It is very true that "exercise alone is not enough" to change your body.
In fact, exercise alone is hardly anything. For instance, one study demonstrated that you can exercise as hard as possible (say, 5 times a week for 16 weeks with an Olympic Conditioning coach), but will only see marginal results (about 1.5 measly lbs of fat loss) if you don’t also change the way you eat!
Think of it this way...if you were building a house for yourself to live in, would you build it out of popsicle sticks and glue? Or would you use bricks and mortar?
Not all Calories are Created Equal
Clearly, you wouldn’t want to waste your time building a house that isn’t going to survive the elements! So then why would you ever waste your time building your body with crappy materials that aren’t going to last!?
I mean, it takes the same amount of time to eat a piece of whole grain bread as it does to eat a piece of white bread. Both breads would work in the toaster, or as part of your sandwich. Both contain relatively the same amount of calories. Both are a source of carbs. Both ultimately end up as glucose in your bloodstream.
But, while the white bread delivers only a rapid dose of sugar (and a bad insulin crash) that will be stored as fat in your problem areas, the whole grain variety will give you sustained energy throughout the day, a plethora of metabolism-boosting vitamins and minerals, and a healthy dose of fiber.
This means that less insulin is released, you have more energy, and less fat is stored on your body!
But choosing the right kind of bread is just the beginning...
Everything you eat has an effect on your body
Unless you want to waste your time and efforts in the gym, you have to start making the right decisions, choosing the optimal body “building blocks”, and making great nutrition your priority. To get you started, below I've provided 3 ultra simple rules you can start following right NOW to get you on the right path toward looking and feeling your best!
1. EAT BREAKFAST! After you've been sleeping (and starving) all night, you must put something in your belly to "break the fast". Try to eat something within 15 minutes of waking up -- one of my favorite and quick breakfasts when I'm short on time is a banana with organic creamy peanut butter (just bite, then spread, then repeat), or a bowl of oatmeal (1/2 c. whole oats microwaved for 1.5 - 2 minutes) with 1/4 c.raisins, soymilk, and cinnamon! (You can also check out 5 other awesome breakfast recipes HERE). Not only will eating breakfast help to wake you up, but it will help keep your energy levels high throughout the day, and will also get your metabolism moving! Just remember: the longer you starve, the slower your metabolism gets.
2. Eat small frequent meals throughout the day! (Don't let yourself go longer than 3 hours without putting some food in your stomach!) I usually eat every 2 hours... Breakfast at 7 am, snack at 9:30 am, "first lunch" at 11:30, "second lunch" at 2:00 pm, snack at 4, dinner at 7, and then sometimes a snack at 9 if I'm still hungry or have done my workout after dinner. The goal with this frequent eating is to ensure that your body never goes into "starvation mode". That is, when we've waited too long to eat, our body starts breaking down precious muscle tissue as fuel, energy levels plummet, metabolism slows to conserve energy, and the body flips the fat storage switch to "ON" (another energy conservation mechanism we humans have developed). Moral of the story? ...EAT.
3. Drink 6 - 8 glasses of water every single day! Water will keep your muscles, skin, immune system, metabolism, brain, organs, and basically everything in your body much healthier! Just remember to not "overdo" it, and to balance out your water intake with sufficient electrolytes (found in foods like bananas, oranges, kiwis, milk, avocados, and sports drinks such as powerade zero).
Get started NOW!
Follow my nutrition plan and these 3 simple guidelines, and you’re off to a great start! Click below for my full nutrition plan.