Mar 21 Revamp Your Eating Habits
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“I just want to get toned and put on some muscle” are the general goals of many starting any kind of exercise regimen. “I want to lose fat around my belly and here and there” is another general goal that many, especially female, clients propose. “Can it be done?” YES! And with incredible ease. There is no strange voodoo method or too much complex science behind attaining these goals of general body aesthetics. If it’s so easy, why do we still see so many people struggling with weight and body image? My answer, in a nut-shell, is misinformation.
Before even considering a regular workout regimen one must revamp their eating habits.
Too many people claim to have the magic diet or the ideal training regiment that will give anyone the body they dream of, but it requires absurd cutting of macronutrients from the get-go, unnatural diet for a human, and a training regimen that is the bastard child of various “fad” workouts slapped together by someone who isn’t 100% sure of how the exercises work together.
So can I offer a magic recipe that will guarantee results and is easy to stick to? Yes and no. Yes in that what I have to offer will get anyone just starting the results they thought could not be achieved; no in that what I have to offer is not magical or revolutionary in any way; it’s common eating sense. Many people begin working out at the gym and are overloaded with intimidating machines, intimidating people, and a lack of energy and motivation. After a few weeks of sticking with it, people just drop going to the gym all together, seeing that they don’t improve like they’d hope they would. Why is this so? Well it is a strange and scary world if your body is not prepped to take on the challenge.
Before even considering a regular workout regimen one must revamp their eating habits. No, do not pick up an overpriced diet book written by the leading diet gurus. Simply put, eat what nature intends the body to eat. It’s as simple as getting a daily intake of fruits, vegetables, meats (or substitutes for vegetarians), nuts and oils. More of one’s time and money needs to be invested in the grocery store and in the kitchen. Your body will not perform at its best if it does not have the proper nutrients to work with. Without elaborating further, here is a simple daily breakdown of what any body needs to get working and shaping properly:
EAT 5x A DAY
Space each meal 3-4 hours apart. Rearrange these meals any way you want throughout the day. I recommend that you avoid carbohydrates (sugars, starch, and grains) in the last meal and to avoid fats in the meal following a workout. I also recommend that Meal A should remain the first meal of the day. As far as portion size goes, eat only until you’re SATISFIED. Do not stuff yourself nor cheat yourself of food. The point is to eat, but eat healthy and in a controlled manner.
Meal A: Group I + Group II
Meal B: Group II + Group IV
Meal C: Group II + Group III
Meal D: Group I, Group II + Group V
Meal E: Group II + Group III
Group I: Grains
Whole-Wheat Crackers
Whole-Wheat Bread
Whole-Grain Pasta
Oatmeal (not instant!)
Bran/Whole-Grain Dried Cereal
-Kashi
-Fiber One
-GrapeNuts
-Whole-Grain Chex
-Raisin Bran
Brown Rice
Brown Cus-Cus
Group II: Proteins
Lean Meats
-Chicken/Turkey Breast
-Lean Beef
-Red Meat with Little Marble
Fish
Egg Whites
Fat-Free Dairy Products
-Yogurt
-Skim Milk
-Cheese (low amounts)
-Cottage Cheese
Soy Products
-Tofu
-Soy Milk
Beans (not baked…too much sugar)
Group III: Vegetables
Beans (not baked beans… too much sugar)
Broccoli/Cauliflower
Leafy Greens
-Cabbage
-Spinach
-Lettuce (Iceberg Lettuce doesn’t have much nutritional value)
Carrots
Potatoes (limit intake, very high starch)
Bell Peppers
Squash
-Summer
-Eggplant
-Pumpkin
Tomatoes
Cucumbers
Onions
Group IV: Fruits
Bananas
Apples
Melons
Citrus
Peaches/Plums
Pineapple
Grapes
Berries
Dried Fruit
Group V: “Good” Fats
Fish Oil
Flaxseed Oil
Olive Oil
Sesame Oil
Nuts
Peanut/Almond-butter
Egg yolks
My goodness! This is all pretty simple and common sensical; and it should be. The body doesn’t cope well with many fad diets, for they greatly restrict a certain macronutrient (Atkins restricts carbs, for example). Without the basic building blocks of these macronutrients, the body must perform all its functions in an almost “emergency” state. The above is not a temporary diet, it’s a diet that will become a life-style. These nutrients and foods are what the body craves, and within a few days of simply changing one’s eating habits there will be huge spikes in energy, mental euphoria, motivation, and strength. All this without setting foot in the gym?! That sounds like a great start! In fact, with all the new-found energy and motivation, the gym transition will be a smooth and enjoyable one. Your body is primed for physical activity and is already beginning to shed the fat, feeding the muscles and the mind.
It’s important to keep in mind, when making a transition into the gym and beginning your road to a better body, that this is not a transient activity. You do not change your diet and hit the gym until you get your ideal body and then drop it all. Do not think of this as a temporary fix, this is a complete revamping of your dietary habits. This becomes the way you eat and live, the way you think and feel. Cravings for fast-food and ridiculous amounts of sweets and fats will all taper away. It won’t be a struggle to turn down tempting yet unhealthy foods; your body won’t want that stuff in its system any longer.
I say liberate yourself from an unhealthy eating style before even considering working out. Once your eating habits change, your habits in general will be geared towards maintaining an efficient and beautiful body. Happy eatings to all and let me know how it’s working out for you!
-Monsour
