As far as healthy living and healthy weight management is concerned, healthy eating really isn’t that confusing. It might be difficult to live by, but almost anyone can figure out that you should avoid fried foods and eat more veggies. But what does it mean to ‘eat clean’? And will you transform your body into the lean and toned body of your dreams by just eating clean?
Getting plenty of nutrient rich foods in daily, so you reap the benefit of the vitamins and minerals that are so readily available to us is so important, and usually it’s simply a matter of being a little more mindful about what we’re putting in our bodies. But truly “clean” eating takes it to another level.
Eating clean is more of an elimination diet idea. It’s about getting rid of the processed foods and obvious toxins, and keeping the natural, or as I say, “eat God-made, not man-made.”
- Eat 5-6 portion-controlled meals a day (2-3 hours apart), with greens and a palm-sized portion of protein in every meal.
- Consume fresh water (96oz minimum) daily
- Avoid sugar, high-fat foods, and toxins like alcohol
- Eat “God made, not man made” foods (avoid over-processed ‘shelf’ foods)
If you can stick to those principles, you will reap the benefits of a healthy and manageable body weight, a little less flab, more energy, a happier tummy, less visits to the doctor, and much, much more. But, there is a little more commitment involved if you want to turn your genetically gifted ‘pear shape’ into a fitness model hour-glass or a long and sleek, toned and chic fashion model body, ladies. Or, the rock hard six-pack abs and broad shoulders that taper to a perfect obliques and chiseled waistline you covet, gentlemen…
Eliminating most man-made, modern, processed, and refined foods and emphasizing natural foods that we evolved from can go a long way in improving health markers while helping achieve physique enhancement goals. Here are the Cliff Notes:
However, high intensity exercise creates a unique metabolic environment and changes how the body processes nutrients for 24-48 hours upon completion of a training session. If you exercise 3-5 days a week, your body is virtually in recovery mode 100% of the time. It’s an altered physiological state beyond pure resting conditions, thus its nutritional needs are completely different from the average, sedentary, overweight office worker.
We should keep in mind that surviving in the wild during caveman times is different than achieving elite performance or physique goals in modern times. “Life extensionism” at the cost of a sickly appearance, low libido/Testosterone, and an overall lack of (‘joie de vivre’) is not what the average (person) is looking for.
At the same time, an awesome physique at the cost of poor health or early death isn’t what the majority are seeking either. How about an intelligent plan with some balance?
Just like the sedentary person shouldn’t get caught up in following Food Pyramid dogma, the strength-training athlete shouldn’t get caught up in following no-carb dogma. Treating sick populations (insulin resistant, obese, etc.) is not advising athletes. Targeted carbohydrate intake can help the athlete fuel, recover from, and respond to intense strength training sessions.
The athlete should look at adding back in some low fructose, non-gluten, or “anti-nutrient” containing starches (potatoes, yams, rice) into their plan.
This is my approach, based on my education and experiences. But it’s not the only way. I encourage you to take some personal accountability and self-experiment to find what works best for you
Just remember, there’s more than one way to skin a cat, or more appropriately for us, to peel off body fat.” – NM
Miyaki’s detailed description of fueled nutrition for optimal health and physique goal focused training (whether you’re trying to lose or gain weight) is the same approach to training and nutrition that I’ve been following for the past few years (my best physique years ever!) and what I’ve been teaching to my clients, friends and family. It has always yielded incredible results both in maintaining lean muscle tone and quickly dissolving body fat.
That said, these, and the principles I studied in for my Precision Nutrition (PN1) certification are what I base my ebooks, programs, nutrition coaching and custom meal planning off of; they’re very similar to the principles that my long time nutritionist and physique coach, Jason Phillips, has used with me for all of my contest prep and maintenance diets; and they are the same principles that I’ve seen referenced time and time again in research articles and studies pointing to improved health, decreased instance and reversal of disease, and longevity!
Here’s to your best body ever and a long active life to enjoy the benefits of it all!
Need a road map?
- You can find 8-12 week training programs and simple real-foods meal plans in my ebooks and downloads here
- Wanna go it alone? Here are links to my articles on metabolism, how many calories you need, a DIY meal plan outline for nutrient timing, and a free grocery list for you!
- On a budget? I just published an ebook for you too! Available here for less than lunch! :)
YOUR TURN: Is there a subject you want clarified? Questions you have about fitness or nutrition, or physique? Tell me in the comments below and it may end up on a future blog post!
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