Mind over Muscle

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Mind over Muscle Mind over Muscle by JamCore Personal Training

EAT WITH A PURPOSE
A breakfast pastry accompanied by a grande latte does not constitute a well-balanced breakfast. Does the thought of eating at least 5 times a day, boggle your mind? Well it shouldn’t if you’re eating the right types of foods, while controlling your portions. If you skip breakfast, NOW is the time to start. Starting your day on an empty stomach, leads to increased hunger, starving your body (not to mention your mind) that by lunch time you literally overeat, not only satisfying your hunger, but eating plenty more to spare eventually turning into fat, if not used for energy.

In order to keep your metabolism high, make sure to eat every 2 - 2 ½ hours, even when your not as hungry. I need to emphasize these are mini-meals every couple of hours; these are not full 5 course meals. Eating frequently trains your body to not go into starvation mode, where it will hold on to the food you eat rather than burning it for energy out of fear that it may not be refueled for a long period of time.

Including quality protein in every meal is a must. Rule of thumb is you should consume 1 gram of protein for each pound you weigh. So for example, if you weigh 140 lbs, you should consume at least 140 grams of protein a day. If you lift weights, you should consume at least 25 50 grams more to help maintain lean muscle mass. Your body works a little bit harder to digest the protein, therefore, even when you’re eating, your still burning calories!

Forget the hype that carbohydrates are bad for you. You absolutely need carbohydrates, but it boils down to what types and how much of it are you consuming. Carbohydrates are in almost everything we eat! They are needed for energy and whatever isnt used for energy ultimately turns into fat. Hence, eating with a purpose is essential for helping you in your road to weight loss success.

Here are some basic items to include on your list to your next trip the grocery store:
• Chicken Breasts
• Ground Turkey
• Lean Sirloin
• Eggs
• Leafy Greens
• Broccoli
• Brown Rice
• Potatoes
• Oatmeal
• Peanut Butter
• Nuts
• Rice Cakes
• Cottage Cheese
• Water
• Fruit

Preparing your meals at home, will help keep you accountable for eating healthier even when you’re on the go. For great ideas on guilt-free snacks and desserts, visit: www.hungrygirl.com Subscribe to their list for daily tips on healthier eating!

HYDRATION
Water is absolutely essential to health and fitness goals. Not enough of it, can cause you to bloat or cramp. The benefits are endless, but my favorite use is as a natural appetite suppressant. Drinking a full glass of water before your meal, actually curbs your appetite causing you to eat less, as you begin to feel more full. If you’re more active, you require more water than the average sedentary individual.

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