No Diets: Eat More to Weigh Less!

Key #1: Meal Frequency

Diets don’t work. Not in the long run that is. Restrictive diets are not typically sustainable or even healthy. Yet it’s vitally important that we keep our calorie intake within a healthy range. If you’re trying to lose bodyfat you’ll need to consume less total calories than your body burns each day; that requires your body to tap into stored fat to meet its daily energy needs. If you’re already in good condi­tion, or when you reach your goal weight, you can eat a little more but still it’s important to consume only the amount of calories that your body needs; otherwise you’ll start putting the bodyfat back on.

Pina Colada Nutrition Shake

Something I’ve certainly learned through personal experience is that I need to work with my body, not against it, when it comes to controlling calo­ries. We’ve got to keep ourselves satiated (satisfied, not starving). And one of the best ways to keep cravings at bay is to eat more often throughout the day, up to six times. When we do this, the body is energized, nourished and satis­fied. We also feel lighter, more aware and more energetic as opposed to being weighed down by big meals for breakfast, lunch and dinner.

A scientific study reported in the European Journal of Clinical Nutri­tion cites that people who ate six times a day had a faster resting metabolic rate than those who ate just three meals daily. Your metabolic rate is the pace at which your body burns calories all day and night. This study showed eating smaller meals frequently throughout the day allows people to burn fat more efficiently. Researchers at Georgia State University arrived at the same con­clusion. They found that folks who ate just three meals a day had, on average, a higher percentage of bodyfat than those who ate six times per day.

Another study published recently in The New England Journal of Medi­cine showed that in as little as two weeks, people who ate frequent, portion-controlled meals as opposed to three large meals (containing the same total amount of food) reduced their ‘bad’ cholesterol levels by nearly 15%, lowered their cortisol (the stress hormone that contributes to belly fat and premature aging) levels by more than 17% and diminished insulin levels by almost 28%. Another study, this one published in the International Journal of Obesi­ty and Related Metabolic Disorders, found that when people eat frequent meals throughout the day it helps control their appetite. A study published in the American Journal of Clinical Nutrition reported that people are most successful at losing fat and keeping it off when they eat numerous meals throughout the day.

Another way eating six small, nutritious meals a day helps you reduce bodyfat is by allowing you to maintain muscle mass. Remember, muscle not only helps the body look good but also makes it more metabolically active. Muscle burns calories even when it’s just sitting there. Fat does not. In fact, for every pound of muscle you gain you’ll burn another 50 calories a day. People who put on 10 pounds of muscle will therefore burn 500 calories more per day. This equals an additional 4-5 pounds of fat burned off every 30 days.

Key #2: Protein and Carbs with Every Meal

Eating Right can be both Nutritious & Delicious — Click the Photo for this Protein and Carb Combo, Fish Tacos

Now that we’ve talked about the benefits of eat­ing more frequently, it’s important to understand how to put the right combi­nations of food together. What I recommend is that every time you eat, you combine protein and carbs. Again, this is backed up by solid science.

Scientists have also shown that people who eat a balance of protein and carbs have more stable blood glucose and energy levels, better digestion and absorption of nutrients as well as an increased “thermic effect” (fat-burning effect) from each meal. On top of all that, stud­ies show that meals balanced in protein, carbs, and essential fats provide a safe and healthy way to manage the appetite. I’ve discovered the same thing which is why I eat meals that contain a balance of protein and carbs and I suggest that you do too.

My Example of an Eating for Life Daily Meal Plan

Breakfast — 8:00 am: Vanilla Right Light Nutrition Shake blended with STRONGEVITY Rx (my new cellular energy supplement)

Mid-meal — 10:30 am: Low-fat cottage cheese mixed with light yogurt; 16 oz. water

Lunch — 1:00 pm: Turkey Sandwich with lettuce, tomato, mustard; 16 oz. water

Workout — 3:15 pm to 3:40 pm (super high-intensity 5-25 spin bike workout)

Mid-meal — 4:00 pm: Vanilla Right Light Shake (blended with 6oz. water, a fresh peach, STRONGEVITY Rx and 4 ice cubes)

Dinner — 7:00 pm: Fish Tacos; 16 oz. water

Dessert — 10:00 pm: Chocolate Right Light Nutrition Shake made as ‘double-chocolate pudding mix recipe.’

Make the time — you will love the results!

Don’t ever think you don’t have time to eat right frequently throughout the day. The list of my meals from yesterday which you just reviewed takes me less than an hour to prepare and eat. Of course my Nutrition Shakes I can blend up and chug down in just a couple minutes. Lunch takes me about 10 minutes. And dinner is 30-40 minutes. When you plan ahead of time and you prepare in advance, you’ll find you save time and money with the Eating for Life style. And best of all, when you eat this way your body will get stronger, leaner, healthier, more energetic and you’ll feel good!

++ Get the NEW Eating for Life App on iTunes/ the App Store for just $2.99. Click the link that follows to download: https://itunes.apple.com/us/app/eating-for-life/id799635980?mt=8

____________________

If you like the information in this blog and want to receive, by email, my regular updates, tips, and news about fitness, please sign up to follow my blog at www.BillPhillipsNews.com – it’s FREE!

____________________

 

Stop Dangerous Dieting — Start Eating for Life

Eating for Life Book

Get the FACTS about Eating Right and Discover 150 Delicious, Nutritious Recipes

Eating for Life is the scientifically sound, practical, safe, and sustainable nutrition plan for improved health, fitness and weight loss. Created by the author of Body-for-LIFE, the world’s bestselling fitness book, this eating plan does what typical diets can’t: it allows you to enjoy delicious food. and plenty of it, while at the same time losing fat and gaining energy for life. You’ll finally learn the facts about eating right. and also, in this guide, you’ll find 150 meal recipes which are easy to make and taste great!

Overview of Eating for Life Plan

  • Eat 6 small meals daily, one every two to three hours.
  • Eat a portion of protein and carbohydrates with each meal.
  • Add a portion of vegetables to at least two meals daily.
  • A portion is approximately the size of the palm of your hand for quality protein, your closed hand for carbohydrates, and your cupped hand for vegetables.
  • Consume 2g of Omega-3 fish oil daily or three portions of salmon per week.
  • Drink at least 10 cups of water.
  • Use Meal Replacement Nutrition Shakes such as Right Light, to make sure you are consuming optimal levels of vitamins, mineral, high quality protein, and amino acids necessary for muscle recovery and strength.
  • Supplement with 2 to 5 grams of creatine monohydrate in combination with 100 – 200 mg of Co-Enzyme Q10 and 2000 – 4000 IU of Vitamin D daily for improved mental energy, muscle strength, heart health, and to support optimal fat loss. (Each of these key nutrients are included in my new supplement STRONGEVITY Rx.)
  • Plan your meals in advance and record what you eat daily.
  • Plan your grocery list and stick to your plan.
  • Once a week, on your free day, eat whatever you want. (Yes, even pizza and ice cream are okay once a week!)

Click Here to get your own copy of Eating for Life if you haven’t got one already!

Bill Phillips Eating for Life Nutrition Plan

—-In this blog I am going to show you how a healthy day of eating looks for me. But first, let me remind you of the key principles behind the nutrition method I originally introduced in my Body-for-LIFE book 14 years ago — it’s called Eating for Life. Upwards of a million people have used this method along with exercise and, based on the mountains of before to after success stories that have come into my offices over the years, it’s easy to say… this works! I mean it really  works.

Eating for Life is not a diet. It’s not one of those super-low carb approaches. It’s not an ultra-high protein plan either. We don’t eliminate any particular kinds of food (even pizza, ice cream, cookies and french-fries you can have once a week on a ‘Free Day’!) The Eating for Life style is built on a bedrock of common sense, supported by science, and proven effective by real-world results. The key ingredients in the Eating for Life recipe are what I call the ‘Right FACTs.’ Let’s take a look…

The Right FACTs

  • Foods — The Right Foods are high in nutrients and calorie compact. My favorite protein foods are eggs, chicken, salmon, lean beef, low-fat cottage cheese and my Right Light Nutrition Shakes. For carbohydrates, I like baked potato, brown rice, oatmeal, apples, oranges, strawberries. And for vegetables, I eat a lot of steamed broccoli, spinach, and green beans. You get the idea.
  • Amounts — The next key is to eat the Right Amounts of those healthy foods I mentioned above. I don’t need to count calories — I keep track of portions instead. A portion of protein is an amount that’s about equal to the size of the palm of your hand. For me, that’s about an 8 or 9 ounce steak, chicken breast, or piece of salmon. A portion of healthy carbs is an amount approximately equal to the size of your closed hand. For me, that’s a pretty good-sized baked potato, about 1.25 cups of cooked brown rice or cooked oatmeal. For vegetables the portion rule is how much you can pile into your cupped hand (I can stack it high so I have pretty big servings of steamed broccoli very often with my dinners).
  • Combinations — Now we need the Right Combinations of the Right Foods, in the Right Amounts. I combine a portion of protein and a portion of healthy carbs in each meal. For example, oatmeal and egg whites (I like Egg Beaters), chicken breast and brown rice; lean steak and a baked potato; cottage cheese and a sliced, whole apple. It’s very important to get a balance of protein and carbohydrates in every one of our daily meals.
  • Times — The Right Time to eat is OFTEN. Feeding the body 6 times a day (once every 2.5 to 3.5 hours) is ideal. Eating often is the key to managing the appetite and making sure our bodies have a constant supply of the healthy nutrients needed to support health and fitness. We also have better digestion and more energy when we eat smaller meals frequently throughout the day.

I Keep My Kitchen Junk-Food Free

My wife Maria and I eat off of side plates instead of the big dinner plates — this helps with portion control and I really suggest you give it a try. In my previous blog called ‘It’s Hard to Eat Right in the Wrong Kitchen’ I ask people to do a ‘Healthy Spaces Makeover’. That means going through the refrigerator, pantry, cupboards and getting rid of any high-sugar, high-fat junk food that may tempt us into slipping up. I know this is especially important for me — I can be super disciplined 23 hours and 50 minutes a day and in just a 10 minute lapse, I can scarf down over 500 calories of low nutrient, high calorie crap. So if I don’t want to wear it (as fat around my belly) I don’t keep it in the house. Once you’ve cleaned out the unhealthy food in your kitchen head for the grocery store and stock up on the Right Foods: fruits, vegetables, healthy carbs, lean protein sources, nutrition shakes, and water.

EatingforLife

My guide to cooking nutritious, delicious food that never leaves the kitchen is my book Eating for Life. I’ve been cooking from the recipes in this book for about a decade now — with over 100 fantastic meals to choose from it never gets old. You don’t have to be a chef (I’m sure as heck not) to be able to cook up great tasting, healthy food for yourself and your family — just follow the recipes in this book.

One of the true secrets to success when it comes to consistently following the Eating for Life style is developing the habit of planning your meals in advance. When we make smart decisions ahead of time and write them down (we plan what time we’re going to eat and which foods/meals we’re going to fuel up on) we are taking control of something that for most folks, is as out of control as a bucking bronco in a rodeo. I mean most people don’t plan what they’re going to eat during the day at all.

The main problem with the way we eat in America today is that we just don’t think it through. We wait until noon before we even begin to consider what we’re having for lunch. Dinner is whatever we can pick up on the way home from work and breakfast, who has got time for breakfast!? Basically, we’re eating unintentionally and without much awareness of what we’re doing. That’s a problem. We get out of shape by accident — no one does it intentionally. We have to wake up and really start looking at what we’re eating and how it’s affecting our mind, mood, body and life. We have to consciously and purposely plan and prepare to eat right — that’s what works in the long run!

We’ll continue to talk a lot about nutrition and eating right here in ‘Bill Phillips Fitness News’ because it’s a very, very important part of transforming our health and staying on the right path. For now though, let me finish up this blog by giving you a look at this exciting list of ‘WHAT BILL HAD TO EAT YESTERDAY!’ (Maybe I’m over hyping that… I mean how exciting can it be to take a look at what my 6 meals were? Maybe I should just say it’s important to learn and if you consistently eat like this, the results… now those will be exciting!)

What Bill Had to Eat Yesterday

Breakfast — 8:00 am: Vanilla Right Light Nutrition Shake blended with Strongevity Rx (my new cellular energy supplement)

Mid-meal — 10:30 am: Low-fat cottage cheese mixed with light yogurt; 16 oz. water

Lunch — 1:00 pm: Turkey Sandwich with lettuce, tomato, mustard; 16 oz. water

Workout — 3:15 pm to 3:40 pm (super high-intensity 5-25 spin bike workout)

Mid-meal — 4:00 pm: Vanilla Right Light Shake (blended with 6oz. water, a fresh peach, Strongevity Rx and 4 ice cubes)

Dinner — 7:00 pm: Asian Beef Stir-Fry (delicious, nutritious, fun and easy to make!); 16 oz. water

Dessert — 10:00 pm: Chocolate Right Light Nutrition Shake made as ‘double-chocolate pudding mix recipe.’

++ Including the water I get with my nutrition shakes, I have about 10 – 12 cups of H2O each day.

++ I always have a back-up plan in case my day doesn’t go according to schedule. I carry a couple nutrition bars with me throughout the day and if I run out of time for lunch or one of my mid-meals, I have a bar instead.

++ Sometimes it’s hard at first for people to get use to eating frequently throughout the day. That’s because what we end up doing is eating when we’re not hungry, and that’s good! It seems counterintuitive, especially for people who are trying to lose weight, to eat when you’re not hungry but honestly, this is a very important key to long-term success. If you wait until your hungry to eat, it’s like you’re the tail and the cravings are the dog. They control you, you don’t control them. So be sure to schedule your meals ahead of time and follow that schedule.

++ I follow the Right FACTs and eat clean 6 days a week. But I try to take one day each week for what I call a ‘Free Day’ where we forget all the rules and just eat for fun. Sometimes on a Free Day, Maria and I go over to my Mom’s house for ‘very un-portioned controlled dinners!’ We also have a favorite pizza place (Front Room Pizza) in Lakewood, about 20 minutes from our house. Thanksgiving, birthdays, special nights out… these are all good times for my Free Days.

You Can Do It!

Don’t ever think you don’t have time to eat right frequently throughout the day. The list of my meals from yesterday which you just reviewed takes me less than an hour to prepare and eat. Of course my Nutrition Shakes I can blend up and chug down in just a couple minutes. Lunch takes me about 10 minutes. And dinner is 30-40 minutes. When you plan ahead of time and you prepare in advance, you’ll find you save time and money with the Eating for Life style. And best of all, when you eat this way your body will get stronger, leaner, healthier, more energetic and you’ll feel good! Now give it a try and let me know what you think! =)

No Diets: Two Keys for Eating Right

Key #1: Meal Frequency

Diets don’t work. Not in the long run that is. Restrictive diets are not typically sustainable or even healthy. Yet it’s vitally important that we keep our calorie intake within a healthy range. If you’re trying to lose bodyfat you’ll need to consume less total calories than your body burns each day; that requires your body to tap into stored fat to meet its daily energy needs. If you’re already in good condi­tion, or when you reach your goal weight, you can eat a little more but still it’s important to consume only the amount of calories that your body needs; otherwise you’ll start putting the bodyfat back on.

Pina Colada Nutrition Shake

Right Light Nutrition Shakes make Eating Frequently a Whole Lot Easier — Click the Photo for this Pina Colada Recipe.

Something I’ve certainly learned through personal experience is that I need to work with my body, not against it, when it comes to controlling calo­ries. We’ve got to keep ourselves satiated (satisfied, not starving). And one of the best ways to keep cravings at bay is to eat more often throughout the day, up to six times. When we do this, the body is energized, nourished and satis­fied. We also feel lighter, more aware and more energetic as opposed to being weighed down by big meals for breakfast, lunch and dinner.

A scientific study reported in the European Journal of Clinical Nutri­tion cites that people who ate six times a day had a faster resting metabolic rate than those who ate just three meals daily. Your metabolic rate is the pace at which your body burns calories all day and night. This study showed eating smaller meals frequently throughout the day allows people to burn fat more efficiently. Researchers at Georgia State University arrived at the same con­clusion. They found that folks who ate just three meals a day had, on average, a higher percentage of bodyfat than those who ate six times per day.

Another study published recently in The New England Journal of Medi­cine showed that in as little as two weeks, people who ate frequent, portion-controlled meals as opposed to three large meals (containing the same total amount of food) reduced their ‘bad’ cholesterol levels by nearly 15%, lowered their cortisol (the stress hormone that contributes to belly fat and premature aging) levels by more than 17% and diminished insulin levels by almost 28%. Another study, this one published in the International Journal of Obesi­ty and Related Metabolic Disorders, found that when people eat frequent meals throughout the day it helps control their appetite. A study published in the American Journal of Clinical Nutrition reported that people are most successful at losing fat and keeping it off when they eat numerous meals throughout the day.

Another way eating six small, nutritious meals a day helps you reduce bodyfat is by allowing you to maintain muscle mass. Remember, muscle not only helps the body look good but also makes it more metabolically active. Muscle burns calories even when it’s just sitting there. Fat does not. In fact, for every pound of muscle you gain you’ll burn another 50 calories a day. People who put on 10 pounds of muscle will therefore burn 500 calories more per day. This equals an additional 4-5 pounds of fat burned off every 30 days.

Key #2: Protein and Carbs with Every Meal

Eating Right can be both Nutritious & Delicious — Click the Photo for this Protein and Carb Combo, Fish Tacos

Eating Right can be both Nutritious & Delicious — Click the Photo for this Protein and Carb Combo, Fish Tacos

Now that we’ve talked about the benefits of eat­ing more frequently, it’s important to understand how to put the right combi­nations of food together. What I recommend is that every time you eat, you combine protein and carbs. Again, this is backed up by solid science.

Scientists have also shown that people who eat a balance of protein and carbs have more stable blood glucose and energy levels, better digestion and absorption of nutrients as well as an increased “thermic effect” (fat-burning effect) from each meal. On top of all that, stud­ies show that meals balanced in protein, carbs, and essential fats provide a safe and healthy way to manage the appetite. I’ve discovered the same thing which is why I eat meals that contain a balance of protein and carbs and I suggest that you do too.

My Example of an Eating for Life Daily Meal Plan

Breakfast — 8:00 am: Vanilla Right Light Nutrition Shake blended with Strongevity Rx (my new cellular energy supplement)

Mid-meal — 10:30 am: Low-fat cottage cheese mixed with light yogurt; 16 oz. water

Lunch — 1:00 pm: Turkey Sandwich with lettuce, tomato, mustard; 16 oz. water

Workout — 3:15 pm to 3:40 pm (super high-intensity 5-25 spin bike workout)

Mid-meal — 4:00 pm: Vanilla Right Light Shake (blended with 6oz. water, a fresh peach, Strongevity Rx and 4 ice cubes)

Dinner — 7:00 pm: Asian Beef Stir-Fry (delicious, nutritious, fun and easy to make!); 16 oz. water

Dessert — 10:00 pm: Chocolate Right Light Nutrition Shake made as ‘double-chocolate pudding mix recipe.’

Make the time — you will love the results!

Don’t ever think you don’t have time to eat right frequently throughout the day. The list of my meals from yesterday which you just reviewed takes me less than an hour to prepare and eat. Of course my Nutrition Shakes I can blend up and chug down in just a couple minutes. Lunch takes me about 10 minutes. And dinner is 30-40 minutes. When you plan ahead of time and you prepare in advance, you’ll find you save time and money with the Eating for Life style. And best of all, when you eat this way your body will get stronger, leaner, healthier, more energetic and you’ll feel good!

____________________

If you like the information in this blog and want to receive, by email, my regular updates, tips, and news about fitness, please sign up to follow my blog at www.BillPhillipsNews.com – it’s FREE!

____________________

Here are some of my other blogs that can help you successfully transform:

Bill Phillips Answers Your Health and Fitness Questions

QUESTION: I’m just making sure the deadline to start the challenge was extended to today. I hope so. I put my email in to follow this Bill Phillips Fitness News Blog to officially enter and I’m ready to start transforming my body and life! I’m in it to win it this time… for me finishing the 12 weeks and achieving my health goal is winning. I wouldn’t mind getting the $10,000 top prize also! =)

ANSWER: How exciting! You made it in just in time! Yes, by following this blog you are officially signed up and eligible to win the $10,000 top prize! Just get started today by taking your before photo (which I want you to hang onto for 12 weeks before you send it in — Click Here to see the Rules and Regulations for all the details).

Winners CertificateWhen you do complete all 12 weeks, I guarantee you will feel healthier and happier. And who knows… somebody’s going to get that $10,000 top prize… it really could be you! Don’t forget, everyone who finishes the Summer Challenge and sends in their before and after photos will receive an Official Certificate of Achievement, a Transformation-blue workout shirt, and a Challenge Finishers Honor Medal. (I always say that the best prize Challenge Finishers will get is a renewed healthy body! =)

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QUESTION: Bill, I have a lot of body fat to lose, is it ok to do cardio everyday along with the resistance training every other day?

ANSWER: Thank you for your question. You can do more cardio of course but I usually don’t recommend it. Over the past couple decades, what I have found works best is to keep the workouts brief but intense and most of all, CONSISTENT. I like to see people alternating days of weight training with days of cardio. For example, weight training on Monday, Wednesday, and Friday and cardio on Tuesday, and Thursday with the Saturday cardio workout being optional.

Intense Interval Exercise stimulates the metabolism by positively affecting cellular mitochondria energy production. This means that your body is burning more stored fat all day long and not just during the workout. Intense Exercise is powerful medicine and too much is akin to overdose — it can actually backfire and slow the metabolism. However, even the best exercise methods won’t make up for bad nutrition. It is imperative that we exercise AND eat right.

I have a friend, George, who has become 135 pounds lighter over the last year. He works out at my Transformation Center in Colorado and follows my 5/25 program to the T — he gets in 25 minutes of intense exercise, 5 days a week. He has 3 Right Light nutrition shakes a day and 2 or 3 portion-controlled Eating for Life meals.

Incredible before to after photos

George is 135 pounds lighter — he works out 25 minutes a day!

George’s body and life transformation is stunning because he did the right things very consistently for an entire year. He is stronger and healthier and has burned off 135 pounds, as I mentioned above. It seems like so much weight but when you get down to it, it’s just about 11 pounds per month. You don’t have to starve yourself or exercise for hours a day to trim off 11 pounds of unhealthy weight each month. I’m a big proponent of a balanced, practical approach.

Big progress is simply little progress compounded over time. It’s more important that your workouts are consistent than long. Whatever you do, just promise me you’ll combine exercise and eating right, and you’ll stick with it long enough to reach your goals and then some. You can do it!

~Bill Phillips

P.S. You can read my blog about George’s stunning transformation by clicking here.

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QUESTION: Which is better… the Body-for-Life weight-lifting routine, or your new 5/25 workout? I’m 46 years old and I want to lose 30 to 40 pounds of fat while getting my muscle definition back.

ANSWER: Both routines will give you a great workout. Both will help build muscle.

My newer version of the Body-For-LIFE free-weight workout is called 5/25 and it is the first program I’ve developed which is completely based on the science of High-Intensity Interval Strength Training.

Intense Interval Training has been proven in scientific studies to be the most effective exercise method when it comes to preventing heart disease, preventing stroke, accelerating the burning of bodyfat, and most important of all (in my opinion), increasing the size, number, and energy production of cellular mitochondria which is THE key to longevity. At age 48, my big reasons for working out are to prevent disease and keep my body as young, strong, and lean as possible — 5/25 High-Intensity Interval Strength Training helps me accomplish all that in one workout.

Bill Working Out

At Age 48, 5/25 Training Works Great for Me! ~Bill

Also, 5/25 works for me because I need a training method that hits the muscles hard but is easy on my tendons and ligaments. With 5/25 I can use less weight and still blast the muscles without injury. With BFL workouts I can lift quite a bit more weight  (because of the rest between sets) and that’s not necessarily a good thing for me because I’m just strong enough to damage some nagging shoulder and knee tendon injuries that I’ve recovered from.

Learn more about 5/25 Training by reading my blog about it here on Bill Phillips Fitness News — just Click Here to go there! =)

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QUESTION: Hi Bill, I started the challenge Monday and am super excited. I read your nutrition blog that showed your meal plans for a day and that helped me a lot. What are your thoughts on diet soda and alcohol? Complete no-no’s or moderation? Thanks for everything!

ANSWER: With nutrition, it is what we do most of the time, not some of the time, that shapes us. So drinking a diet soda from time to time (like I do) isn’t going to make or break your fitness.

Regarding alcohol, I use to drink on the weekends when I was in my 30’s and I stayed in really good shape virtually all decade. But once I got in my 40’s, my body’s response to alcohol changed — I felt awful the next day and drinking totally threw off my appetite for healthy foods. I stopped drinking alcohol  6 years ago and it’s been one of the best decisions I’ve ever made. Nowadays, I just don’t crave it or want it. I’ve tried drinking beer and wine again a handful of times over the years and each time it just made me feel unhealthy. I can’t figure out how I ever enjoyed it, but back when I was younger, I could get away with it somehow.

Anyways, there are some people who can have a beer or a glass of wine somewhat regularly, and do just great with their fitness transformations. More often than not, what I see is people who have a group of unhealthy habits which are often triggered by drinking and so I suggest that people who want to lose weight and get in shape at least consider giving up beer and alcohol for a few weeks and see how they feel. You can always go back to it if it doesn’t feel right for you, or just enjoy your drinks on Free Day (that one day a week you don’t have to workout or follow any rules).

All that being said, ultimately, what we’re trying to create here is a healthy, realistic, enjoyable new lifestyle for YOU. The key to long-term success is to like your new, healthy habits better than the old ones; in fact, if you don’t like them better, odds are, you’ll go back to your old patterns and way of living. ~Bill

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QUESTION:  Hey Bill, quick question about STRONGEVITY Rx. I’m a woman who is on the way to becoming 50 pounds lighter and healthier. I’ve been taking 1 serving a day for a week now and I’m experiencing crazy amounts of energy during my workouts. Since I saw you at Transformation Camp, I am 30 pounds lighter. Now I’ve set a new 12-week goal of losing 20 more pounds of unhealthy weight. This past week though, my scale hasn’t moved. I’m eating 4 Right Light nutrition shakes, 1 serving of STRONGEVITY Rx, and 2 Eating for Life meals each day. I’m also following your 5/25 workouts and drinking 10+ glasses of water per day. I heard someone say that STRONGEVITY Rx might interfere with my weight loss. Does that make sense? Should I be using STRONGEVITY Rx while I’m trying to get rid of this next 20 pounds?

ANSWER: First thing’s first — You are doing incredibly well — 30 pounds lighter in just three and a half months is excellent progress! You’re losing the bodyfat, strengthening the muscles, and literally re-sculpting your body — not just losing weight. Congratulations!

STRONGEVITY RxRegarding STRONGEVITY Rx, we know it is a scientific truth that it will absolutely not cause a gain of bodyfat; in fact, studies show that biologically active cholecalciferol (Vit-D3) which is in STRONGEVITY Rx, increases the rate at which the body will burn stored fat as fuel.

The Creatine and CoQ10 combination in STRONGEVITY Rx , after the 4 to 6 week mark, will noticeably increase your metabolism (an increase in metabolism is caused by increased energy production by the cellular mitochondria). The ingredients I mentioned here, as well as L-Glutamine, do initially create a cell hydrating/cell-volumizing effect, and that’s a good thing! It means that there is more energy within the cell and even a slight increase in cytoplasm which, when we multiply times 75 trillion cells in the body, can add up to an initial kilogram increase in lean body mass for women (and up to 3 kg for men because of our higher number of mitochondria-rich muscle cells).

The increase in cellular hydration plateaus after the STRONGEVITY Rx nutrients have reached saturation levels within each cell. That typically happens within 2 weeks. So, this may be some of what you’re feeling. Keep in mind that it is a healthy process even though you might not see the scale go down for a week or two. The increase in lean body mass and cellular energy will kick your metabolism up a notch and allow you to train with even more intensity during your interval workouts, this will even further increase your metabolic rate, which of course, is also a good thing!

One thing I do want to suggest though… let’s try cutting back to three nutrition shakes a day for the next week and see how that feels. I’d like to see your daily meal plan consist of 3 nutrition shakes, 1 serving of STRONGEVITY Rx, and 2 protein and carbohydrate balanced, portion controlled meals. I think this might be just right for you at this point in your transformation.

Lastly, make sure you’re giving yourself credit for the incredible progress you’ve made so far. I guarantee that if you keep working hard and remain consistent, you WILL reach your next 12 week goal in championship style!

~Bill Phillips

—————————————–

If you like the information in this blog and want to receive, by email, my daily updates, tips, and news about fitness, please sign up to follow my blog right here at www.BillPhillipsNews.com — it’s completely FREE!

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Here are some of my other blogs that can help you successfully transform:

QUICK WARNING: Inventory Shortage of Right Light

QUICK WARNING: Inventory Shortage of Right Light Nutrition Shakes

I am very sorry to have to report this bad news today: Due to significantly greater sales of Right Light Nutrition Shakes these past 4 weeks, our inventory is nearly all sold out.

heroshot[1]If, like me, you are using Right Light protein and vitamin shakes to help you accelerate fat loss and improve your energy and health, this news is for you — once we sell out the small inventory we have left, we will not have any more for up to 10 weeks. I apologize for this inconvenience.

Vanilla and Chocolate Right Light Nutrition Shakes will both be completely sold out.

If you want to stock up on shakes and bars, you need to do so right away while you still have time.

I have set aside 12 boxes for my own personal inventory. I have a Right Light Nutrition Shake with a serving of STRONGEVITY Rx in it everyday for breakfast, and again right after my workout in the afternoon. (For guys like me who are over 40, you will do well with 2-3 servings of STRONGEVITY Rx a day. Women will benefit from just 1 serving a day.)

Reserve Your Supply of Right Light Today: www.EatingRight.com

20130719_Strongevity0549What’s working best for me right now is to have 3 Right Light shakes a day, 1 Right Nutrition Bar, and 2 meals (one of the lunches and one of the dinners out of my Eating for Life book). This is the best, and most practical nutrition plan there is for losing fat while gaining energy, health, and strength. You don’t need to make it any more complicated than that.

Unfortunately, we may not have anymore Right Light shakes for about another 2 months. That’s why I have set aside 12 boxes for my personal inventory and that is what I recommend for you too.

The good news is that while supplies last, we will give you 4 Boxes of Right Light FREE when you purchase 8 —– OR get 2 FREE boxes when you order 4. This brings the price per serving down to $1.95 — which is much less than the average price of a coffee from Starbucks.

Please, don’t wait until the inventory is sold out — Click the link below to stock up on Right Light today, before it’s too late.

Sincerely,

Bill Phillips

Reserve Your Supply of Right Light Today: www.EatingRight.com (When you get to the order form, be sure to scroll down to find Right Light shakes and bars!)

7 Stubborn Nutrition Myths Debunked

—-Trying to lose weight and get in shape? Confused by all the different diets? If so, PLEASE read today’s blog (below) for a reminder of what’s merely MYTH and what’s solid FACT when it comes to eating right! ~Bill—-

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MYTH: If you exercise regularly, it doesn’t matter if you eat right.

FACT: If you exercise regularly, it matters even more that you eat right. Exercise increases your body’s need for nutrients. And exercising a nutrient-deficient body actually creates worse nutrient deficiencies. Make no mistake, for exercise to be effective and for it to help improve your health, you must feed your body plenty of protein, vitamins, minerals, essential fats, quality carbohydrates and drink ample amounts of water. Then you’ll be able to build a stronger, healthier, leaner, better and more energetic body with each workout!

MYTH: Once you reach a certain age, you can’t get in shape.

FACT: You can improve your health and energy, at any age. You can improve your physical fitness, boost your energy and even improve your mental performance at any age, when you start feeding your body the right way.

MYTH: To be healthy, you just stop eating bad foods.

Grilled Fish Tacos

Delicious, Nutritious, Fish Tacos
Read my book Eating for Life to view this, and over 100 more recipes!

FACT: Your health is enhanced by eating the right foods. There is so much emphasis in diet books on what not to eat and so much misinformation in the media about how “bad” food is for us that I’m increasingly concerned what’s being overlooked is the fact that health is enhanced and our energy enriched by eating the right foods. Your body needs essential nutrients every day and it’s vitally important to understand that food is the ally, not the enemy.

MYTH: It’s bad to eat for “emotional reasons.”

FACT: I wholeheartedly believe that you should enjoy food. There’s absolutely no reason you shouldn’t look forward to your meals and count on them to help you feel good. A delicious dinner can settle your nerves after a hectic day. A great breakfast can lift your mood and help you get ready to take on the day ahead. And a sweet, satisfying dessert can put a smile on your face. It does mine! There’s really no reason not to honor the tradition of making food a part of the process of celebrating holidays, birthdays and special occasions as well. I think it’s perfectly fine to reach for a bowl of chicken soup when your body aches or you feel under the weather. The key is making healthy versions of the foods you enjoy. You can eat to fuel your body, while also feeding positive emotions.

MYTH: To stabilize blood sugar, you have to stop eating carbohydrates.

FACT: Eating protein and carbohydrates balances blood sugar. Today’s carbohydrate confusion began years ago when we fell for the low-fat fad. When food manufacturers began removing fat from foods and replacing it with highly processed carbohydrates, our collective blood sugar went through the roof, and the problems began. As it turns out, dietary fat wasn’t really the problem after all. However, in somewhat of a knee-jerk reaction, now the food fad is to cut carbs in an effort to bring blood sugar levels back into balance. Ten years from now, I guarantee we’ll be looking back at this current craze and seeing some very serious side effects. The fact is, cutting carbs is not the healthiest way to stabilize blood sugar levels. Carbohydrates are essential to eating right. The solution is to eat meals balanced with protein, quality carbohydrates and the essential fats your body needs.

MYTH: In order to be satisfied, you need to eat large portions.

balsamic_salmon_salad

Delicious, Nutritious, Balsamic Salmon Salad
Read my book Eating for Life for this and 100 more, delicious and nutritious recipes!

 

FACT: Quality, not just quantity, produces healthy satisfaction. Our bodies crave quality nutrition, not merely massive quantities of food. So many people in America today have it completely backwards, though. They believe the more they eat, the better they’ll feel. Supersized portions at restaurants, fast-food chains and packaged goods at the grocery stores are obviously all playing into the myth that more is better. Yet so many people are stuffed but still “starving” for nutrition. The fact is, our bodies are satisfied by high-quality meals, not just big quantities of junk food.

MYTH: To make a change, you need to wait until you’re all ready.

FACT: Don’t wait until you’re “ready.” Please, start eating right, right now! Don’t fool yourself into believing now is just “too soon.” If you wait until everything is perfect in your life before you make a change for the better, you’ll be waiting forever! Things are never going to be “perfect.” Fact is, the time to change is now. The longer you wait before you take control of your nutrition and eating habits, the more you delay the rich rewards that are rightfully yours. Energy, strength, renewed health and decreased bodyfat… please begin feeding these benefits today! =)

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Here are some of my other blogs that can help you successfully transform:

The Beautiful Transformation of Maria

—-In today’s blog I’m sharing the story of my beautiful wife, Maria. Her transformation started with a decision — a downright-determined, fully-committed decision that she made at a turning point in her life. This is something Maria has in common with many other people who have successfully made a healthy change from before to after. It’s the same conscious decision you have to make to experience breakthrough success.

Before and After Maria is very beautiful. I have loved her all along and I will continue to adore her no matter what. The reason I am so happy about her transformation is that it has not only improved her health but it’s helped her discover her true self — beautiful, intelligent, inspiring and self-confident. I love being married to her and yes, I realize everyday, I’m a very lucky guy!

The letter below was written by Maria and shared with her community and friends. As you read about her personal experience and positive results I think you’ll learn some key insights that will help you make exciting changes too. I’ve included some before and after pictures of Maria as well as a couple of her and I from our dream wedding last year in Maui. Hope you’re having a great day and that you enjoy Maria’s message! ~Bill—-

Maria's Before to After

How I Finally Got it Together —- By Maria

I’m Maria and this is a look at what worked for me… finally, after years of trying! My before and now pictures above show how much I have changed on the outside. I am 64 pounds lighter than I was before (180 lbs to 116 lbs). What you can’t see is how much I have grown and learned and healed on the inside (and I still have more to do).

I remember that it didn’t matter what anyone else told me, it didn’t click until I made the decision to change and do it for my own personal reasons; it wasn’t because my friends or family told me too. My doctor had mentioned that it would be good for me to lose weight and so I would try diets but I never got anywhere. I was beginning to accept that being overweight was destiny for me. That way of thinking changed in a big way one day though.

Maria's Dress Before to After

I was looking at a friends photo of a weekend party we were at. I pointed to an overweight woman in one of the photos who I didn’t recognize at all and I asked “Who is that?” My friend quickly replied, “Don’t be silly Maria, that’s YOU!” I said to my friend “Seriously though… who is that?!” My friend held the picture closer to my eyes “Maria, I’m not kidding… this is you!” I looked at the overweight woman I didn’t recognize again… and under all that weight… it was me after all.

I was speechless and it felt like my heart hit the floor. I burst out into tears. I was completely shocked. Then I became mad and sad both at the same time. I was mad for letting myself get this far off track. I was scared, too. I will never forget that day; looking back I can see it was maybe the most important awakening of my life. I had the will at that point and I found a way to do it.

What worked? It is simple. I started doing interval exercise 5 days a week for 25 minutes. I worked out with weights and did aerobics. But more important than the workouts for me was the nutrition. I had to go against my own thinking at first and that meant eating throughout the day and not skipping meals. I started planning what I was going to eat and when the night before and I started eating before I got hungry. These were all new habits for me and not easy the first month. With time though, this healthy way of eating became my new routine and today it still feels very good and isn’t complicated.

Bill and Maria

What makes the eating plan work for me is that I don’t have to cook meals 6 times a day. Bill and I eat a combination of protein and carbohydrate balanced whole food meals and Right Light Nutrition Shakes. For example, on a typical day I’ll have 3 shakes and 2 meals. Bill aims for 3 meals and 3 shakes. One of the things that really helped me make progress is when the days got really busy and didn’t go according to schedule, I wouldn’t skip meals or grab something unhealthy — I’d just have a nutrition shake or a Right Nutrition Bar which I kept with my in my purse. When Bill and I are travelling and are just too busy to get to a kitchen or café we’ll put our backup plan into action… it’s a really simple backup plan… more shakes. Sometimes Bill will have 5 shakes and then dinner; I’ll have 4 then a meal. Our favorite meal is salmon, yam and steamed broccoli or spinach.

We follow the Eating for Life plan most days but occasionally we will have a ‘Free Day’ where we eat whatever we want. For example, we go to our favorite pizza place and order a large pizza — I have 2 slices and Bill eats the other 10 (he says it goes straight to his muscles!).

I think what is most important is that you are truly ready to change your eating and exercise habits. I know I was, and I continue to live this way today. Nothing worked for me until I was downright determined to changing. Once you make that shift in your mind, the body will follow. This is how it worked for me and I believe this is how it can work for you too.

Bill and Maria Wedding

Thank you for reading my story and allowing me to share my experiences. I hope it helps at least one person out there who is stuck in a body they don’t like and a life they don’t love. -Maria Phillips

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Here are some other blogs that can help you succeed:

This is My Day… Eating for Life-Style!

—-In this blog I am going to show you how a healthy day of eating looks for me. But first, let me remind you of the key principles behind the nutrition method I originally introduced in my Body-for-LIFE book 14 years ago — it’s called Eating for Life. Upwards of a million people have used this method along with exercise and, based on the mountains of before to after success stories that have come into my offices over the years, it’s easy to say… this works! I mean it really  works.

Eating for Life is not a diet. It’s not one of those super-low carb approaches. It’s not an ultra-high protein plan either. We don’t eliminate any particular kinds of food (even pizza, ice cream, cookies and french-fries you can have once a week on a ‘Free Day’!) The Eating for Life style is built on a bedrock of common sense, supported by science, and proven effective by real-world results. The key ingredients in the Eating for Life recipe are what I call the ‘Right FACTs.’ Let’s take a look…

The Right FACTs

  • Foods — The Right Foods are high in nutrients and calorie compact. My favorite protein foods are eggs, chicken, salmon, lean beef, low-fat cottage cheese and my Right Light Nutrition Shakes. For carbohydrates, I like baked potato, brown rice, oatmeal, apples, oranges, strawberries. And for vegetables, I eat a lot of steamed broccoli, spinach, and green beans. You get the idea.
  • Amounts — The next key is to eat the Right Amounts of those healthy foods I mentioned above. I don’t need to count calories — I keep track of portions instead. A portion of protein is an amount that’s about equal to the size of the palm of your hand. For me, that’s about an 8 or 9 ounce steak, chicken breast, or piece of salmon. A portion of healthy carbs is an amount approximately equal to the size of your closed hand. For me, that’s a pretty good-sized baked potato, about 1.25 cups of cooked brown rice or cooked oatmeal. For vegetables the portion rule is how much you can pile into your cupped hand (I can stack it high so I have pretty big servings of steamed broccoli very often with my dinners).
  • Combinations — Now we need the Right Combinations of the Right Foods, in the Right Amounts. I combine a portion of protein and a portion of healthy carbs in each meal. For example, oatmeal and egg whites (I like Egg Beaters), chicken breast and brown rice; lean steak and a baked potato; cottage cheese and a sliced, whole apple. It’s very important to get a balance of protein and carbohydrates in every one of our daily meals.
  • Times — The Right Time to eat is OFTEN. Feeding the body 6 times a day (once every 2.5 to 3.5 hours) is ideal. Eating often is the key to managing the appetite and making sure our bodies have a constant supply of the healthy nutrients needed to support health and fitness. We also have better digestion and more energy when we eat smaller meals frequently throughout the day.

I Keep My Kitchen Junk-Food Free

My wife Maria and I eat off of side plates instead of the big dinner plates — this helps with portion control and I really suggest you give it a try. In my previous blog called ‘It’s Hard to Eat Right in the Wrong Kitchen’ I ask people to do a ‘Healthy Spaces Makeover’. That means going through the refrigerator, pantry, cupboards and getting rid of any high-sugar, high-fat junk food that may tempt us into slipping up. I know this is especially important for me — I can be super disciplined 23 hours and 50 minutes a day and in just a 10 minute lapse, I can scarf down over 500 calories of low nutrient, high calorie crap. So if I don’t want to wear it (as fat around my belly) I don’t keep it in the house. Once you’ve cleaned out the unhealthy food in your kitchen head for the grocery store and stock up on the Right Foods: fruits, vegetables, healthy carbs, lean protein sources, nutrition shakes, and water.

EatingforLife

My guide to cooking nutritious, delicious food that never leaves the kitchen is my book Eating for Life. I’ve been cooking from the recipes in this book for about a decade now — with over 100 fantastic meals to choose from it never gets old. You don’t have to be a chef (I’m sure as heck not) to be able to cook up great tasting, healthy food for yourself and your family — just follow the recipes in this book. (Click here to see over 2 dozen of those recipes — if you haven’t tried them yet, please do because I think you’ll really love the meals! And they’re all Eating for Life ‘authorized.’)

One of the true secrets to success when it comes to consistently following the Eating for Life style is developing the habit of planning your meals in advance. When we make smart decisions ahead of time and write them down (we plan what time we’re going to eat and which foods/meals we’re going to fuel up on) we are taking control of something that for most folks, is as out of control as a bucking bronco in a rodeo. I mean most people don’t plan what they’re going to eat during the day at all.

The main problem with the way we eat in America today is that we just don’t think it through. We wait until noon before we even begin to consider what we’re having for lunch. Dinner is whatever we can pick up on the way home from work and breakfast, who has got time for breakfast!? Basically, we’re eating unintentionally and without much awareness of what we’re doing. That’s a problem. We get out of shape by accident — no one does it intentionally. We have to wake up and really start looking at what we’re eating and how it’s affecting our mind, mood, body and life. We have to consciously and purposely plan and prepare to eat right — that’s what works in the long run!

We’ll continue to talk a lot about nutrition and eating right here in ‘Bill Phillips Fitness News’ because it’s a very, very important part of transforming our health and staying on the right path. For now though, let me finish up this blog by giving you a look at this exciting list of ‘WHAT BILL HAD TO EAT YESTERDAY!’ (Maybe I’m over hyping that… I mean how exciting can it be to take a look at what my 6 meals were? Maybe I should just say it’s important to learn and if you consistently eat like this, the results… now those will be exciting!)

What Bill Had to Eat Yesterday

Breakfast — 8:00 am: Vanilla Right Light Nutrition Shake blended with Strongevity Rx (my new cellular energy supplement)

Mid-meal — 10:30 am: Low-fat cottage cheese mixed with light yogurt; 16 oz. water

Lunch — 1:00 pm: Turkey Sandwich with lettuce, tomato, mustard; 16 oz. water

Workout — 3:15 pm to 3:40 pm (super high-intensity 5-25 spin bike workout)

Mid-meal — 4:00 pm: Vanilla Right Light Shake (blended with 6oz. water, a fresh peach, Strongevity Rx and 4 ice cubes)

Dinner — 7:00 pm: Asian Beef Stir-Fry (delicious, nutritious, fun and easy to make!); 16 oz. water

Dessert — 10:00 pm: Chocolate Right Light Nutrition Shake made as ‘double-chocolate pudding mix recipe.’

++ Including the water I get with my nutrition shakes, I have about 10 – 12 cups of H2O each day.

++ I always have a back-up plan in case my day doesn’t go according to schedule. I carry a couple Right Nutrition Bars with me throughout the day and if I run out of time for lunch or one of my mid-meals, I have a bar instead. Right Nutrition Bars are rich with protein and vitamins, low-glycemic, all-natural, gluten-free, organic and the peanut crunch flavor is really good.

++ Sometimes it’s hard at first for people to get use to eating frequently throughout the day. That’s because what we end up doing is eating when we’re not hungry, and that’s good! It seems counterintuitive, especially for people who are trying to lose weight, to eat when you’re not hungry but honestly, this is a very important key to long-term success. If you wait until your hungry to eat, it’s like you’re the tail and the cravings are the dog. They control you, you don’t control them. So be sure to schedule your meals ahead of time and follow that schedule.

++ I follow the Right FACTs and eat clean 6 days a week. But I try to take one day each week for what I call a ‘Free Day’ where we forget all the rules and just eat for fun. Sometimes on a Free Day, Maria and I go over to my Mom’s house for ‘very un-portioned controlled dinners!’ We also have a favorite pizza place (Front Room Pizza) in Lakewood, about 20 minutes from our house. Thanksgiving, birthdays, special nights out… these are all good times for my Free Days.

You Can Do It!

Don’t ever think you don’t have time to eat right frequently throughout the day. The list of my meals from yesterday which you just reviewed takes me less than an hour to prepare and eat. Of course my Nutrition Shakes I can blend up and chug down in just a couple minutes. Lunch takes me about 10 minutes. And dinner is 30-40 minutes. When you plan ahead of time and you prepare in advance, you’ll find you save time and money with the Eating for Life style. And best of all, when you eat this way your body will get stronger, leaner, healthier, more energetic and you’ll feel good! Now give it a try and let me know what you think! =)

—- Here, below, are three more of my favorite Eating for Life dinners that you can find in the Eating for Life Book —-

baked_chicken[1]

moms-chicken-lrg[1]

homestyle-turkeymeatloaf-lrg[1]

This is How I Control those Crazy Cravings!

bspinning

—- In today’s blog I answer a question about how to control those crazy cravings that often show up at night, and I share one of my personal keys to eating healthy. If you have a question that you’d like me to answer in a future blog, send it in by leaving me a comment. I hope you’re enjoying a healthy day! (Please tell me you’ve already got in your workout for the day or you’re planning to do it later. =) ~Bill—-

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Question: Bill, I need help with my eating habits. I’ve been unable to overcome cravings for junk food at night.  Each day I promise myself  I’m not going to binge or overeat. But I end up blowing it on most days which is so frustrating. How can I get away from my cravings for high-sugar and high-fat foods?

Answer: This is a question which deserves a complete answer, so here it is…

First of all, it’s important to remember, especially during the first month of making a change, that our bodies crave what they’re used to, not necessarily what they need.  And this is how eating patterns work.  Very often, these patterns go back years, even decades; they are well engrained within our “neural network” (brain circuitry), and it does take some time before we can re-wire the system.

“Our bodies crave what they’re used to, not necessarily what they need.”

Re-aligning our biological or neural pathways is one of the most powerful things people experience when they go through the transformation process.  And it happens, of course, whether you know about it or not. I believe that being consciously aware of the process can be an advantage, especially in terms of “relapse prevention.” In this context, I’ll say relapse is completely falling back into old and unhealthy eating habits.

Think of it this way – the old circuitry in our brains is like a dry river bed.  It’s always there, and as long as you’re consciously diverting the energy flow in a new direction, it’ll remain inactive. However, if we drift back into our old style of thinking, coping and behaving, slowly but surely, it’ll eventually get to a point where it’s like a damn bursts and the energy of those past patterns and it’s like water gushing through the river bed again.  When this happens, the pull of those cravings and thoughts may even be stronger than they were before.  Anyone who’s yo-yo dieted, losing weight for a few months, only to fall back into unhealthy eating habits, and subsequently gaining all the weight back and more, has first-hand experience of this.

The good news is, there’s a solution and a sustainable one at that.  A big part of it is being informed and armed with knowledge; you’re working on that right now by reading this blog. Another aspect of the solution is to complete the ‘Healthy Spaces Makeover’ I talked about in my blog a few days ago. And now, I want to tell you about something else that helps me control my cravings and it doesn’t have to do with any diet; it’s all about how intense workouts can help transform the brain and calm those crazy cravings.

“The more intensely I exercise, the more I feel like eating right.
The more I eat right, the more I feel like exercising intensely.”

When I work with people who are seemingly stuck in any unhealthy pattern, one of my first recommendations is to get moving with high-intensity interval training.  An example of this type of exercise would be climbing up a steep trail for 1 minute, then walking down, then climbing back up, walking down, then climbing again, completing about 5 intervals.  The 20-Minute Aerobic Solution which I featured years ago in Body-for-LIFE is another highly effective interval training method. And my new 5-25 workouts  (where I teach both intense interval aerobics and intense interval weight lifting) featured in my blog last week are based on the latest, greatest exercise research findings. (5-25 workouts are absolutely more effective for me, in terms of mind and body benefits, than any other exercise method I’ve ever tried!)

Intense, interval training has been scientifically shown to double, even triple, the amount of fat the body burns, compared to longer duration (an hour or more) of moderate intensity exercise.  It does this by boosting mitochondria size and number within cells and that can dramatically increase the oxidation and metabolism of stored bodyfat for many hours after your workout is over. That means the “calories burned” reading on exercise equipment is very under reported. What we really want is to burn more fat calories all day not just while we are doing our workout.

Another one of the powerful benefits of intense interval training is that is releases healthy amounts of neurotransmitters called catecholamines (dopamine, epinephrine, norepinephrine), which satisfy the primary reward centers of the brain, boost energy and further accelerate fat loss. These reward centers all too often become chemically depleted by our modern way of life (inactivity, high stress levels, all work no play lifestyles). When neurotransmitter levels burn out, it can make us vulnerable to bad habits like binge eating.

More good news: Intense training also increases endorphin and serotonin levels (which make the brain happy); so much so, that over a period of a few months, it is more effective in treating depression than the most widely prescribed  (212 million prescriptions written last year) anti-depressant drugs.  And what do you know, the intense exercise no side effects which can’t be said for the prescription drugs.

“It is what you do most of the time, not some of the time, that shapes us.”

Moderate exercise like a good steady three-mile walk doesn’t completely produce this profound cascade of feel-good neurotransmitters — it doesn’t produce the level of  new energy and healing like the high intensity work does. I can tell you from direct experience that the days I get in 25 minutes of intense training are by far and away my most productive, energetic days. They’re also the days when I just naturally, without much effort, feed my body the right way.  After my workout, there’s nothing I crave more than a protein and vitamin-rich nutrition shake. And 2-3 hours after that, I’m craving a healthy meal, not junk food. And that’s a good sign. In fact, my intense interval workouts put me in a completely different state of mind. On the days when I don’t workout intensely, well… it requires much more conscious effort to eat healthy and stay on top of my game and in line with my plan.

All that being said, sometimes even I give in and overeat at dinner or late at night. Remember this: It’s all about progress not perfection! Don’t be too hard on yourself if you slip now and then. It is what you do most of the time, not some of the time, that shapes us when it comes to nutrition and eating right.

So here’s my recommendation: If you want to flip the switch from an unhealthy to a healthy appetite and enjoy all the benefits which come with that, be sure to incorporate high-intensity interval training into your body and life transformation work. It will help you break free from old patterns and crazy cravings. It will also help you create new ones.  And that, in turn, will help you enjoy improved results that you can sustain for a long, long time.