Part 2: Getting Started With A Proper Diet To Fuel The Muscles!

fruits-and-vegetables-hd-free-hd-pictures-2013As I was saying in the previous post, the way I will recommend you taylor your diet will largely be determined by your body type and what you are looking to achieve.  I like to keep things as simple as possible.  Let’s start with meal frequency.

Most people eat about 3 meals a day; breakfast, lunch, and dinner.  How about you?   Are you eating less because you are trying to cut calories to lose weight faster?  Are you skipping meals?  Research and experience has shown that eating more than three meals per day will actually help you lose weight.  Skipping meals, especially breakfast, has been shown to have the exact opposite effect.  You will actually gain weight!

1.  Eat Five To Six Times Per Day.  To break it down into simple terms without going too deep into all of the boring research, when you eat 4 to 6 smaller meals spread out throughout the day, your body’s metabolism is better regulated to burn more calories because you are telling it you are going to feed the body every 2 to 3 hours, instead of starving it for hours between each meal.  Your metabolism does not feel the need to store any extra calories as fat because it knows you are going to feed it again soon.  On the flip side, if you only feed the body 2 or 3 times per day, the metabolism goes into emergency mode at every meal because it knows you are going to starve it, so it stores as much of the calories as fat, which causes the metabolism to burn calories much slower!  That is why people that think they are cutting calories when they skip a meal are actually doing more harm than good!  Got that?  Good!  So lets not skip any meals!

2.  Eat Lots of Unprocessed, Organic Whole Foods.  One of the easiest ways to remember what to buy at the grocery store is this:  The food that you find on the outside perimeter of the store is usually the least processed.  Buy mostly unprocessed vegetables, legumes, grains, fruits, and lean meats.  If you can afford to buy organic, that is even better yet!  Look for hormone-free meats from animals that are allowed to roam, also known as cage-free.  And if you love vegetables or are in poor health, consider eating mostly a plant-based diet.  It has been proven that eating a plant-based diet will significantly improve your health and prevent most illnesses from occurring.  I highly recommend you watch “Forks Over Knives” and “The Engine 2 Diet”, by Rip Esselstyn.  After watching these videos, you will have a better understanding of the importance of a plant-based diet.  Here is a 17 minute clip of Rip talking to a group about how he got his firehouse to change to a plant-based diet:

Even though I like to keep it simple, I also like to give you options that may better suit you.  Have I switched to a plant-based diet?  No…I have always been a picky eater and although I like vegetables and fruits, I just have not committed the time to give it an honest try.  I know it would be better for my health, but I have a hard enough time trying to get my wife and son to eat a healthy diet.  Yeah, even though I am teaching what is best for you to do, I’m not saying I’m perfect at this!  I have my challenges and cravings just like you, but the one thing I always do when I get off track…I get back on.  Never quit and always keep striving to get better and better!

I will continue this discussion in the next post, so stay tuned!




  • nike air 180

    Reply Reply March 9, 2014

    This iѕ a topic which is near to my hеart… Take care!
    Exactly ѡhere are your contact details though?

    • rrose80

      Reply Reply March 9, 2014

      Yeah, mine too…i will be going a lot deeper into nutrition in future posts. My contact info is on the contact us page. I can also be contacted by filling out the form on that page.

  • Dominic

    Reply Reply March 20, 2014

    That’s a good article and I enjoyed reading it. It’s good to finally see a site talking sense about nutrition. So many people think starving yourself is the way to loose weight but it all comes down to good training and a good diet.

    I myself eat 5-6 time per day as I train 5 days per week and most people at work think I eat too much but I eat lesser portions, more often. I’ve tried explaining that doing that with exercise is the best way to speed up your metabolism but very few take it onboard.

    All the Best

    • rrose80

      Reply Reply April 17, 2014

      Glad you enjoyed the article Dominic. Thanks for reading!


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    • rrose80

      Reply Reply April 17, 2014

      Glad you enjoyed it Tabitha. Thanks for reading!

  • Karine Konzen

    Reply Reply May 1, 2014

    I’m very happy to read this. This is the kind of manual that needs to be given and not the random misinformation that is at the other blogs. Appreciate your sharing this best doc.

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