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10 Nutritional Commandments for Fat Loss and Health!
Nutrition Commandment Number 1
DRINK YOUR WATER! We hope everyone knows the importance of water at this point. Make sure you are drinking plenty of water throughout the day and always bring water with you wherever you go, including your workouts. So please remember, drink plenty of water and NEVER LET YOURSELF GO THIRSTY!
Nutrition Commandment Number 2
DON'T SKIP BREAKFAST! Make sure you eat breakfast and "BREAK THE FAST". See breakfast as the ignition to your metabolism. Eating breakfast gives your metabolism a kick-start for the day ahead. Make it a priority to eat your breakfast as early as you can once you have woken up and be sure to NEVER SKIP BREAKFAST!
Nutrition Commandment Number 3
PLAN YOUR MEALS. Just as you plan your workweek and your training schedule and times, you should also be planning your meals and snacks. Eating more frequently allows you the opportunity to get in all the nutrients your body needs throughout the day. Also, if you go too long without eating, you're more likely to get hungry, and more likely to overeat and choose the wrong foods.
Nutrition Commandment Number 4
GET THE BALANCE RIGHT! When I say balance I mean appropriate balance. If you are planning on going for 10 x 100m sprints or going to run a marathon. Pasta is a bad food choice! Especially if it is not accompanied by a large portion of meat. Decide what your goals are and eat accordingly. Consult the 'ABS Get Lean Food Pyramid if you are in any doubt.
Nutrition Commandment Number 5
NEVER SHOP ON EMPTY! Make sure you never go grocery-shopping hungry. The stores will sucker you into buying some crappy food that you don't need and food that will harm your lean body quest. Ever notice how they stock up junk food and snack foods at the checkout counters? Why not fruits or other items? Because they are clever that's why. They know you may end up standing in line for a while and potentially start felling a bit hungry, and they know well that your visual system is connected to your digestive system. Also, you should never go grocery shopping without a grocery list and always shop the parameters first. Most importantly for you to remember for now is, NEVER SHOP ON EMPTY!
Nutrition Commandment Number 6
EAT OILY FISH! Aim to consume some oily fish at least 2-3 times per week. This includes herring, mackerel, sardines, tuna and fresh or tinned salmon. We would also recommend a quality fish oil supplement; you literally cannot get enough of it!
Nutrition Commandment Number 7
PRACTICE DELAYED RATIFICATION! Practice "DELAYED GRATIFICATION" at meal times or when you are ordering-eating out in restaurants. Look at what you're about to cook or order and ask yourself if it's moving you towards or away from your goals. The choice is yours, you can decide to have the instant gratification of a poor and nutrient lacking meal or you can choose to make wise eating decisions and stay on track towards attaining a lean body. Just remember...
'Nothing Tastes As Good As Lean and Athletic Feels' - Bryan Kavanagh.
Nutrition Commandment Number 8
APPLY THE 90/10 RULE! Practice the 90/10 rule, which means that you should obey the rules of good nutrition 90% of the time and 10% of the time you can eat a little of what you want. This does not go against commandment number 7. You must remember that 10% of the time is a very small amount of time. We are not encouraging you use cheat meals either, as the majority of people will be in no position to eat cheat meals, maybe a cheat snack will be ok for some, but cheat meals will simply cheat people of attaining the lean body results they want. We discuss cheat meals and trigger foods in detail in the main manual, but for now just remember that trying to be 100% perfect in the area of nutrition is extremely difficult, so allow yourself some leeway to treat yourself once in a while and eat clean the rest of the time, because you must remember that you have to EAT CLEAN IN ORDER TO GET LEAN!
Nutrition Commandment Number 9
USE THE R.I.C.E. PROTOCOL! Along with the 'ABS Get Lean Food Pyramid', we encourage you to use this simple protocol, which is very easy to implement. Make your R.I.C.E. list today!!! It's one of the easiest first steps you can take nutritionally! RICE = Reduce, Increase, Consume and Eliminate
Nutrition Commandment Number 10
FOOD JOURNAL! Numerous studies have shown that people who write down what they eat on a daily basis produce better results. Write down as much information as possible, including what you ate, how much you ate, what time you ate, and what fluids you consumed, etc. DO NOT cheat the record sheet. Be totally honest and write everything down, don't try and make yourself look good. Once you do this for a week or two you can look and see where you are going wrong or hopefully, what you are doing that is good. You do not have to do this every single day from now on, but do it for at least 1-2 weeks, then either continue to record your nutrient intake or simply return to doing it every few weeks or any time you find your progressing slower than you want. You may be eating more than you realize or not eating in accordance with your goals.
About the Author
For more great fat loss information and lean body development secrets log onto my website below:
Your lean body coach,
Ian Graham, CPT
http://www.athleticbodysystem.com
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