Simple hard work, smart programming, and dialed in nutrition rarely, if ever fail to achieve great results in fitness. In part 1 of “Simple Works” I covered training and simple steps you can check to make sure you are getting the most out of your time. This article will cover an equally, if not more important topic in nutrition.
As a fitness professional the most questions, and most difficult questions I get from clients are often regarding nutrition and the latest diet craze. Every few weeks there is a new eye gouging headline such as “Eggs are as bad as smoking” or “Safflower Oil will erase all of your belly fat” that stimulates a craze for the latest supplement or newest superfood. With so much conflicting information, much of it being sly marketing and bought endorsements from the FDA is there any wonder America is so confused and overweight?
The tips below will sift through the bullshit and give you tips you can actually use to achieve a healthy lifestyle and achieve your ideal physique.
- Cook more meals at home
- Cholesterol from eggs will not kill you, eat from happy chickens
- If you are still scared of dietary cholesterol read this
- Have 1 “fist” of protein at each meal
- Have 2 “fists” of fruits and vegetables at each meal
- Eat lower carbs on non-workout days
- Eat more slowly and enjoy your food with others. Eating is meant to be an experience, eating slowly will also aid in digestion. **It’s not what you eat, it’s what you absorb.
- Eat lean meats and grass-fed when you can
- Choose an eating style that fits your lifestyle whether its intermittent fasting, 3 squares, or 6 smaller meals. Just make sure your foods are of high quality and you will probably be alright
- Drink less, sleep more
- Drink 20 oz of water or green tea upon waking. This will help rev up your metabolism and re-hydrate
- If the food label has 7 ingredients it’s probably not good for you
- If you can’t pronounce the names on the food label it’s definitely not good for you, or you need to start reading
- Grains are not a health food
- If it has health claims on it, it’s probably not healthy. When is the last time a red pepper had to label it’s health benefits?
- Shop around the aisles, not between them
- Check out Precision Nutrition and Jonny Bowden for the best nutritional advice you can find
- Drink more water, it detoxifies the body,aids in a healthy metabolism, protects, enhances and moistorizes joints, muscles, and organs, and regulates body temperature
- Take an Omega-3 Fish Oil supplement, just make sure it contains 70% EPA and DHA of each 1G softgel, a great product is NOW Nutrition Ultra Omega-3. If it has less than 70% EPA and DHA it is filled with cheap fillers that will not help you.
- If it is bad for you, throw it out. It WILL get eaten if it is in the house, stop bullshitting yourself
Knowing your nutrition and applying sound principles will make or break your goals. No other factor is as important as putting the right quality foods into your body. Poor diet and the ensuing stress it creates will wreak havoc on body composition, immune systems, and vital organs. It is often said that your diet will be the reason for 50,60, or even 70% of the results you see. You can put in all the hard work you want exercising, but great nutrition is what separates great results from so-so results.