These are good times.
There is soo much great info out there on nutrition which allows the average Joe/Jane fitness reader to become smarter and smarter these days.
There are less and less people everyday falling for the 30 day diet scams.
People are researching, and becoming well informed so they are able to call bull**** when they see it.
More people are opting to build new healthy and lasting habits over fast fixes.
Case in point, I read an interesting article the other day.
[Full Article Linked here]
Here’s a quote from that article:
“Maybe it’s time to grow up and stop feeling so entitled to a food reward every time you do your workout. Sure, a few skinny young dudes and heavy steroid users can get away with eating junk for a while, but try staying lean after the age of 30 or 40 when you eat like a spoiled chubby kid every weekend.“ – Chris Shugart
He calls it like it is, and may offend some, but in the end he makes a couple really good points:
1 – Foods As Rewards: No you don’t deserve a pizza for doing 30mins on the elliptical. Using food as a reward in the first place can cause very unhealthy associations. If the only reason you are working out is so you can eat junk food, there’s definitely a problem.
2 – Consistency is key.
Building strong positive habits now will pay off big time down the road.
The funny thing about nutrition is it’s actually quite simple. In concept anyway. Applying a couple simple concepts to your nutrition can have dramatic differences on how you look feel and perform.
The key is realizing that you are responsible for what you put in your own mouth. It’s no one else’s fault. You right his moment are exactly where you want to be, or in other words you are the sum of the actions you have taken.
Here’s a couple simple concepts to help:
1 – When you move more you need to eat more, when you move less you eat less
2 – Add starches in on workout days
3 – Eat a high protein breakfast
4 – Move the bulk of the carbs to after the workout and in the evening
5 – Eat 4-6 handful’s of veges each day
6 – Eat good fats like avocado, olive oil, grass fed butter, coconut oil or red palm oil
7 – Change it up, don’t eat the same 12 foods over and over again
8 – BONUS: Straight from Charles Poliquin’s article here
“Stop eating 2 hours before bed on 3 consecutive nights per week”