift

You’ll lose weight slower, but it’ll be primarily fat mass, and you’ll be stronger and healthier mentally and physically.

[Derek Stanley @DstanleyFit]

If all you care about is losing WEIGHT:

-Avoid carbs
-Aggressive calorie deficit
-Don’t eat enough protein
-Don’t lift

You’ll lose a lot of water weight and lean body mass and be less healthy mentally and physically.

[Derek Stanley @DstanleyFit]

Diet culture has made many people think 2,000 calories is an absurd amount of food. It’s not —nine-year-olds who weigh 65 lbs burn 2,000 calories per day.

[Derek Stanley @DstanleyFit]

Any time I’ve gotten hurt while lifting, it has been from improperly managing load or volume, never from a slight deviation in form or a specific inherently “dangerous” exercise.

[Derek Stanley @DstanleyFit]

@SideQuestFM ��😂😂 no lies

[Derek Stanley @DstanleyFit]

I’m not saying that discipline doesn’t matter or that you can’t develop more. But MAYBE people need someone to listen, empathize with, and help them overcome their specific barriers to physical activity. Not be told to just try harder or have more discipline 💙

[Derek Stanley @DstanleyFit]

Or the single mother struggling to make ends meet while working 50 hours per week to put food on the table. Do you think she needs more discipline?

[Derek Stanley @DstanleyFit]

Meanwhile, many of the people they’re shaming have far more discipline than them in other areas. I mean, just imagine telling a CEO that they need more discipline to exercise.